Spinach, Tomato & Avocado Omelet

Servings: 1 large omelet
Prep: 5 minutes
Cook: 8–10 minutes
Total: 15 minutes
Difficulty: Easy

Ingredients

For the omelet

• 3 large eggs
• 1 cup fresh baby spinach, about 30 g
• ½ cup cherry tomatoes, halved, about 75 g
• ¼ small bell pepper, thinly sliced, about 30 g
• ¼ cup shredded mozzarella or cheddar, about 25 g
• 1 tbsp milk or water
• 1 tsp olive oil or butter
• ¼ tsp salt
• ¼ tsp black pepper
• ¼ tsp garlic powder
• ¼ tsp Italian seasoning
• Pinch of red pepper flakes, optional

For serving

• ½ avocado, sliced, about 70 g
• ½ cup additional cherry tomatoes, halved
• Fresh parsley or chives
• Extra black pepper
• Optional: pinch of smoked paprika

Instructions

1. Prepare the vegetables: Slice the tomatoes and bell pepper. Wash and dry the spinach.
2. Beat the eggs: Whisk the 3 eggs with milk/water, salt, pepper, garlic powder and Italian seasoning until well combined.
3. Cook the vegetables: Heat olive oil or butter in a nonstick skillet over medium heat. Add the bell pepper and cook for 1–2 minutes.
4. Add the spinach and cook for 30–60 seconds, just until wilted.
5. Add half of the cherry tomatoes and cook for another 30 seconds.
6. Add the eggs: Reduce heat to medium-low and pour the beaten eggs over the vegetables. Let them sit for about 30 seconds, then gently push the cooked edges toward the center so uncooked egg flows underneath.
7. Add cheese: When the top is mostly set but still slightly moist, sprinkle the cheese over one half.
8. Fold: Carefully fold the omelet in half. Cook for another 1–2 minutes until the cheese melts and the eggs are completely cooked.
9. Plate: Transfer to a plate and top with the remaining tomatoes, avocado, parsley/chives and a little black pepper.
10. Serve immediately.

For the flavor in the photo

For a more intensely seasoned, golden omelet, add ½ tsp smoked paprika and a small pinch of chili flakes. Cook the eggs gently rather than on high heat—the slower cooking gives you the soft, tender texture visible in the picture.

 Approximate nutrition

Using 3 eggs, ½ avocado, 25 g mozzarella and 1 tsp olive oil:

Nutrition varies with egg size, cheese, avocado size and how much salt/oil you use.

 Nut information

This recipe contains no tree nuts or peanuts as written. Avocado is not a nut.

For a nut allergy, check the labels on:

• Cheese
• Butter or cooking oil
• Seasonings
• Packaged shredded cheese

Cross-contact can vary by brand and facility.

Easy substitutions

• Dairy-free: Skip the cheese or use a dairy-free cheese.
• Higher protein: Use 2 whole eggs + 2 egg whites.
• Lower calorie: Use 2 eggs + 2 egg whites, reduce avocado to ¼.
• More vegetables: Add mushrooms, zucchini or onions.
• No avocado: Serve with roasted potatoes or whole-grain toast.
• Spicy: Add jalapeño or chili flakes.

Best serving idea: Pair the omelet with the avocado, seasoned cherry tomatoes and a slice of toasted whole-grain bread for a filling breakfast.