Spinach, Tomato & Avocado Omelette

Servings: 1 large omelette
Prep time: 10 minutes
Cook time: 8–10 minutes
Total: about 20 minutes
Difficulty: Easy

Ingredients

Ingredient	Quantity
Large eggs	3
Fresh spinach	1 packed cup / 30 g
Cherry tomatoes	100 g, halved
Avocado	½ medium / about 75 g
Olive oil or butter	1 tsp / 5 ml
Milk or water	1 tbsp / 15 ml
Salt	¼ tsp, or to taste
Black pepper	¼ tsp
Garlic powder	⅛ tsp
Dried oregano	⅛ tsp
Paprika	⅛ tsp
Feta cheese, optional	25 g
Fresh herbs, optional	1 tbsp
Chili flakes, optional	Pinch

Q/S: Use salt, pepper, herbs and spices as needed/to taste.

Method

Prepare the vegetables.
Wash and dry the spinach. Halve the cherry tomatoes and slice the avocado.

Beat the eggs.
Crack 3 eggs into a bowl. Add the milk/water, salt, black pepper, garlic powder, oregano and paprika. Whisk until well combined.

Cook the tomatoes.
Heat a non-stick skillet over medium heat and add ½ tsp olive oil. Add the tomatoes cut-side down and cook for about 2–3 minutes, until slightly softened and browned.

Wilt the spinach.
Add the spinach and cook for 30–60 seconds, stirring until just wilted. Remove approximately half of the vegetables and reserve for the filling.

Cook the omelette.
Add the remaining ½ tsp oil if the pan is dry. Pour in the beaten eggs. Reduce the heat to medium-low.

Set the eggs.
Let the eggs cook undisturbed for about 1–2 minutes. Gently push the cooked edges toward the center while tilting the pan so uncooked egg flows underneath.

Add the filling.
When the eggs are mostly set but still slightly moist on top, place the reserved spinach and tomatoes over one half. Add feta if using.

Fold.
Carefully fold the omelette in half. Cook for another 30–60 seconds until the eggs are completely set.

Serve.
Transfer to a plate and arrange the sliced avocado and a few extra roasted tomatoes alongside or on top. Finish with black pepper, herbs and chili flakes if desired.

Nutrition — approximate

For 1 serving, using 3 eggs, ½ avocado, spinach, tomatoes and 1 tsp olive oil, without feta:

Calories: ~430 kcal
Protein: ~23 g
Fat: ~32 g
Carbohydrates: ~18 g
Fiber: ~8 g
Net carbs: ~10 g
Sugar: ~5 g
Sodium: ~400–500 mg, depending on salt
Cholesterol: ~560 mg

Adding 25 g feta contributes approximately another 65–70 kcal, 3–4 g protein and 5–6 g fat.

Nutrition is approximate and varies with egg size, avocado size, oil and toppings.

Nut & Allergen Information

Nuts:

No tree nuts are required for this recipe.
No peanuts are required.
Avocado is not a tree nut or peanut. It is a fruit.
If using packaged spices, cheese or other processed ingredients, check their labels for possible cross-contact with nuts.

Other major allergens:

Eggs: yes
Milk/dairy: only if using milk, butter or feta
Gluten: naturally gluten-free when prepared with gluten-free ingredients
Soy: not normally present
Sesame: not normally present

Useful substitutions

Dairy-free: use water instead of milk and omit feta.
Higher protein: use 2 whole eggs + 2 egg whites.
Lower calorie: use 2 eggs + 2 egg whites and ¼ avocado.
More vegetables: add mushrooms, bell pepper or onion.
No avocado: serve with cucumber or a fresh tomato salad.

Food-safety note: Cook the eggs until the whites and yolks are fully set, particularly for pregnant people, young children, older adults, or anyone immunocompromised

Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.