What is a Mediterranean omelette?
If you’re looking for a quick and easy dinner that’s both healthy and satisfying, then look no further than this Mediterranean-inspired omelette recipe. Originating from the sunny shores of the Mediterranean, this dish is packed full of flavour and perfect for those looking to stay on track with their health goals. With just a few simple ingredients and easy-to-follow steps, this recipe is perfect for novice cooks or anyone looking for a delicious low-calorie meal. Omelettes are great recipes for using up left over ingredients in the fridge, anyone remember that egg advert where they look into an almost empty fridge yet still manage to make an omelette? I regularly have left over courgette, pepper and feta which is why i created this recipe, its a recipe made purely of leftover ingredients. Want to elevate this recipe? Add some thinly sliced cherry tomatoes and a few leaves of basil! This recipe serves 1 and contains 435kcal
Do you have a diet restriction?
This omelette recipe is:
- Gluten free
- Dairy free
- Nut Free
- Low GI
- Low FODMAP
- Syn Free (using HeA)
- Paleo friendly
- Low Fat
What equipment do I need to make an omelette?
A wide, flat spatula is essential for making this Mediterranean omelette recipe as it allows you to carefully lift and fold the omelette without breaking it. A 20cm/8in frying pan is also a good choice for a 4 egg omelette as it provides enough space for the omelette to cook evenly and allows you to easily slide the omelette onto a plate once it’s done. Using the right tools and equipment ensures that the omelette turns out perfectly every time, so be sure to have a suitable spatula and frying pan on hand before starting this recipe.
Step 1: Mediterranean vegetables
Chop 1/4 courgette and 1/4 red pepper into small, bite-sized pieces. Heat a non-stick frying pan over medium heat. Once the pan is hot, add the chopped vegetables and cook for about 5 minutes until they start to soften. They don’t need to be completely cooked, just not completely raw either. Remove from the pan and set aside. I find it helpful to put them on the plate that i intend to serve on, to avoid extra washing up. As mentioned above, if you wanted to add some cherry tomatoes to this dish, i would highly recommend thinly slicing them and adding them to the omelette along with the pre cooked courgette and red pepper.
Step 2: Beat the eggs
In a mixing bowl, beat 4 eggs together until well beaten. Season with a pinch of salt and pepper to taste. Return the frying pan to the heat and add a small amount of oil. Once the oil is hot, pour in the beaten eggs and if necessary tilt the pan to distribute them evenly.
Step 3: The omelette technique – Rolling
Working quickly but carefully, use a flat, wide spatula to drag the cooked egg from the edge to just over half way towards the middle of the pan. This will move the cooked egg towards the center while the uncooked egg on top will flow around the spatula and cover the bottom of the pan again. Continue this method around the edge of the omelette 4-5 times to ensure that the omelette stays thick but still cooks through before the bottom burns. Stop when there is no longer enough raw egg to run into the space you make. Your omelette should take just a few minutes to cook. Be gentle when moving the egg around otherwise you may end up with scrambled egg. This technique is called rolling.
Step 4: Add your Mediterranean vegetables
When you can no longer move the egg around without risking breakages and there isn’t much uncooked egg left on top, add the cooked vegetables and crumbled feta cheese to one side of the omelette. Use a spatula to carefully fold the other side over to cover the fillings.
Let the omelette cook for another 1-2 minutes until the egg is fully cooked and the cheese has started to melt. Carefully slide the omelette onto a plate and serve immediately.
How and when to serve a Mediterranean omelette
A Mediterranean omelette is a versatile dish that can be enjoyed for breakfast, lunch, or dinner. To make it a complete meal, consider pairing it with some artisanal bread or a side salad. For a breakfast option, serve the omelette with some fresh fruit or yogurt for a balanced start to the day. For lunch or dinner, pair the omelette with some extra roasted vegetables or a side of steamed greens for a healthy and satisfying meal. If you want to add a little heat, consider serving the omelette with a side of hot sauce or salsa. Personally, I love to add my sugar free ketchup to the side of every omelette i make.
This Mediterranean-inspired omelette recipe is versatile, and you can mix and match the ingredients to suit your taste. Here are some variations that you might like to try:
- Swap the courgette for mushrooms or spinach.
- Use cheddar or goat cheese instead of feta cheese.
- Add diced tomatoes or black olives to the vegetable mix to highlight the mediterranean inspiration
- Why not try a traditional Spanish omelette if you want a higher carb filling, or a traditional French omelette if you don’t want any fillings at all!
Can I make this recipe ahead of time?
This Mediterranean omelette is best enjoyed fresh but can be stored in the fridge for up to 2 days. Simply reheat in a pan or microwave until heated through. The cheese may not have the desired texture once cooled and reheated.
Can I make this omelette with just egg whites?
Yes, you can use egg whites instead of whole eggs for a lower calorie version of this dish however I wouldn’t recommend it as it will be very bland and not very enjoyable.
Can I add more vegetables to this recipe?
Yes, feel free to add more vegetables to this Mediterranean omelette recipe to make it even more nutritious and filling. As mentioned above, sliced cherry tomatoes and fresh basil go really well in any Mediterranean inspired recipe so i highly recommend you add them if you have them to hand.
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