Hands-on - 10 min. Serves 2.


fresh, ready-to-eat baby spinach (lightly packed) 4 cups
dried onion flakes 4 shakes
egg substitute or 2 whole eggs and
4 egg whites whisked together
1 cup
fresh cracked pepper 6 grinds
Greek seasoning, Italian seasoning or oregano 4 shakes
reduced-fat feta cheese, crumbled 1/4 cup
tomato, chopped 1 med


  • Spray a medium nonstick skillet with cooking spray. heat over medium-high heat.
  • Sauté spinach and dried onion for 2 minutes. Spinach will shrink down to less than half its bulk.
  • Add eggs, pepper and seasoning to pan. Stir constantly until eggs are almost completely set.
  • Add feta cheese and chopped tomato during last 1 minute of cooking time.
  • Serve.

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Nutrition information

For half of the omelette  
Calories 110
Calories from Fat 16%
Fat 2 g
Saturated Fat <1 g
Fiber 6 g
Cholesterol 15 mg
Sodium 500 mg
Protein 17 g
Total Carbohydrate 5 g
Sugars <1 g


Lickey-split meals by Zonya