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Eggs spent decades on the wrong side of the cholesterol conversation. The USDA has since removed dietary cholesterol from its list of nutrients of concern, and eggs are back where they belong: near the top of the Keto Zone food list. They bring fat soluble vitamins, minerals, and complete protein with a favorable amino acid profile.

This Mediterranean version turns a plain three egg omelette into something worth getting up for. Kalamata olives and extra virgin olive oil bring oleic acid. Feta adds salt and richness. Cherry tomatoes and fresh basil keep it from feeling heavy. The whole thing comes together in one pan in about 20 minutes, which matters more than any recipe on a Tuesday morning.

At 26 g of protein and roughly 10 g net carbs, it holds you through the morning without the mid-morning crash that a carb heavy breakfast sets up.

Mediterranean keto omelette folded on a white plate, filled with crumbled feta, cherry tomatoes, kalamata olives and fresh basil, a low carb breakfast
Dr. Don Colbert, MD

Mediterranean Keto Omelette

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 1 omelette
Course: Breakfast
Cuisine: Mediterranean
Calories: 579
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tbsp coconut oil divided
  • 1/4 cup cherry tomatoes halved
  • 1/2 small onion chopped
  • 1 clove garlic minced
  • 1/4 tsp black pepper
  • 3 large eggs pasture raised, whisked
  • 1/4 cup feta cheese crumbled
  • 1/4 cup kalamata olives chopped
  • 1/4 cup fresh basil chopped
  • 1/2 tbsp extra virgin olive oil for finishing
  • 1 tsp balsamic vinegar for finishing

Equipment

  • 8 inch nonstick or cast iron skillet
  • Mixing bowl
  • Whisk
  • Silicone spatula

Method
 

  1. Melt 1/2 tbsp of the coconut oil in an 8 inch skillet over medium heat.
  2. Add the onion and garlic. Sauté 2 to 3 minutes, until translucent and fragrant.
  3. Add the cherry tomatoes and cook 2 more minutes, until they soften and start to release their juice.
  4. Transfer the vegetables to a bowl and set aside. Wipe the pan.
  5. Return the pan to medium heat and add the remaining 1/2 tbsp coconut oil.
  6. Once the pan is hot, lower the heat to medium-low and pour in the whisked eggs. Tilt to spread evenly.
  7. When the eggs are nearly set on top, spoon the cooked vegetables and chopped olives over one half.
  8. Crumble the feta over the vegetables.
  9. Fold the empty half over the filling and cook 30 more seconds.
  10. Slide onto a plate. Finish with chopped basil, a drizzle of olive oil, and a splash of balsamic. Serve immediately.

Nutrition

Calories: 579kcalCarbohydrates: 12.3gProtein: 25.8gFat: 48gFiber: 2.5gSugar: 5.4g

Notes

Cook the eggs low and slow. High heat is what makes an omelette rubbery and grey at the edges. If the eggs are browning, your pan is too hot.
To drop the net carbs further, cut the onion to 1/4 cup and skip the balsamic. That takes the omelette from 9.8 g to 7.8 g net carbs with almost no change in flavor.
No chicken eggs? Duck eggs work well here and are often better tolerated. Use 2 duck eggs in place of 3 chicken eggs.

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