Spinach and Walnut Omelet (for 2)

Spinach and Walnut Omelet

Imagine savoring a golden omelet infused with the vibrant colors of fresh spinach, the earthy richness of toasted walnuts, and the zestiness of feta cheese. This breakfast not only delights your senses but also nourishes your body with essential nutrients that help slow the progression of age-related macular degeneration (AMD).

Spinach and Walnut Omelet  (for 2)


  • 4 large eggs
  • 2 cups fresh spinach, chopped
  • 1/2 cup walnuts, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/2 small onion, finely chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste


Prepare Herb Yogurt:
  1. In a bowl, mix Greek yogurt, chopped mint, cilantro, lemon juice, and a pinch of salt. Set aside.
Sauté Spinach and Onion:
  1. Heat 1 tablespoon of olive oil in a pan over medium heat.
  2. Add chopped onion and garlic, sauté until softened.
  3. Add chopped spinach and cook until just wilted. Do not overcook the spinach, it will lose some nutrients.  Remove from heat and set aside.
Make Walnut and Feta Filling:
  1. Toast walnuts on the stovetop in a skillet with a touch of butter, stirring frequently until golden brown and fragrant.
  2. Mix toasted walnuts with crumbled feta cheese.
Prepare Omelet:
  1. Whisk eggs in a bowl and season with salt and pepper.
  2. Heat the remaining olive oil in a pan over medium heat.
  3. Pour half of the whisked eggs into the pan.
  4. Add the spinach and walnut mixture on one half of the omelet.
  5. Fold the other half over the filling, creating a half-moon shape.
  6. Cook until eggs are set, then carefully flip and cook the other side.


Plate the omelet and consider serving it with a side of whole-grain toast or a crusty baguette.

Omelet Nutritional Information (per serving, approximately):

  • Calories: 420 kcal
  • Protein: 23g
  • Fat: 31g
  • Carbohydrates: 16g
  • Fiber: 5g

This breakfast is rich in lutein and zeaxanthin from spinach, omega-3 fatty acids from walnuts, and vitamins C and E from fresh herbs. The feta cheese adds a creamy texture. Enjoy this flavorful and eye-healthy breakfast for two!

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