Baby Spinach Omelet Recipe

Name: Baby Spinach Omelet
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1
Ingredients: 2 eggs; 1 cup torn baby spinach leaves; 1.5 tablespoons grated Parmesan cheese; 0.25 teaspoon onion powder; 0.125 teaspoon ground nutmeg; salt and pepper to taste

Cook Time: 10 minutes

Ingredients

2 eggs
1 cup torn baby spinach leaves
1 tablespoons grated Parmesan cheese
teaspoon onion powder
1 teaspoon ground nutmeg
Salt and pepper to taste

Directions

Gather all ingredients.
Beat eggs in a bowl, and stir in baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper.
Spray a small skillet with cooking spray and place it over medium heat.
Once the skillet is warm, add the egg mixture and cook until partially set, about 3 minutes.
Flip the omelet with a spatula and continue cooking for 2-3 minutes.
Reduce heat to low and cook for an additional 2-3 minutes or until the omelet reaches your desired doneness.
Serve warm and enjoy!

Nutrition Facts (per serving)

Calories: 186
Total Fat: 12g (16% DV)
Saturated Fat: 5g (23% DV)
Cholesterol: 379mg (126% DV)
Sodium: 279mg (12% DV)
Total Carbohydrate: 3g (1% DV)
Dietary Fiber: 1g (3% DV)
Total Sugars: 1g
Protein: 16g (33% DV)
Vitamin C: 9mg (9% DV)
Calcium: 169mg (13% DV)
Iron: 3mg (15% DV)
Potassium: 317mg (7% DV)

* Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Baby Spinach Omelet Recipe

Origin and History:

The spinach omelet is a staple of modern breakfast cuisine, particularly in Western diets. Its roots trace back to Europe, where omelets have been enjoyed since at least the 16th century. While the exact date and place of origin of the spinach omelet are unclear, spinach has been a popular ingredient in European cooking for centuries. In Italy, Spain, and France, vegetables like spinach were frequently added to omelets for both flavor and nutritional value. The addition of baby spinach specifically may be a more recent innovation, as it became widely available in the 20th century. As health-conscious eating trends grew, spinach became a favored ingredient due to its high iron content and low calorie count. This simple yet nutritious dish has since spread across the globe and is a favorite for anyone looking for a quick and healthy meal at any time of day.

Regional Variations:

The Baby Spinach Omelet may seem simple, but it can vary significantly depending on regional preferences. In the United States, it is often made with baby spinach, Parmesan cheese, and a dash of nutmeg, as seen in the recipe provided. In Mediterranean countries, a similar version might include feta cheese and olives, reflecting the region's traditional ingredients. In Italy, for instance, an omelet made with spinach could include ricotta cheese or even be accompanied by a light tomato sauce. In Spain, you might find spinach omelets served with a side of rustic bread or roasted peppers. Each region brings its own twist, but the core idea remains the same a hearty, flavorful omelet that incorporates spinach for added texture and nutrients.

What Sets It Apart From Similar Dishes:

The Baby Spinach Omelet stands out from other types of omelets due to its unique flavor profile and nutritional benefits. Many omelets focus on meats or heavier fillings like ham, cheese, or mushrooms, but the spinach version offers a lighter, healthier alternative that doesn't sacrifice flavor. The addition of baby spinach, known for its mild taste and tender texture, makes it distinct from the more robust flavors found in other omelets. Nutmeg is another differentiating ingredient, which adds a subtle, warming flavor that pairs beautifully with the spinach. While spinach omelets share similarities with other vegetable-filled omelets, the focus on fresh greens makes it a particularly nutritious choice, rich in iron, fiber, and vitamins.

Where It Is Usually Served:

The Baby Spinach Omelet is a versatile dish that can be served in a variety of settings. It is commonly seen on breakfast and brunch menus at restaurants and cafes, especially those with a focus on healthy or vegetarian options. Many people enjoy it as a quick meal at home, particularly as part of a light breakfast or brunch. The omelet is also popular in health-conscious communities due to its nutrient-dense ingredients. Its simplicity makes it ideal for quick weeknight dinners or as a satisfying meal after a workout. Some variations, such as those incorporating cheese or additional vegetables, make it suitable for a hearty lunch or dinner.

Fun Facts About Spinach and the Baby Spinach Omelet:

Did you know spinach was once considered a medicinal plant in ancient cultures? It was believed to help with digestion and increase strength, especially in the Roman Empire.
Despite being rich in iron, spinach doesn't actually provide as much bioavailable iron as commonly believed. The iron in spinach is bound by oxalates, which can inhibit absorption. Cooking spinach, however, reduces oxalate levels, making the iron more accessible.
The addition of nutmeg in the Baby Spinach Omelet might seem unusual, but this spice has been used for centuries in both sweet and savory dishes. It is particularly popular in European and Middle Eastern cooking.
Spinach, when cooked, shrinks significantly in volume, which is why a generous handful of fresh leaves is often used to ensure there's enough filling for the omelet.
The Baby Spinach Omelet is a great source of protein, vitamins A and C, calcium, and ironmaking it an excellent choice for anyone looking to boost their nutritional intake.

The Baby Spinach Omelet is a simple, delicious, and nutritious dish that can be customized to suit any taste. Whether you prefer a classic version or like to add your favorite ingredients, this dish is sure to be a hit for any meal of the day.

FAQ about Baby Spinach Omelet Recipe

You can store leftover spinach omelet in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over low heat to avoid overcooking the eggs.

While it's best to enjoy this omelet fresh, you can prepare the spinach and egg mixture ahead of time and store it in the fridge for up to 24 hours. Just cook the omelet when ready to serve.

It's not ideal to freeze the entire omelet, as the texture of the eggs may change upon reheating. However, you can freeze just the cooked spinach and egg mixture and then cook a fresh omelet when you're ready to eat.

Yes, you can use frozen spinach. Be sure to thaw and drain the spinach well before adding it to the egg mixture to avoid excess moisture in the omelet.

You can substitute Parmesan with other cheeses like cheddar, Swiss, or feta. Keep in mind that the flavor and texture may change slightly depending on your choice.

To prevent a dry omelet, avoid overcooking the eggs. Once the omelet is nearly set, lower the heat and cook for a couple more minutes to ensure it's cooked through without becoming too dry.

Absolutely! Feel free to add vegetables like mushrooms, bell peppers, or onions. You can also add meats such as bacon, ham, or sausage. Just sauté them first to remove any excess moisture before adding to the egg mixture.

This omelet pairs well with a side of fresh fruit, a slice of whole-grain toast, or a light salad. For a heartier meal, you can serve it with roasted potatoes or avocado slices.

To make your omelet fluffier, add a tablespoon of water or milk to the beaten eggs before cooking. You can also whisk the eggs more vigorously to incorporate air.

Yes, you can use egg whites instead of whole eggs. If you're using egg whites, you may need to adjust the amount to achieve the desired texture and consistency of the omelet.

Comments

kate

10/06/2025 01:52:54 PM

What a lovely breakfast. I cut the fat by a huge amount and used four egg whites instead of two whole eggs (1 egg has approximately 5g of fat, vs 1 egg white which has only about 0.2g fat). I used frozen spinach which I cooked before adding to the egg mixture. I used fresh chopped onions instead of onion powder, because I had them on hand so why not? This is a very good basis for a spinach omelet, and you can easily tweak it to your own liking. A great way to incorporate veggies into your diet.

naples34102

12/01/2012 06:27:52 AM

Spinach omelets are one of my favorites and something I make for myself often, slightly varying what I put in them each time. On this occasion I sauteed chopped onion in butter, added the spinach and cooked just till wilted, added the eggs, cooked them until almost set, then topped with the Parmesan (just a sprinkle), some shredded Provolone and chopped tomatoes before folding the omelet over. Mushrooms also would be a great addition. I'm familiar with the combination of nutmeg and spinach which is used often in Italian cooking, but I don't care for it so chose not to use it. (Even so, the amount called for seems like nutmeg overkill - it's flavor should be VERY subtle) I omitted the onion powder as well. I would suggest not using the full amount of Parmesan, at least to start, as 1-1/2 T. seems like an awful lot for just two eggs. Similarly for the onion powder, which I wouldn't use at all, let alone 1/4 teaspoon. Good start to a great spinach omelet with some modifications.

Aliza Grant

01/08/2015 05:49:17 PM

I made this for new years day brunch. I changed the recipe a bit but it came out amazing. I sauteed onions, mushrooms and bell pepper, and wilted a bit of the spinach in that mixture. Then I created the egg mixture according to the recipe. I felt there wasn't enough egg mixture to accommodate the full amount of spinach. So I added 3 eggs instead of 2. Added a bit of unsalted butter to the pan and cooked omelette per directions. I added some cherry tomatoes on top and slice avocado. It was the best omelette I have every eaten and made on my own. This recipe has given me the confidence to stop wasting money paying for omelettes. Give it a try.

Charlee

10/01/2014 05:23:27 PM

I recently learned that coconut oil (which we were always told to stay away from) is actually good for you - the brain loves it! Anyway, I used coconut oil to saute fresh chopped onions, then added baby spinach leaves just until they softened. In a separate bowl, I whipped 2 eggs, added the Parmesan cheese and black pepper. I poured the egg mixture over the spinach and allowed it to set, flipping it one time. Left out the nutmeg because I'm not a big fan of it. This was one of the BEST omelets I've ever had and will definitely be making it again. These were the BESTi

Laura Hanson

05/19/2023 11:23:39 PM

This is definitely a keeper. So easy and delicious. The nutmeg is a must. If you add one tbsp water to the egg mixture it makes a fluffier omelet.

plates4u

04/07/2018 07:17:06 PM

I made this recipe as is and I think is good. However I believe that the ratio of spinach is a bit off. You could easily add an additional egg or reduce the amount of spinach. I mention this because even though spinach shrinks while cooking, I noticed that it was still a bit too much for the amount of egg. I also used shopped yellow onions about 2 tbsps. instead of the onion powder. I sautéed the onions before adding the egg mixture. It was great.

Kara S

09/22/2019 04:39:26 PM

I added an egg, omitted the nutmeg and I used one slice of pepperjack cheese (crumbled). Very yummy. I also chopped the spinach beforehand.

Pamela J Hagen-French

03/16/2013 10:35:29 AM

I am sure this might be perfect as is but I love my veggies in my omelets and I cook for 2. Here's what I did... 3 eggs beaten with 2 tbs milk, 1/3 cup onion and 1/3 cup grn or red pepper both chopped, 1 minced garlic clove, 1/2c chopped tomatoes, 1/2 c grated Swiss cheese. Heated the fry pan with oil, saute all veggies til tender with salt, pepper and nutmeg. Split in half veggies, set aside veggies. Spread veggies around fry pan. Pour eggs over veggies and cook till nearly done. Put reserved veggies over half eggs, then sprinkle Swiss cheese over veggies. Fold over other half of omelet. Cover and lower heat and cook til cheese melted and eggs completely done. YUMMY

Elgie

03/12/2021 04:54:18 PM

Tasty omelette. I followed some of the reviews suggestions and I sautéed onion with the baby spinach instead of using onion powder. Added a few mushrooms too and a little mozzarella on top.

GetInMyBelly

01/06/2024 04:04:18 PM

Yum! Sauteed the spinach with diced onion (omitted onion powder) then just scrambled the eggs. Don't omit the nutmeg, it added a nice flavor

msouleusa

04/21/2013 06:54:53 AM

I have been making spinach omelets for a good while. I start with one strip of thick cut bacon chopped in small pieces, sautee until brown remove from skillet, wipe oil from skilet leaving just enough to sautee the diced onion. Then just as with this recipe, mix all ingredients in a bowl. Pour in to skillet cook for 2 minutes flip and cook for 2 more minutes, I like my omelets moist. Great recipe but for me an egg without bacon in just plain naked.

Carolyn

08/31/2025 05:30:45 AM

Love this!

Harina

08/24/2025 04:04:20 AM

Its a simple yet wholesome recipe for quick and nutritious breakfast

Joern

06/10/2025 03:42:44 PM

I added 1 crumbled strip of Trader Joe's smoked applewood bacon before folding the omelet over.

PurplePeas8237

05/25/2025 05:28:02 PM

My husband and I love this simple recipe! It’s a great way to add in a serving of veggies! We’ve used feta cheese when we didn’t have Parmesan. Always delicious!

Kimberly Gonzalez

05/10/2025 10:30:43 AM

Can’t believe how easy it was 😍

Shaunn

01/15/2025 01:09:47 PM

As is. Needs nothing more.

Marvin

11/11/2024 07:41:42 PM

Perfect as it is ! Loved it :-) Sometimes I change Parmesan for grated swiss cheese ;P

Ashley Jones

10/05/2024 08:17:43 PM

Didn’t expect it to be THAT good.

EdgyWrap6490

09/07/2024 04:36:09 PM

All this time I didn’t know my omelets were missing nutmeg!! Life changing!

audio version

Cook Time: 5 minutes