High-Protein GLP-1 Breakfast: Mediterranean Omelette

August 2, 2026

GLP-1 Nutrition · Recipes

Mediterranean Omelette

A soft, golden omelette folded around feta, sweet tomatoes, and spinach. A sunny, savoury breakfast that brings a taste of the Mediterranean to your morning.

Why this works on GLP-1

Eggs are one of the simplest, most complete proteins, which makes an omelette a reliable way to get protein in early, and that matters on GLP-1 medication where appetite is lower and protein helps protect lean muscle during weight loss. Feta adds a salty tang and a little more protein for very few calories.

Tomatoes and spinach fold in fibre and colour for almost nothing, keeping the plate light and fresh. To lift the protein to a higher target, a simple boost is noted below.

~24 gProtein
per serving

~320Calories
per serving

15 minOne pan,
single serving

Ingredients · makes 1 serving

EggsLarge 3
FetaCrumbled 40 g
TomatoesChopped, or halved cherry tomatoes 80 g
SpinachFresh, a handful 40 g
Avocado oilFor frying · high smoke point 1 tsp
Herbs and pepperOregano or basil, black pepper, easy on salt to taste
To boost protein, optionalA 4th egg, or a splash of egg whites into the mix to taste
On the side, optionalA few new potatoes, or a slice of wholegrain toast to taste

Method

Soften the vegetables. Heat half the avocado oil in a non-stick pan over medium heat. Add the tomatoes and spinach and cook for 1 to 2 minutes, until the spinach wilts and the tomatoes soften. Set aside.
Beat and pour. Whisk the eggs (plus any egg whites) with pepper and herbs. Add the remaining oil to the pan, pour in the eggs, and swirl to coat. Cook gently, drawing the edges in as they set.
Fill and fold. When the omelette is almost set but still a little soft on top, scatter the tomatoes, spinach, and crumbled feta over one half.
Serve. Fold the omelette over the filling, slide onto a plate, and add any potatoes or toast on the side. Eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~24 gProtein ~320Calories ~3 gFibre ~8 gCarbs ~22 gFat

Makes one serving, omelette only. Three eggs and feta provide the protein. Adding a fourth egg or a splash of egg whites brings it to around 29 to 31 g. Feta is salty, so keep added salt low. Any potatoes or toast on the side add carbohydrate and calories.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.