Chicken and Feta Omelette

Serves: 1 Prep Time: 5 minutes Cook Time: 20 minutes

Ingredients

• 100ml egg whites

• 1 medium egg

• 60g cooked chicken breast, diced

• 30g feta cheese, crumbled

• 30g mushrooms, sliced

• 1 red bell pepper, diced

• Spray of extra virgin olive oil

• Sea salt and freshly ground black pepper

• Fresh parsley or chives, chopped (optional)

  
  

Method

1. In a bowl, whisk together the egg whites and whole egg. Season with salt and black pepper.

2. Lightly spray an ovenproof frying pan with olive oil and place over a medium heat.

3. Add the mushrooms and red pepper and cook for 3–4 minutes until softened.

4. Pour the egg mixture into the pan and cook for 2–3 minutes until the edges begin to set.

5. Scatter over the diced chicken and crumbled feta cheese.

6. Garnish with fresh parsley or chives if desired, and serve immediately.

   
   

Nutritionist’s Notes

This high-protein omelette is an excellent breakfast or lunch option for supporting satiety, blood sugar balance and muscle maintenance. The combination of eggs and chicken provides a complete source of protein, whilst feta adds flavour and calcium.

Red peppers contribute vitamin C, which supports immune function and helps protect cells from oxidative stress. Mushrooms provide additional nutrients including selenium, B vitamins and antioxidants.

For busy mornings, cooked chicken can be prepared in advance, making this a quick and practical meal that delivers substantial protein without relying on processed breakfast foods.

Storage

Best enjoyed fresh, although leftovers can be stored in the refrigerator for up to 24 hours and reheated gently before serving.

Variations

• Swap chicken for smoked salmon or turkey breast.

• Add spinach, spring onions or courgette for extra vegetables.

• Use goat’s cheese instead of feta for a different flavour profile.

• Serve alongside a mixed salad or roasted tomatoes for a more substantial meal.

Approximate nutrition per serving

• Calories: 280–320 kcal

• Protein: 35–40g

• Fat: 10–12g

• Carbohydrates: 5–8g

A simple, protein-rich meal that works particularly well for those looking to stay fuller for longer and avoid mid-morning energy crashes.