Spinach and Pasteurized Feta Omelet

PregnancyAmericanEasyServes 215 min

Fully cooked eggs folded with fresh spinach and pasteurized feta cheese, served with whole wheat toast.

Eggs provide an excellent source of protein for maternal and fetal tissue growth, alongside choline to support the baby's developing brain and spinal cord. We've added spinach for a boost of folate and iron, paired with vitamin-C rich tomatoes to help the mother's body absorb that iron more efficiently as her blood volume climbs. Pasteurized feta offers a safe, flavorful calcium boost to help harden baby's bones.

View Nutrition Facts

One serving≈450 kcal · 26 g protein

Calories450 kcal

Protein26 g

Carbs33 g · 5.5g sugar

Fat25 g · 8.7g sat

Fiber5.2 g

Sodium1,012 mg

Folate148 mcg DFE

Iron4.3 mg

Calcium311 mg

Choline319 mg

Iodine92 mcg

Vitamin D93 IU

Vitamin B121.4 mcg

DHA + EPA36 mg

Zinc3.6 mg

from its ingredients

Ingredients

4 whole eggs, beaten
2 cups spinach, roughly chopped
½ cup cherry tomatoes, halved
2 oz pasteurized feta cheese, crumbled
4 slices whole wheat bread, toasted
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper

Cookware

Chef's knife
Cutting board
Measuring cups
Measuring spoons
Small bowl
Whisk
Toaster
Nonstick skillet — large, with lid
Silicone spatula

Method

1Prepare your workstation: beat the eggs in a small bowl, chop the spinach, halve the cherry tomatoes, and start the bread in the toaster. Having everything ready is key for a smooth omelet.
2Place a large nonstick skillet over medium heat and add 1 tbsp olive oil. Once the oil shimmers, add ½ cup halved cherry tomatoes. Cook until they begin to soften and release their juices, about 3 minutes.
3Add 2 cups chopped spinach, ¼ tsp salt, and ¼ tsp black pepper to the skillet. Toss frequently until the spinach is fully wilted and bright green, about 1 minute.
4Pour the 4 beaten eggs evenly over the vegetables. Let sit for 30 seconds, then use a silicone spatula to gently pull the cooked outer edges toward the center, tilting the pan to let the raw egg flow underneath. Repeat until the eggs are mostly set but the top is still slightly wet, about 2 minutes.
5Sprinkle 2 oz crumbled pasteurized feta cheese over one half of the eggs. Gently fold the other half of the omelet over the cheese. Cover the pan with a lid and cook for 1 more minute, ensuring the eggs are completely cooked through with no runny spots for pregnancy safety.
6Slide the fully cooked omelet onto a cutting board, cut it in half, and plate alongside the 4 slices of whole wheat toast.

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