Greek · breakfast, lunch, dinner
Cretan Zucchini and Feta Omelette
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Keto (6.6 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A vegetarian one-pan omelette of zucchini, tomato and feta cooked in olive oil: about 16 g protein and under 7 g net carbs a serve, with nearly three-quarters of the energy from fat, and rich in vitamins K and B12 and selenium.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 9
Method
Tap a time to watch that step in the video.
- Heat the olive oil in a 10–11 inch (25–28 cm) non-stick frying pan over medium-high heat and soften the scallions for 2–3 minutes. 2:09
- Add the zucchini rounds, season lightly with salt and pepper and cook 3–4 minutes until fork-tender (a little colour is traditional). Add the tomatoes and cook 2–3 minutes, just until they soften. 2:41
- Whisk the eggs with the parsley, salt and pepper, then crumble in the feta. 3:40
- Pour the eggs over the vegetables, stir gently once, then turn the heat to medium-low, cover and cook about 10 minutes until just set (slightly soft on top). 4:40
- Take the pan off the heat and leave it covered for 5 minutes so it releases easily, then slide onto a board and cut into wedges. 5:17
Tip. Good warm or at room temperature, so it travels well. The cook serves it with salad and tzatziki (skip the bread for keto). Mint or basil can replace the parsley, and a leek or small onion the scallions.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 8%
- Protein 19%
- Fat 73%
Fits keto: 6.6 g net carbs a serve, with 73% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High68%
82 µg a serve, mostly from parsley (40%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High54%
1.3 µg a serve, mostly from eggs (63%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High50%
28 µg a serve, mostly from eggs (84%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High35%
32 mg a serve, mostly from zucchini (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High25%
0.4 mg a serve, mostly from zucchini (37%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High22%
199 µg a serve, mostly from eggs (56%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E High22%
3.3 mg a serve, mostly from olive oil (59%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate High22%
88 µg a serve, mostly from eggs (37%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High20%
2.2 mg a serve, mostly from eggs (38%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 Source18%
0.3 g a serve, mostly from olive oil (36%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source16%
214 mg a serve, mostly from feta cheese (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium Source12%
580 mg a serve, mostly from zucchini (45%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source12%
2.1 mg a serve, mostly from eggs (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source10%
42 mg a serve, mostly from zucchini (43%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 1
Vitamin D9%
1.8 µg a serve, mostly from eggs (94%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Fasolada: Greek White Bean Soup in 30 MinutesGreek · 330 kcal · 13 g protein
Gemista (Greek Rice-Stuffed Peppers and Tomatoes)Greek · 474 kcal · 12 g protein
Biftekia (Greek Lamb Burgers Stuffed with Spicy Feta)Greek · 471 kcal · 32 g protein
Chopped Greek Salad with Romaine and AvocadoGreek · 200 kcal · 5.1 g protein
Chtapodi Krasato (Greek Octopus in Red Wine and Vinegar)Greek · 406 kcal · 31 g protein
Homemade Gyro Meat with Lamb and Beef (Low-Carb)Greek · 390 kcal · 29 g protein
Recipe and video by Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.