Banting breakfast on a budget – Caramelized onion and Feta omelette


With food prices on the rise it’s imperative that we need to be more creative with our meals.

Generally a LCHF diet is more expensive considering the quality of your foods, but with a little bit of planning you can stretch your ingredients further and still enjoy a healthy balanced meal.

Why not try a meat-less breakfast every now and again. This feta and caramelized onion omelette is gorgeous. And if you struggle to incorporate carbohydrates into your breakfast like me then this meal is right up your alley. Yes it sounds ridiculous I know. Most people find it challenging keeping their carb consumption low, I on the other hand struggle to have a balanced breakfast with the correct macros!

I often need to remind myself NOT to live from protein alone and because I normally skip lunch I sometimes find myself a little off-balance especially on days followed with a heavy workout.

This very simple breakfast gives you a beautifully balanced ratio of fats, protein and carbs with 302 Calories per omelette and 6 gram Net Carbs. The macro breakdown equals to:  Fat (78%) –  Protein (17%) –  Carbohydrates (5%).

If you don’t follow a low carb diet you can still enjoy this meal by simply using 4 whole eggs and 8 egg whites. Replace the full fat feta cheese with reduced fat feta cheese and use your olive oil sparingly, now add your carbohydrate of choice such as 1 slice of whole wheat toast and Bob’s your uncle.



4 Servings 


12 large eggs

2 onions sliced

Extra virgin olive oil

100 g Full fat Feta cheese cubed

Salt and pepper to taste


Cube your Feta cheese and set aside. Caramelize the onions and set aside.

For the omelette 

The secret to a fluffy omelette is the water added to the egg mixture.

Place 3 eggs, 2 tbsp water with salt and pepper to taste in a bowl. Use a fork to lightly whisk until well combined.
Add enough olive oil to a frying pan and heat over medium high heat.
Pour the egg mixture into the pan and tilt slightly from side to side allowing the mixture to cover the base of your pan.
As soon as the omelette sets gently stir and lift the egg mixture with a wooden spoon or spatula allowing the uncooked egg to run underneath, this will make your omelette more airy.
Cook for 1-2 minutes until set and golden underneath. The top should still be slightly runny, add 1/4 of the feta and 1/4 of the onion mixture to full the one half side of the omelette. Once you’ve added the fillings, lift one side of the omelette and fold it over to enclose the filling. Slide onto a serving plate and serve immediately.

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