This Ham and Spinach Omelette is a keto-friendly, protein-packed meal that’s quick to prepare and incredibly satisfying. Light and fluffy, this omelette combines savory ham, fresh spinach, creamy cheese, and warm spices to start your day with flavor and nourishment. Whether you enjoy it for breakfast, lunch, or a light dinner, it’s a low-carb, nutrient-rich dish that fits perfectly into a healthy lifestyle.

Full Recipe: 

Ingredients

• 3 eggs

• ¼ cup fresh spinach, diced

• ¼ cup chopped ham

• ¼ cup shredded cheese (your choice)

• 2 tbsp heavy cream

• 1 tbsp butter

• 1 tbsp olive oil

• ½ tsp cayenne pepper

• ½ tsp Italian seasoning

• ¼ tsp black pepper

• ¼ tsp salt (or to taste)

Directions

1. Dice the spinach and ham into small cubes.

2. In a bowl, beat the eggs with salt, pepper, cayenne, and Italian seasoning.

3. Whisk in the heavy cream and cheese until well combined.

4. Heat half the butter and olive oil in a nonstick pan over medium heat.

5. Sauté the spinach and ham in the pan until they begin to caramelize.

6. Reduce heat slightly, remove the pan from the stove, and pour in the egg mixture.

7. Return the pan to the stove and cook until the bottom starts to brown.

8. Fold the omelette in half, cover with a lid, and cook for another 1–2 minutes until no longer runny.

9. Garnish with parsley if desired and serve immediately.

Nutrients

Per serving (approx.):

• Calories: 362 kcal

• Carbohydrates: 1g

• Protein: 16g

• Fat: 32g

• Saturated Fat: 14g

• Cholesterol: 307mg

• Sodium: 739mg

• Potassium: 162mg

• Vitamin A: 28.7% DV

• Vitamin C: 1.3% DV

• Calcium: 15.6% DV

• Iron: 9.3% DV

Why Omelettes Are a Keto Favorite

Omelettes have long been a staple in low-carb and keto meal planning, and for good reason. They’re quick to prepare, endlessly customizable, and packed with protein and healthy fats. With virtually no carbohydrates, eggs form the perfect foundation for a keto-friendly meal, and their mild flavor pairs beautifully with a wide variety of savory fillings.

This Ham and Spinach Omelette checks all the boxes: it’s low in carbs, high in protein, and full of healthy fats from eggs, butter, olive oil, and cheese. It’s also incredibly filling, making it an ideal choice for those practicing intermittent fasting or looking for a satiating meal that keeps hunger at bay for hours.

The Harmony of Ingredients

Each element in this omelette serves a specific purpose, both nutritionally and in terms of flavor. The eggs act as a neutral base, holding everything together with their fluffy and tender texture. The ham adds a salty, meaty bite that’s deeply savory, while the spinach introduces a mild earthiness and a welcome splash of green. Cheese brings in the creaminess and a hint of sharpness, depending on your choice—cheddar, mozzarella, Swiss, or even goat cheese all work beautifully.

What sets this omelette apart from your everyday breakfast scramble is the careful balance of warm spices. Cayenne pepper adds a gentle heat that doesn’t overwhelm but enhances the flavor profile. Italian seasoning contributes a hint of herbs—think oregano, basil, and thyme—that add complexity and aroma to the dish.

The addition of heavy cream in the egg mixture is a small detail that makes a big difference. It creates a richer texture, helping the eggs puff up slightly and become lighter and silkier when cooked. Combined with cheese, this creates a luscious, almost custard-like interior that melts in your mouth.

Quick Cooking for Busy Schedules

One of the greatest appeals of this Ham and Spinach Omelette is its speed. From prep to plate, the whole recipe can be completed in under 15 minutes, making it ideal for busy mornings or quick dinners. There’s no need for fancy equipment or complicated techniques—just a whisk, a nonstick pan, and a little stovetop attention.

Because it’s cooked in butter and olive oil, the omelette gets a lightly golden crust without drying out. Sautéing the ham and spinach first ensures they release moisture and develop more flavor before being folded into the egg mixture. This step adds depth and ensures the filling stays tender but not soggy.

Meal Prep and Leftover Friendly

While omelettes are usually made fresh, this recipe is surprisingly adaptable for meal prep. You can pre-dice the ham and spinach, measure your cheese, and even mix the spices into a small container to save time. If you need to prep breakfast ahead of time, you can make the omelette in the morning and gently reheat it later in a covered skillet or microwave.

Additionally, it’s a great way to repurpose leftovers. Got some roasted vegetables or cooked bacon on hand? Toss them in. This base recipe is flexible and can handle whatever is in your fridge, turning it into something cohesive and flavorful with minimal effort.

A Nutritional Breakdown Worth Noting

This omelette might feel indulgent, but its nutritional profile tells a story of balanced nourishment. At just around 362 calories, it provides 16 grams of protein—enough to support muscle repair, immune health, and long-lasting energy. It contains only 1 gram of carbohydrates, making it ideal for those in ketosis or anyone cutting back on sugar and starches.

The 32 grams of fat, including 14 grams of saturated fat, help increase satiety and provide energy on a high-fat, low-carb diet. The spinach adds a meaningful dose of vitamin A, vitamin C, iron, and fiber—nutrients that are sometimes harder to come by in stricter versions of keto.

With high levels of potassium and calcium, this omelette also supports heart health, bone strength, and proper hydration. Plus, the presence of antioxidants and anti-inflammatory compounds in the herbs and spices boosts its overall wellness factor.

Perfect for Any Time of Day

While omelettes are traditionally considered a breakfast food, this version transcends meal categories. Its hearty composition and rich flavor make it just as suitable for lunch or dinner. Pair it with a side salad dressed in olive oil and lemon for a light and satisfying meal, or serve it with sliced avocado or roasted veggies for something more substantial.

It’s also a great low-effort option for dinner when you’re not in the mood to cook but still want something warm and nourishing. In just one pan and a few ingredients, you can have a meal that feels homemade, hearty, and comforting.

Customizable to Fit Your Taste

The versatility of this recipe means you can tweak it endlessly without losing its essence. Want to make it spicier? Add a pinch of crushed red pepper flakes. Prefer a smoky flavor? Use smoked ham or add a dash of smoked paprika. You can even make it dairy-free by skipping the cheese and cream and replacing them with a dairy-free milk and vegan cheese alternative.

If you follow a vegetarian diet, simply swap the ham for mushrooms or sautéed zucchini. For added protein, you could include a few tablespoons of cottage cheese or Greek yogurt folded into the filling before cooking.

The adaptability ensures this recipe never gets boring and can cater to a wide range of dietary needs or flavor preferences.

Conclusion

The Ham and Spinach Omelette is more than just a keto-friendly breakfast—it’s a versatile, nutritious, and satisfying meal that can be enjoyed any time of day. With its rich combination of eggs, ham, spinach, and cheese, enhanced by warm spices and creamy textures, it delivers the kind of flavor and comfort that makes healthy eating feel indulgent. Quick to prepare, easy to customize, and loaded with nutrients, it’s a recipe that fits effortlessly into any lifestyle. Whether you’re fueling your morning, breaking a fast, or winding down with a light yet hearty dinner, this omelette proves that wholesome can also be deliciously crave-worthy.