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–+ servings

3-Minute Mediterranean Mug Omelet

A protein-rich, veggie-loaded breakfast made in minutes. Eggs, spinach, feta, pesto, and herbs—all microwaved to perfection, no skillet needed!
Yield: 1 mug omelet
Prep Time: 1 minute
Total Time: 3 minutes

Ingredients
 

  • 2 large eggs
  • 2 tablespoons chopped spinach leaves
  • 2 tablespoons chopped tomatoes
  • 1 to 2 tablespoons crumbled feta cheese
  • 2 tablespoons minced fresh herbs, try chives, parsley, dill, or basil*
  • 1 heaping spoonful pesto
Ingredient Details to Know
*I gravitate toward using chopped parsley and chives, but any combination of herbs will be delicious! 

Instructions
 

  • Mist a large microwave-safe mug with cooking spray.
  • Add the eggs and whisk until well beaten. Stir in spinach, tomatoes, feta, herbs, and pesto. Mix well.
  • Microwave on high for 45 seconds, then stir. Return to the microwave for another 45 to 60 seconds, until the eggs are set and ready to enjoy.
    If they’re not cooked to your liking (microwave strength may vary), continue in 15-second intervals until fluffy and fully cooked.
  • Let cool slightly (everything will be hot!) and enjoy straight from the mug.

Notes

• Lighter egg choices: If you’re looking to cut down on calories or cholesterol, you can swap the two whole eggs for any of the following :
  • An egg substitute (follow package directions for the equivalent of two eggs)
  • 4 large egg whites
  • 1 large whole egg + 2 egg whites
• Microwave timing: Cook times vary depending on microwave strength. In many microwaves, two 45-second bursts with a stir in between will be plenty. If your omelet still looks runny, continue in 15–30 second intervals until just set. Avoid overcooking—eggs can go from fluffy to rubbery fast.
• Mug size matters: Use a large microwave-safe mug so the eggs have room to puff up without spilling over.
• Mix-ins: Swap in or add other veggies like finely chopped peppers and mushrooms. For extra Mediterranean flair, toss in diced olives or sundried tomatoes.
• Cheese choices: Feta is classic here, but parmesan, mozzarella, cheddar, or goat cheese also work well.
• Herb options: Chives and parsley are delicious (that's my go-to!), but basil or dill can add a fun twist too! 
Author: Joy Bauer, MS, RDN, CDN
Course: Breakfast
Cuisine: Mediterranean

Nutrition Information per serving

Calories: 240Carbohydrates: 3gProtein: 15gTotal Fat: 18g— Unsaturated Fat: 12g— Saturated Fat: 6gCholesterol: 380mgSodium: 410mgPotassium: 282mgFiber: 1gTotal Sugar: 1g— Natural Sugar: 1g— Added Sugar: 0gVitamin A: 2001IUVitamin C: 14mgCalcium: 145mgIron: 2.6mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.