Keto Spinach Omelet
A fluffy three-egg omelet folded around wilted baby spinach, melty cheddar, and a swirl of cream cheese. At just 3.1g net carbs per serving and ready in 15 minutes, it's the fast, satisfying keto breakfast that keeps you full all morning.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 1. Values are estimates; brands vary.
This keto spinach omelet is everything a low-carb breakfast should be: rich, fast, and genuinely filling. Garlicky wilted spinach, sharp cheddar, and a creamy swirl of cream cheese turn three simple eggs into a restaurant-worthy plate in about 15 minutes.
Ingredients
- 3 large eggs
- 2 tablespoons heavy cream
- 1 tablespoon butter
- 2 cups fresh baby spinach, loosely packed
- 1/3 cup shredded sharp cheddar cheese
- 1 tablespoon cream cheese, softened
- 1 clove garlic, minced
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- Pinch of red pepper flakes (optional)
Instructions
- 1
In a bowl, whisk the eggs with the heavy cream, salt, and pepper until fully combined and slightly frothy.
- 2
Melt the butter in an 8-inch nonstick skillet over medium-low heat. Add the minced garlic and cook for 30 seconds until fragrant, then add the spinach and cook for about 1 minute until just wilted. Transfer the spinach to a plate and wipe the skillet if needed.
- 3
Return the skillet to medium-low heat and pour in the egg mixture. Let it set undisturbed for about 30 seconds, then gently push the cooked edges toward the center, tilting the pan so the raw egg flows underneath.
- 4
When the top is still slightly wet, scatter the cheddar over one half, dot with small pieces of cream cheese, and spread the wilted spinach on top. Add red pepper flakes if using.
- 5
Fold the empty half of the omelet over the filling. Cook for another 30 to 60 seconds until the cheese melts, then slide onto a plate and serve immediately.
Tips & notes
- For an even fluffier omelet, cook on lower heat and take your time pushing the edges in. Rushing on high heat browns the eggs and toughens them.
- Swap cheddar for gruyere, feta, or goat cheese, and add sauteed mushrooms or diced ham for extra protein and flavor.
- Best eaten fresh, but leftovers keep in an airtight container in the fridge for up to 2 days. Reheat gently in a covered skillet over low heat to avoid rubbery eggs.
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Frequently asked questions
- How many carbs are in keto spinach omelet?
- This recipe makes 1 serving with 3.1g net carbs (4.5g total carbs minus 1.4g fiber), 545 calories, 28g protein, and 45g fat per serving.
- Can I make this omelet dairy-free?
- Yes. Replace the butter with olive oil or avocado oil, use unsweetened coconut cream instead of heavy cream, and swap in a dairy-free shredded cheese. Skip the cream cheese or use a dairy-free alternative. The net carbs stay similar at around 3 to 4g.
- Is spinach keto-friendly?
- Absolutely. Spinach is one of the best keto vegetables, with only about 1g net carb per cup and plenty of fiber, magnesium, and vitamin K. Sauteing it down lets you pack a generous amount into a single omelet without raising the carb count.
