Greek Protein Omelette: High-Protein Training Day Breakfast

A classic omelette is one of the fastest, most protein-dense breakfasts an athlete can make. This Greek-inspired version uses eggs, spinach, sun-dried tomatoes, and feta for a flavour-packed meal ready in 12 minutes that delivers 35–40g of protein to support muscle repair and keep you fuelled through a morning training session or long race day preparation.

Ingredients (serves 1)

4 medium eggs
30g feta cheese, crumbled
Large handful of fresh spinach (or frozen, defrosted and squeezed dry)
4–5 sun-dried tomatoes, roughly chopped
½ small red onion, finely sliced (optional)
6–8 black olives, halved (optional)
½ tsp dried oregano
Salt and black pepper to taste
1 tsp olive oil

Method

Crack eggs into a bowl and whisk with a fork. Season with salt, pepper, and oregano.
Heat olive oil in a non-stick frying pan over medium heat.
If using red onion, cook 2 minutes until softened. Add spinach and stir until wilted.
Pour in the egg mixture. Let cook undisturbed for 30 seconds, then gently pull edges in with a spatula, tilting so uncooked egg flows to the sides.
When almost set (slightly glossy on top), scatter sun-dried tomatoes, olives, and feta across one half.
Fold the empty half over the filling. Slide onto a plate and serve immediately.

Nutrition

Calories: ~420 kcal
Protein: ~35g
Carbohydrates: ~8g
Fat: ~28g

When to Eat It

Works well as a post-training breakfast, a pre-race breakfast 3+ hours before the start, or a high-protein lunch on rest days. For race morning, serve with a slice of sourdough toast to add easily digestible carbohydrates. The protein and fat content is filling — allow at least 2.5–3 hours before any intense training session.

Higher-Carb Version

For athletes in a high-training-load period needing more carbohydrate, serve with 2 slices of wholegrain toast or a medium sweet potato. This brings total carbohydrates to 45–50g and calories to ~600 kcal — a solid recovery breakfast after a long run or swim session.