How much protein is in a 2 egg spinach omelette?

January 7, 2026 •

4 min read

An average 2-egg spinach omelette contains approximately 16 grams of protein, a satisfying amount for a nutrient-dense breakfast. This combination of complete protein from eggs and additional plant-based protein from spinach makes for a great meal to start your day.

Quick Summary

A typical 2-egg spinach omelette offers about 16 grams of high-quality protein, derived primarily from the eggs with a supplemental boost from the spinach. The total amount can vary based on ingredients and portion sizes, but it remains a solid choice for a protein-rich meal.

Key Points

Base Protein: A 2-egg spinach omelette typically contains around 16 grams of protein, with two large eggs providing approximately 12.6 grams.
Nutrient Synergy: The protein from eggs is a complete source of essential amino acids, while spinach adds valuable plant-based protein, iron, and fiber.
Customization: Add-ins like cheese, egg whites, or lean meats can significantly increase the total protein content, though they also impact calories and fat.
Cooking Method: Cooking does not destroy the protein content in eggs, but additional ingredients and fats used during preparation affect the overall nutritional value.
Health Benefits: A protein-rich omelette helps with satiety, supports metabolism, and contributes to overall health with a mix of vitamins and minerals.

The Protein Power of a 2-Egg Spinach Omelette

A breakfast staple, the 2-egg spinach omelette is a popular choice for those seeking a quick, nutritious meal. But beyond its simplicity, its protein content is a key factor for many. The total protein in your omelette is the sum of its individual components: the eggs and the spinach. A single large egg contains approximately 6 grams of protein, meaning two eggs provide around 12 grams. Cooked spinach, while not a primary protein source, still contributes a solid amount. A one-cup serving of cooked spinach adds about 5.4 grams of protein. Combined, these ingredients result in a satisfying and healthy protein count, though the exact number can fluctuate depending on the specific ingredients and portion sizes you use.

Breaking Down the Protein Sources

Let's delve deeper into what each component brings to the table. Eggs are often hailed as a 'complete' protein source because they contain all nine essential amino acids necessary for the body's repair and growth. This makes the protein in eggs highly bioavailable, meaning the body can readily use it. The protein is distributed throughout the egg, though the white contains slightly more than the yolk. Spinach, on the other hand, provides a valuable plant-based protein along with a powerhouse of other nutrients like vitamins A, C, and K, as well as iron. The combination of animal and plant proteins creates a well-rounded nutritional profile.

Factors That Influence Your Omelette's Protein Count

Several factors can alter the protein content of your omelette, from your choice of ingredients to your cooking method. The size of the eggs is a simple, yet significant, variable. Using extra-large eggs will result in a slightly higher protein total than using standard large eggs. The cooking process itself does not diminish the amount of protein, but adding other ingredients certainly affects the overall nutritional makeup. For instance, incorporating milk or butter can increase calories and fat, while adding cheese will boost both protein and fat.

For a higher protein count without excess fat, consider adding egg whites or other lean ingredients. Some popular options for boosting protein include:

A quarter-cup of cottage cheese, which can add around 6 grams of protein.
Diced cooked chicken or turkey breast, adding a substantial amount of lean protein.
Crumbled feta cheese, which can add a tangy flavor along with extra protein.
A handful of chopped bell peppers, onions, or mushrooms for added vitamins and fiber without a high protein contribution.

Comparison Table: Protein Sources in an Omelette


Ingredient	Protein (Approx.)	Notes
2 Large Eggs	12.6g	Complete protein, highly bioavailable.
1 Cup Cooked Spinach	5.4g	Adds plant-based protein, iron, and fiber.
1/4 Cup Cottage Cheese	6g	A low-fat, high-protein addition for creaminess.
1 oz Cheddar Cheese	6.8g	Increases protein but also adds fat and calories.
2 oz Diced Ham	7.1g	Substantial protein boost, adds sodium.

A Deeper Look at Nutrient Synergy

The combined nutrition of eggs and spinach offers more than just the sum of their proteins. Eggs contain valuable choline, which is important for brain health, while spinach is rich in iron. While eggs do not significantly impact blood cholesterol in most healthy individuals, adding nutrient-dense vegetables like spinach enhances the overall benefit of the meal. When you cook these foods together, the nutrients complement each other perfectly. For example, the vitamins in spinach are fat-soluble, meaning they are absorbed best in the presence of fat, which the egg yolk provides. This synergy maximizes the health benefits of your meal.

Conclusion

A 2-egg spinach omelette provides a significant protein boost, averaging around 16 grams, making it an excellent choice for a satiating breakfast. By understanding the nutritional contributions of each component and the factors that can influence the final count, you can optimize your meal for your specific dietary goals. Whether you’re looking to build muscle, manage weight, or simply enjoy a healthy and flavorful meal, the classic 2-egg spinach omelette is a reliable and delicious option. It's a testament to how simple, whole ingredients can come together to create a nutritionally complete and satisfying meal. You can find more information about the benefits of eating protein-rich breakfasts here.

Easy Recipe to Maximize Protein

For a protein-packed omelette, try this simple recipe. Whisk together two large eggs with a splash of milk and season with salt and pepper. In a nonstick skillet over medium heat, sauté one cup of fresh spinach until wilted. Pour the egg mixture over the spinach and cook until the eggs are almost set. Sprinkle with a quarter cup of low-fat cottage cheese and a tablespoon of grated parmesan for an extra protein kick, then fold and serve. This method minimizes added fats while maximizing flavor and protein content, making it a perfectly balanced meal.

Frequently Asked Questions

Yes, adding cheese will increase the protein. For example, one ounce of cheddar cheese can add nearly 7 grams of protein, although it also increases the fat and calorie count.

Yes, cooked spinach contains more protein per cup than raw spinach. This is because cooking removes water, causing the spinach to condense and increasing the concentration of nutrients, including protein.

Yes, you can increase the protein content without adding much extra fat by incorporating ingredients like egg whites or low-fat cottage cheese.

To maximize the nutritional value, cook your omelette in a non-stick pan with a healthy fat like olive oil, and focus on adding plenty of vegetables like spinach for extra vitamins and minerals.

Yes, eggs are considered a complete protein source, meaning they contain all nine essential amino acids that your body cannot produce on its own.

Yes, high-quality protein, like that found in eggs and spinach, helps increase satiety and can keep you feeling full for a longer period compared to a high-carb meal.

For a muscle-building diet, you can boost the protein by adding egg whites, lean meats like diced chicken, or low-fat dairy like cottage cheese, along with the standard eggs and spinach.