Keto Omelette with Cauliflower Rice, Peppers, Onions, Herbs

Imagine biting into a fluffy, herb-infused omelette filled with sautéed cauliflower rice, sweet bell peppers, and tender onions—every bite bursting with Mediterranean flavors. This Mediterranean Keto Omelette is a low-carb, high-protein, and gluten-free meal that’s perfect for any time of day. Whether you’re following a keto diet or low carb diet, looking for a light yet filling meal, or just craving something deliciously savory, this recipe is for you!

Made with simple ingredients, this omelette is soft, satisfying, and packed with fresh herbs and aromatic spices. It’s a quick, one-pan meal that fits into any meal plan – breakfast, lunch, or dinner (main course). If you’re looking for an easy keto recipe that’s flavorful, nutrient-dense, and ready in minutes, you’ll love this healthy recipe!

Why You’ll Love This Recipe

• Keto-friendly & low-carb – No regular rice here! We’re using cauliflower rice for a light, fluffy texture.
• Packed with fresh herbs – Dill, parsley, and Italian seasoning give it an authentic Mediterranean touch.
• Quick & easy – Ready in under 15 minutes!
• High in protein – Great for weight loss and muscle maintenance.
• Versatile – Enjoy it for breakfast, lunch, or dinner!

Ingredients

• Cauliflower rice
• Chopped onion
• Chopped red bell peppers
• Eggs
• Butter
• Dried parsley
• Dried dill
• Italian seasoning
• Garlic powder
• Salt

Instructions

• Dry out the cauliflower rice – Heat a large skillet over medium heat and dry fry the cauliflower rice for 2-3 minutes to remove excess moisture.
• Sauté the vegetables – Add butter, onions, and bell peppers. Sauté until soft.
• Season it up – Stir in dried parsley, dill, Italian seasoning, and garlic powder. Cook for another 2 minutes. Adjust salt to taste.
• Prepare the omelette – Beat the eggs in a large bowl. Heat a frying pan over medium heat and pour in half the egg mixture.
• Cook & flip – Cook until the edges set, then carefully flip. Once done, set aside and repeat with the remaining eggs.
• Assemble – Place one omelette on a plate, add half the veggie mixture inside, and fold. Repeat with the second omelette. 
• Optional: sprinkle spring onions on top for a pop of color.
• Serve & enjoy – Pair it with your favorite sauce! My go-to is this Keto Ranch Dip.

How to Make Cauliflower Rice

Making your own cauliflower rice is super easy! Start with a head of cauliflower and remove the leaves and stem. Chop it into medium chunks and pulse them in a food processor until they resemble small rice-sized pieces. If you don’t have a food processor, use a box grater to grate the cauliflower. To avoid excess moisture, spread the raw cauliflower rice on a paper towel and pat it dry. 

Read more: Keto Cauliflower Rice Recipe

Recipe Tips

• Easier option: Instead of making an omelette, you can scramble the eggs directly with the vegetables! Just pour the beaten eggs over the sautéed veggies and stir until cooked.
• Use fresh cauliflower rice for the best texture. If using frozen pre-riced cauliflower, thaw it and pat it dry with a paper towel before cooking.
• For extra flavor, sauté in olive oil instead of butter.
• Make it cheesy by adding parmesan cheese or feta cheese inside the omelette before folding.
• Spice it up with jalapeño peppers or a sprinkle of black pepper.
• Meal prep-friendly – Store leftovers in an airtight container and reheat when needed.

Ingredient Swaps

• No cauliflower rice? Try grated zucchini or chopped spinach.
• Want more protein? Add cooked ground beef or bacon fat for a heartier meal.
• No dried herbs? Swap for fresh parsley and fresh dill for an even bolder taste.
• Looking for a dairy-free version? Use avocado oil instead of butter.

Storage Tips

• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Wrap omelettes in parchment paper and freeze for up to 1 month.
• Reheat: Warm in a large pan over medium heat or microwave for 30 seconds.

What to Serve With

This Mediterranean Keto Omelette is a complete meal, but if you want to add a side, try these:

• Keto Ranch Dip – A creamy, protein-packed dip.
• Keto Cottage Cheese Breadsticks – Soft, cheesy, and perfect for dipping into your favorite keto sauces.
• Keto Garlic Bread – Soft and buttery garlic bread to soak up the omelette’s flavors.
• Keto Cottage Cheese Dinner Biscuits (Cheddar & Chive) – Buttery, cheesy biscuits that make a perfect savory side.

FAQ

Q: Can I use frozen cauliflower rice?

A: Yes! Just make sure to thaw and squeeze out excess water with a paper towel before cooking.

Q: Can I meal prep this recipe?

A: Absolutely! Store it in meal prep containers for an easy grab-and-go meal.

Q: How do I make the omelette fluffier?

A: Beat the eggs well and cook on medium heat to avoid overcooking.

Q: Can I add cheese?

A: Yes! Parmesan cheese, feta cheese, or shredded cheddar are all great options.

Q: Can I cook this in olive oil instead of butter?

A: Definitely! Olive oil adds a nice Mediterranean touch.

More Keto Recipes to Try

• Keto Shakshuka – Another Mediterranean classic!
• Cauliflower Rice for Keto Recipes – Want extra cauliflower goodness? Try this simple and flavorful cauliflower rice recipe.
• Keto Mediterranean Cauliflower & Broccoli Rice – Another flavorful, nutrient-packed way to enjoy cauliflower rice.
• Keto Mediterranean Chicken Dinner – A protein-packed dinner option with delicious Mediterranean spices.
• Gluten-Free Pesto Pizza – A low-carb pizza loaded with fresh flavors that complements this omelette beautifully.

Conclusion

This Mediterranean Keto Omelette is the perfect meal if you’re looking for a quick, easy, and delicious great low carb dish. Whether you have it for breakfast, lunch, or dinner, it’s packed with healthy fats, protein, and fresh herbs to keep you full and satisfied. Give it a try and let me know your favorite way to serve it!

​

​

​