Insulin Reset KitchenInsulin resistance · Recipes · Fiber

Olive oil herb omelette with warm white beans, ready in 12 minutes

Eggs are a good protein source and are not a problem for most people with fatty liver when eaten in place of processed meat or sugary breakfast foods. Cooking them in olive oil is a more Mediterranean choice than butter.

Omelette on a black plate
Prep5 min
Cook7 min
Serves2
Fiber (est.)5 g

The beans on the side add the fiber an omelette lacks.

This is one of our fatty liver recipes, and the total time is 12 minutes. To see why these foods help, read our guide to insulin resistance and fatty liver or the full overview of insulin resistance.

Olive Oil Herb Omelette with White Beans

Omelette

  • 4 large eggs
  • 1/2 cup (about 20 g) chopped fresh herbs (parsley, chives, dill)
  • 2 tbsp (30 ml) extra virgin olive oil, divided
  • 1/4 cup (30 g) crumbled feta
  • Salt and pepper

Sides

  • 1/2 cup (125 g) canned white beans, rinsed
  • 1 cup (150 g) cherry tomatoes, halved
  • 2 cups arugula, lemon juice

Method

  1. Warm the beans with the tomatoes and 1 tsp of oil in a small pan for 3 minutes. Season and keep warm.
  2. Whisk the eggs with the herbs, salt and pepper.
  3. Heat 1 tbsp oil in a nonstick skillet over medium heat. Pour in half the eggs. Stir gently for 20 seconds, then let it set 1 to 2 minutes.
  4. Sprinkle half the feta on one side, fold over, and slide onto a plate. Repeat with the remaining oil, eggs and feta.
  5. Serve with the beans and tomatoes and arugula dressed with lemon juice.

Approximate per serving: 395 calories, 18 g protein, 5 g fiber. Values are estimates and vary with brands and portions.

Why this works for fatty liver

  • Protein and fat from eggs and olive oil. Keeps you full without refined starch.
  • Beans for fiber. About 5 g per serving from beans, tomatoes and greens.
  • No sugar. A savory breakfast replaces cereal, pastry or juice.

The same principles are explained in detail in our insulin resistance and fatty liver guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Cook on medium, not high; the omelette stays tender.
  • Use goat cheese or leave the cheese out.
  • Make the beans ahead for three days of breakfasts.

More fatty liver recipes

Every recipe here avoids added sugar, refined flour and high-load fruit. Learn how glycemic index and glycemic load work.

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.

© 2026 Insulin Reset Kitchen. Information on this site is educational and is not medical advice. Talk to your doctor or dietitian before changing your diet or medication.