Kagiana: The Keto Spartan Recipe

The most beloved Greek omelete

Greek cuisine uses tomatoes wherever possible. Not only for famous Greek salads, Moussaka and cooked meals but also in simple meals like Kagiana. This dish can be enjoyed at any time of day. Many will be surprised that it remains equally delicious and consistent even when it’s chilled for a few hours in the refrigerator. Kagiana (Αυγά Καγιανά) is prepared in three stages:

At first, the tomato is chopped and cooked in its own juice. You are supposed to stir it until the mixture releases excess liquid. At this point, you are adding scrambled eggs and continue stirring.  When the meal is removed from the heat, olive oil is added. This is an exceptionally healthy use of olive oil as we avoid thermal processing. Then, goat feta cheese and fresh parsley are coming to the stage.

Although it sounds familiar, especially when it comes to the simplicity of ingredients, this dish is not complete without top-quality Greek olive oil and original Feta cheese. These two ingredients cannot be replaced by any imitation! If your journey takes you to Greece, ask for this breakfast – you will be sure that it’s Keto and delicious.

What makes Kagiana Keto-friendly?

We love our meals loaded with good fats and juicy vegetables. All true keto followers will agree. This helps us keep our main source of energy based on fats. Three yolks, goat feta cheese and extra virgin olive oil will make sure that your keto-adapted body has the best energy. On the other hand, the tomato will take care of your potassium and vitamins. Have in mind, this meal is great mostly because you are using extra virgin olive oil without exposing it to high temperatures. This is, after all, the best way to consume olive oil. Check your local health food stores, if they care about quality, they most certainly have Greek olive oil on the shelf.

Kagiana: The Keto Spartan Recipe

Kagiana: The Keto Spartan Recipe

Recipe by Apollonas Kapsalis
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Prep time


Cooking time






  • 3 large pasture-raised eggs

  • 1 large tomato chopped

  • 80 g (2.8 oz) goat feta cheese crumbled

  • 2 tbsp extra virgin olive oil

  • 1/4 tsp sea salt

  • 1 tbsp fresh parsley chopped

  • Pinch black pepper

  • Pinch oregano


  • Peel the tomatoes and chop them into very small cubes. Place the tomato into a frying pan.
  • Add sea salt and let it simmer until all the liquids from the tomato evaporate. Try to stir frequently.
  • When the tomato turns into a thick paste, add the eggs. Now, you have two options to scramble them or keep them whole.
  • If you decide to scramble them, let them cook for 1 minute and then mix energetically with the tomato.
  • When the eggs are cooked, remove the pan from the heat.
  • Place the Kagiana on a big plate and add crumbled goat feta cheese, black pepper, oregano, olive oil and freshly chopped parsley.


  • For garnish use any fresh herb you like. Parsley is typical, but fresh basil would be even better.

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