Heat an 8" skillet over medium-low heat and spray with cooking spray. Whisk together 2 eggs, 3 tablespoons milk, and pepper until eggs are slightly frothy.
Pour the egg mixture into the hot skillet. As the bottom of the eggs set, lift up the side of the eggs with a spatula and let uncooked eggs run under the cooked eggs. Continue until egg is fairly well set.
In a small bowl, combine the spinach, cottage cheese, and fresh herbs, set aside.
Carefully flip the omelet over and sprinkle over one half the spinach mixture. Fold the egg over the filling, turn off the heat, and let omelet sit for a couple minutes before serving to warm the cottage cheese and spinach.
Serve with remaining 8-ounce glass of milk.
Recipe and photo by Erin Alderson of Naturally Ella
290 calories; 10 g fat; 3.5 g saturated fat; 380 mg cholesterol; 30 g protein; 18 g carbohydrates; 1 g fiber; 510 mg sodium; 472 mg calcium. Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.