Tuna and mushroom omelette
Have you noticed how your breakfast choices are different when someone else is doing the cooking?
When I’m away you’ll always find me in line at the omelette station waiting for my turn. You’d think that I’d vary the filling, but I love lots of veggies (peppers, onion, mushroom and spinach) and of course a little cheese.
When I’m home I like to save time in the morning by making my omelette the night before while dinner is cooking away.
This is one of the many recipes I created when I followed the 90 Day Plan by The Body Coach. Simply use your plans ingredient amounts instead of those shown in the recipe. There are 220 Create Your Own (CYO) friendly recipes on this website.
Ingredients for 1 serving
| 1 can / 277g | Tuna chunks in brine or water* |
| 3 | Eggs, whole |
| 100g | Mushrooms, sliced |
| 45g | Spring onion |
| 10g | Parsley, fresh |
| 6g | Olive oil |
| 100g | Spinach* |
| Quarter | Lemon, juice only |
| 35g | Cheddar cheese, grated* |
| 45ml | Reduced fat sour cream* |
| Salt and pepper |
Method
- Put a frying pan on a medium heat to warm.
- Crack the eggs into a bowl along with the grated cheese and the reduced fat sour cream before beating the ingredients together.
- Using a pastry brush, brush the base of the frying pan with a little oil before pouring in the egg mixture.
- When the egg has almost set, carefully turn the omelette over to set the second side.
- Remove the omelette from the pan and add to your plate.
- Put the frying pan back onto the heat and add the remaining oil.
- Add the tuna to the pan along with the mushrooms and chopped spring onion.
- Take a few minutes to soften the vegetables before adding the spinach to wilt.
- When the spinach has wilted add a squeeze of lemon to lift the tuna.
- Spoon half of the mixture into the centre of omelette and fold over the sides.
- Spoon the remaining mixture over the omelette before garnishing with the parsley.
Recipe Notes
- For anyone following 2018 BC plans, tuna is a swap for chicken.
- Why not batch cook this dish for another day.
- For anyone following older BC plans, tuna has been used instead of chicken.
Maximise your Meal
The information in this section is designed to offer helpful insights on maximising
the benefits of your meals. Please note, it is not intended to replace nor does it
constitute personalised nutritional advice.
Tinned tuna is a great source of protein (100g will provide you with just over 23g) but if you chose Tuna in sunflower oil (which is delicious by the way), not only would the calorie content considerably increase per 100g (180 calories versus 99 calories), the fat content also is much higher (9.5g instead of 0.5g). I like to save the tuna in sunflower oil for when I’m having a salad instead.
Spinach is rich in vitamins and minerals (including iron) and to make the most of it, adding lemon juice will help you absorb more of the iron than if you’d have left it out of the recipe.
Reduced fat sour cream will add a lovely lightness to the omelette, but if you were to add the same amount of plain fat free cottage cheese instead, you’ll add another 4g of protein to your meal.
Cheddar cheese is a delicious addition to any meal, but did you know that by choosing a reduced fat option, you’ll increase the protein per serving at the same time. I would stop short in buying a cheese that’s labelled as being high protein as you’ll end up paying significantly more compared to buying the same brand of cheese but the 30% less fat option (£9.72 per kg for the 30% less fat option and £14.17 per kg for the high protein option).
Information correct at time of writing
Tuna nutritional information source: Tuna chunks in sunflower oil Tuna chunks in brine
Cheddar cheese nutritional information source: 30% less fat High protein option
Updated 7th January 2025
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