High-protein tuna omelette

This simple tuna omelette is a tasty high-fiber high-protein breakfast recipe that is low-carb and a good source of omega-3’s and antioxidants too. It’s filling, satisfying and SO simple to make! If you want to meal prep the tuna recipe: pour the mixture into muffin cups, bake and make mini frittatas to grab and go. It is SO good!

After 2-3 weeks of eating “vegan”, last week we decided to load on some protein and vitamin D to help us get out of the slump we were in. It was rainy and dark all the time, so chickpeas somehow weren’t enough. But we do still love you, dear chickpeas.

So, we were craving fish like never before. But we didn’t want our house to smell like fish – we opened a can of tuna and came up with this high protein breakfast that is also low-carb (if we didn’t eat it on bread).

It’s like a tuna frittata, but we called it an omelette originally, because we didn’t cook it like a frittata.

bake as muffinsTADA – mini tuna frittatas

Then we made all kinds of things with this recipe. We discovered you can also bake this mixture in muffin cups in the oven. We tried it with tuna, but also vegetarian with broccoli and other vegetables and it’s just satisfying.

How it comes together

To make it you simply need to mix all of the ingredients in a bowl and cook with some olive oil either in a pan or bake in a muffin tin (line with parchment paper). It’s a healthy high-protein meal that’s solid on the go. Take 2-3, and you’ve got something for lunch too.

Health Benefits

This tuna omelette is rich in antioxidants, protein and fiber and is low in carbs – which is basically the solid combo nutritionally.

You want protein and the omega-3’s in the tuna, not just for your muscles, but also for your bones, skin, hair…everything.

Antioxidants help prevent oxidative stress and chronic inflammation. And the fiber from the vegetables supports your gut microbiome.

Plus it’s a good source of vitamin D, which is awesome, if you, much like us, live where the sun doesn’t shine – the ass of the universe.

Ok, poetry class dismissed. Now let’s do this.

We hope you enjoy this simple savory breakfast recipe, if you have any questions, let us know in the comments below!

• Breakfast Tuna Wraps
• High-Protein Vegan Breakfast Toasts
• Healthy Fried Rice Breakfast Bowls

Originally published in March 2015, last updated with new photos and tips in April 2026.

• Yield: 2
• Prep: 5 minutes
• Cook: 10 minutes
• Total: 15 minutes

Ingredients

• 3 eggs
• 1 can of tuna, drained
• 1 small onion
• 1 tbsp olives, chopped
• ½ cup broccoli florets
• ½ green or red pepper
• olives, pitted, chopped
• a pinch of oregano

Serve with:

• 1/2 Avocado
• 1 tomato, chopped
• Arugula/Spinach – other greens
• whole grain bread (optional, if not low-carb)

Method

1. Chop onion, broccoli (chop florets smaller), green peppers, olives.
2. You can put them in a mixing bowl raw or saute the vegetables first in a little bit of olive oil. This is what we did recently as we were updating the recipe. Adds a deeper flavor, but some of the antioxidant levels will drop. Raw and sauteed vegetables - both work, so whichever you decide.
3. Then add in the eggs, the tuna and some oregano.
4. Mix everything well.
5. Cover the whole surface of a frying pan (medium-sized) with olive oil and add the omelette mixture. Spread it on the whole surface or make mini omelettes (like pancakes) and cook for 3-4 minutes at medium-high to high heat.
6. Flip and cook the other side. If you can flip without breaking it – you’re our hero! We can’t do it.
7. After 3-4 minutes, turn off the heat and you’re ready. Make sure the omelette is nicely browned, but not burned!
8. Serve with avocado, tomatoes and leafy greens like arugula. Optionally, if you don't need the recipe to be low-carb, serve on whole grain bread or use low-carb bread.

Notes

Mini Frittatas: Optionally, you can also meal prep this mixture by pouring it into muffin cups (use parchment paper liners or silicone cups for simple release). Bake at 350F/180C for about 20 minutes or until golden. Make sure to take them out of the muffin pan while hot to prevent them from getting soggy on the bottom. It's a satisfying meal prep breakfast or lunch recipe.