This tuna omelette is an easy and healthy breakfast recipe. This tuna breakfast is a low carb breakfast and a keto breakfast recipe. Ingredients in this omelette include tuna, eggs, peppers and cream cheese.
Make tuna omelette when you need a quick and healthy weekday breakfast
This easy Tuna Omelette is great for a quick weekday breakfast or weekend brunch. From start to finish, it should take you under 15 minutes. If you don’t have 15 minutes to spare in the morning, you can even prep it the night before.
Easy steps to make Tuna Omelette
To make this low carb and keto Tuna Omelette, you’ll need to follow these two easy steps:
- Make the filling. To make the filing, simply dice red and green peppers and lightly cook it in a frying pan. Then mix in the tuna and cream cheese.
- Make the omelette. To cook the omelette, crack and beat eggs in a bowl, then add the eggs into a hot frying pan. Once the eggs start to cook, add in the filling and close up the omelette.
Easy, right? Detailed directions are in the recipe below, but there really isn’t too much to making this can tuna breakfast.
Save time in the morning and prepare the tuna omelette filling the night before
If you want to save time in the morning, you can actually even make the tuna filling the night before. That way, in the morning, you’ll just have to crack and beat the eggs, and you are ready to start cooking the omelette.
The hardest part of this tuna omelette recipe is flipping a closed omelette in a pan. It’s nothing unique to this tuna breakfast, but flipping an omelette can always be a little daunting.
To best flip an omelette without breaking it, my tip is to use a sturdy spatula, and flip with commitment. Flip the omelette fast, and in one quick turn of the wrist. It might take a little practice, but you’ll get it in no time.
This can tuna breakfast is healthy because it’s packed with high-quality protein and heart-healthy omega-3 fatty acids
Tuna for breakfast might not seem like the usual choice, but it’s a very healthy option and canned tuna is so easy to have at breakfast. This breakfast recipe is also keto and low carb.
If you have the option, choose a canned tuna in spring water. Tuna in water is healthier because it’s lower in calories than canned tuna packed in oil. Also, avoid tuna in brine because it will contain more sodium.
Tuna has approximately 25 grams of protein per 100 grams, though it can vary based on the type of tuna fish
Tuna has approximately 25 grams of protein per 100 grams. The actual amount will vary on the type of tuna fish, and whether the tuna is packed in water or oil. You can check the exact can of tuna you buy, but in general, tuna is very lean and complete protein source.
Having tuna for breakfast also gives you omega-3 fatty acids. It’s important to note that the amount of omega-3 fatty acids in a can of tuna can vary.
Choose a specialty canned tuna brand to get the most omega-3 fatty acids
To get the most omega-3 fatty acids from your tuna, choose a tuna that is packed in water, not oil. Tuna packed in oil will lose some of the omega-3 fatty acids into the oil, which means you’ll lose the omega-3’s when you drain it.
Also, tested specialty brands of tuna have been found to contain more omega-3 fatty acids than commercially-processed tuna. The reason is that commercially-processed tuna is cooked twice – first baked, so the bones are easy to remove, then canned and cooked again.
Specialty tuna is often only cooked once. The fish is filleted, canned and then cooked. Thus, it retains all the natural oils.
You can read about it more on their website, but Wild Planet brand tuna is a great example of a specialty tuna that’s cooked once. Skipjack tuna is more sustainable and should be lower in mercury levels than albacore tuna, but Wild Planet sells both skipjack and albacore tuna, to suit your preference.
This low carb breakfast with tuna and eggs will keep you full until lunch
This low carb tuna breakfast is filling because you get eggs, tuna, cream cheese and vegetables. It’s also a very complete meal, and low in carbs.
It’s a hearty protein-rich breakfast, so it’s filling. Essentially one omelette has 3 eggs, 1/2 of a bell pepper, and 1/4 of a can of tuna. All the ingredients also fit a keto diet.
If that doesn’t sound like it’s enough for you, you can always add in more tuna to your omelette.
I stuck to 1/4 of a can of tuna per omelette because I didn’t want any fishy taste to overpower the omelette for the casual breakfast eater. But if that isn’t a concern for you, and you want more protein, then add more tuna.
Try this keto tuna omelette if you are looking for a tuna recipe with canned tuna. Eat it as an omelette, or use it as a breakfast sandwich filling.
Also, if you aren’t looking for a low carb or keto breakfast, you can serve this tuna omelette with some toast, or in a breakfast sandwich or wrap. If we eat our tuna and eggs this way, will often cut the tuna omelette in half and split it two ways.
We love this tuna and eggs breakfast on busy days because your stomach won’t be complaining halfway through the morning. It’s great for school days too, so you can send the kids off to class with a full belly.
What are some other ways to have can tuna for breakfast?
- You can make this savory oatmeal, and use canned tuna as a topping.
- Can tuna would also be a delicious topping in this vegetable congee.
- If you don’t want to make an omelette, you can use the tuna filling in this recipe and serve it on top of this cornmeal waffle (instead of the pulled pork).
- Canned tuna would also work served on this farinata with red kuri squash and kale or on this farinata with wild mushrooms.
Tuna Omelette - Low Carb, Keto, GF
Print RecipeIngredients
- 1/2 medium red bell pepper - top removed, deseeded, and diced
- 1/2 medium green bell pepper - top removed, deseeded, and diced
- oil - for cooking
- 1/2 5-ounce can tuna in spring water - drained
- 2 tablespoons cream cheese
- 6 large eggs
- sea salt
- coarse ground black pepper
- chives - for topping (optional)
Instructions
- Add a bit of oil in a small frying pan and sauté the red and green bell peppers on medium heat until they start to soften, about 3 minutes. Remove from heat.
- In a medium bowl, mix the bell peppers, tuna and cream cheese together. Set aside.
- In a separate medium bowl, beat the eggs together.
- Heat a bit of oil in an 8-inch (20-cm) nonstick frying pan over medium-high heat until hot. Gently swirl the oil around so it coats the pan. Pour in half the eggs. Wait about 30 seconds, until the eggs on the bottom of the pan start to set. Using a spatula, gently and very lightly disturb the cooked egg, creating small gaps where you can see the pan, for uncooked egg to flow into. Do this about 4 times in various areas of the omelette, then allow the eggs to cook until you have a thin layer of liquid egg on top, about 30 seconds.
- Spoon on half the tuna mixture on half the egg. Gently lift one edge of the egg and fold it across and over, so you create a semi-circle. Gently hold the omelette closed with the spatula, until the edges of the omelette cook together and seals it shut. You may push the omelette against the edge of the pan so the edges cook together.Cook for another minute or so. Flip the entire omelette over to cook for another minute.
- Gently transfer the finished omelette to a plate and garnish with chives, sea salt and pepper. Serve immediately.
Ayano says
July 15, 2019 at 9:08 pmSurprisingly delicious! I used sardines instead of tuna. There’s more fat. Perfect for the keto diet.
Dee says
April 14, 2019 at 6:27 pmGreat idea! Had it after the workout and loved it!
Wendy says
February 12, 2019 at 7:23 pmPeppers are not my friends, going to try celery and onion………and as egg bites…….
Kari - Get Inspired Everyday! says
November 19, 2018 at 3:08 pmI love how protein packed this is, it would definitely set you up for an awesome day!
Catherine Baez Sholl says
November 19, 2018 at 1:03 amI break my fast with an omelet almost every day. I’m gonna have to try this recipe. Yum!
Hope says
November 16, 2018 at 3:02 amOmelettes are one of my favourite go to breakfast or any time of day quick and easy meal! Love this one with the added tuna and veggies, sound like a tasty combo!