Tuna Omelet: Quick and Easy Recipe

We're going to show you what you need to know to prepare an exquisite tuna omelet, a perfect meal to enjoy at any time of the day.
Tuna Omelet: Quick and Easy Recipe
Saúl Sánchez Arias

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 27 May, 2022

This tuna omelet is an excellent recipe for dinner time. It’s ideal for those on a muscle definition program, although it can also be accompanied by carbohydrates if the aim is to increase muscle mass in the body.

Whatever the case, it’s a simple, versatile dish that everyone likes. You can prepare it very quickly to enjoy it at any time.

How to prepare a tuna omelet

Before starting, it’s important to point out that there doesn’t need to be any limit placed on the consumption of eggs, as there was up until a few years ago. Eggs don’t increase cardiovascular risk nor do they have a significant influence on dietary cholesterol.

On the contrary, they have high nutritional density and will help you maintain a good state of health over the years. It’s important to note that the final result will depend a lot on the quality of the eggs. For this reason, we recommend that they should be homemade or free-range as far as possible.

Eggs from hens raised in cages have a very different flavor, and their nutritional value is also affected. It’s advisable to look at the numbering on the shell to check that there’s a 1 in the first position. This indicates its origin.

Tuna omelet.
This tuna omelet is an easy-to-prepare and nutritionally complete dish.


To prepare an exquisite tuna omelet, you’re going to need the following ingredients:

  • 4 large eggs
  • 120 grams (5 oz) of canned natural tuna fish
  • Salt to taste
  • Extra virgin olive oil
  • Parsley

Step by step instructions

    1. Break the eggs and place them in a bowl.
    2. Then, beat them well.
    3. Add the tuna and salt, and stir well again.
    4. Place a little extra virgin olive oil in a non-stick frying pan.
    5. When it’s hot, pour in the tortilla mixture and lower the heat.
    6. First of all, stir the whole mixture with a spatula as if you were going to make scrambled eggs until it begins to set. Then let it rest and wait till it cooks well.
    7. Once it’s ready on one side, turn it over with the help of a plate and leave it for another minute on the other side, so that the egg sets completely.
    8. Then remove and serve. You can accompany it with freshly chopped parsley to improve the final look.
    9. You can also serve it with a salad to further improve the micronutrient intake of the preparation itself.

You may also be interested in: The Benefits of Eating One Egg Per Day

Benefits of tuna omelet

An omelet.
A tuna omelet provides omega-3 and high biological value proteins.

Nutritional content

The inclusion of egg and tuna omelet in the context of a varied and balanced diet can generate several health benefits. First of all, the protein content of this dish should be highlighted.

Eggs provide proteins of the highest biological value with all the essential amino acids and a good digestibility score. These nutrients have been shown to be important in preventing pathologies such as sarcopenia.

Moreover, eggs are one of the few foods that contain vitamin D in their interior. This nutrient can be synthesized endogenously from exposure to sunlight, but almost everyone is deficient in it.

Maintaining an inadequate level of vitamin D could increase the risk of suffering from different complex diseases, such as cardiovascular diseases. This is evidenced by research published in the journal Anticancer Research.

Finally, it’s important to mention that the tuna and egg omelet is a source of fish-based omega-3 fatty acids. These elements help to modulate internal inflammation, thus achieving a situation of homeostasis.

Omega-3 acids are relevant for sports recovery, but also to ensure the proper functioning of the heart. This is confirmed by a study published in the International Journal of Molecular Sciences.

Prepare a delicious tuna omelet at home

As you have seen, it’s very easy to prepare a great tuna omelet at home. This dish provides a large number of essential nutrients necessary for the body to function optimally every day.

This helps to prevent deficits that can negatively affect the efficiency of vital physiological functions and helps to maintain a good state of health.

Finally, keep in mind that diet isn’t the only important factor in preventing the development of pathologies over the years. It’s also important to promote other good habits such as the practice of regular exercise.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Naseeb MA, Volpe SL. Protein and exercise in the prevention of sarcopenia and aging. Nutr Res. 2017 Apr;40:1-20. doi: 10.1016/j.nutres.2017.01.001. Epub 2017 Jan 16. PMID: 28473056.
  • Zittermann A, Pilz S. Vitamin D and Cardiovascular Disease: An Update. Anticancer Res. 2019 Sep;39(9):4627-4635. doi: 10.21873/anticanres.13643. PMID: 31519560.
  • Innes JK, Calder PC. Marine Omega-3 (N-3) Fatty Acids for Cardiovascular Health: An Update for 2020. Int J Mol Sci. 2020 Feb 18;21(4):1362. doi: 10.3390/ijms21041362. PMID: 32085487; PMCID: PMC7072971.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.