Spanish Omelette – just 500kcal but packed with 30g of protein

About Healthy Eggs

Eggs are considered to be a superfood, as they are packed with nutrients. Eggs are rich in high quality protein, which your body needs to build its molecules. Eating foods which are rich in high quality protein is important for weight loss, building muscle, lowering blood pressure and also having healthy bones. Eggs are:

  1. Rich in Selenium
  2. Rich in Vitamin B2
  3. Rich in Vitamin B12
  4. Rich in Phosphorus
  5. Rich in Vitamin A
  6. Packed with Choline (a vitamin B component), important in maintaining your cell membranes

Eggs help reduce the risk of heart disease

Eating eggs reduces the risk of heart disease, always choose eggs from chickens that were fed omega 3 enriched feeds, as these eggs will have more omega-3 fatty acids, which reduce the level of triglycerides in the blood. Triglycerides increase the risk of heart disease, therefore keeping these at a low level is always good.

Eggs are good for your eyes

Egg yolk contains antioxidants such as Lutein and Zeaxanthin which are important for your eye health. These accumulate in the retina of the eye and protect your eyes from harmful antioxidants, reducing the risk of getting cataracts or macular degeneration.

Choose high quality eggs

It is important to eat eggs that come from hens that were raised and fed correctly. Always choose hens that were raised free in pastures instead of inside cages, and were fed Organic, omega-3 enriched feeds, which are free from chemicals or added drugs. Organic feeds are those which do not contain pesticides, chemical additives, animal by-products, genetically modified foods, hormones or synthetic fertilisers. Organic eggs come from chickens that were only given antibiotics if they were sick, not on a routine preventative basis.

Eggs are good for weight loss

Eggs make you feel full quicker, as they are rich in protein. This is important when trying to lose weight as eating an egg for breakfast helps you eat less during the day, making it easier to reduce your daily calorie intake.

Eating Eggs and pregnancy

Eggs can also be a good healthy food to eat when you are pregnant, click here to read our article on this.

Eggs are cheap, versatile and healthy – enjoy this recipe!


  • 5 eggs (free range – organic eggs)
  • 2 or 3 medium sized New Potatoes (peeled)
  • 1 White onion
  • Olive oil
  • Freshly chopped parsley
spanish omelette healthy lunch
spanish omelette healthy lunch


  1. Cut the peeled potatoes into more or less equal (thin) slices to have similar cooking time.
  2. Finely chop the onion.
  3. Cook the potatoes and the onion with the olive oil in a pan.
  4. After 30 minutes the potatoes should be soft and ready.
  5. Beat the 5 eggs and pour into the pan with the potatoes and the onion.
  6. Add in the parsley, season with salt and pepper.
  7. Cook on a gentle heat to allow the full thickness of the omelette to cook through. Use a spatula to smooth out the edges.
  8. Invert using a plate and cook for a few more minutes the other side of the omelette.
  9. Leave the omelette rest for 5 minutes and then Serve warm.

Eggs make you feel full quicker, as they are rich in protein

We will be happy to hear your thoughts

Leave a reply

Subtract Kilos
Shopping cart