If you're looking for a tasty and healthy breakfast or brunch option, try this 100 G Tuna Frittata. With only 221 calories per serving, it's a great way to start your day.

Not only is it low in calories, but it's also packed with protein and essential nutrients. Tuna is a great source of omega-3 fatty acids, which are important for heart health, and eggs are a great source of protein and vitamin D.

In this article, we'll explore some different variations of tuna frittata and provide a low-calorie recipe that's perfect for anyone watching their weight.

Ingredients

- 2 eggs - 1 can of tuna - 1/2 cup of chopped vegetables (optional) - Salt and pepper to taste - Cooking spray or oil for the pan Feel free to add your favorite vegetables to this recipe. Some great options include spinach, tomatoes, onions, and peppers. Vegetables not only add flavor and vitamins to your frittata, but they also make it more filling and satisfying. You can use either fresh or canned tuna for this recipe. If using canned tuna, be sure to drain it well before adding it to the frittata.

Preparation Time

Preparation time: 5 minutes Simply whisk the eggs together in a bowl, add the tuna and vegetables, and season with salt and pepper. Heat a non-stick pan over medium heat and add cooking spray or oil. Pour the egg and tuna mixture into the pan and cook for about 5 minutes, or until the bottom is golden brown. Use a spatula to flip the frittata over and cook the other side for another 5 minutes, or until fully cooked.

Cooking Time

Cooking time: 10 minutes This recipe can be made in a matter of minutes, making it a perfect option for busy mornings or lazy weekends. The key to a good frittata is to cook it over low to medium heat and avoid overcooking it. This will ensure that the eggs are fluffy and the tuna is moist.

Serving Size

Serving size: 1 If you're making this recipe for more than one person, simply double or triple the ingredients accordingly. Serve this tuna frittata with a green salad or some fresh fruit for a balanced and nutritious meal.

Nutritional Value

- calories: 221 - Fat: 9g - Carbohydrates: 3g - Protein: 31g - Fiber: 1g This tuna frittata is high in protein and low in calories, making it a great option for weight loss or muscle building. It's also low in carbs and high in fiber, which can help you feel fuller for longer and support digestive health.

Tuna Frittata Variations

- Add your favorite vegetables, such as spinach, tomatoes, onions, or mushrooms. - Top with sliced avocado or a dollop of Greek yogurt. - Sprinkle with shredded cheese for some extra flavor. - Use different herbs and spices, such as basil, oregano, or red pepper flakes. The possibilities are endless when it comes to frittatas. Experiment with different ingredients and flavors to find your favorite combination. Just remember to keep the portions moderate and stick to nutrient-dense ingredients for the best results.

Low-Calorie Tuna Frittata Recipe

- 2 egg whites - 1 can of tuna in water - 1/4 cup of chopped vegetables - Salt and pepper to taste - Cooking spray or oil This recipe is lower in calories and fat than the original recipe, but still packed with protein and flavor. Follow the same cooking instructions as the original recipe for a delicious and healthy breakfast or brunch option.

Tuna Frittata with Vegetables

- 2 eggs - 1/2 cup of tuna - 1/2 cup of chopped vegetables (such as spinach, tomatoes, onions, and mushrooms) - 1/4 cup of shredded cheese - Salt and pepper to taste - Cooking spray or oil This version of the tuna frittata is packed with even more nutrients and flavor. Feel free to use any vegetables you have on hand or that are in season. Serve with a side of fresh fruit or a whole grain toast for a complete and satisfying meal.

Perfect for Breakfast or Brunch

This tuna frittata is easy to make, healthy, and delicious, making it a perfect option for breakfast or brunch. It's also a great way to use up any leftover vegetables or tuna in your fridge or pantry. Serve with a cup of coffee or tea and enjoy a satisfying and nutritious meal.

Easy to Make

This tuna frittata only requires a handful of ingredients and can be made in under 15 minutes. It's also a great option for meal prep, as you can make a batch ahead of time and reheat it throughout the week. Simply store the frittata in an airtight container in the fridge and reheat in the microwave or oven when ready to eat.