Lunch

Masala Omelette on Wholemeal Toast

Name: Masala Omelette on Wholemeal Toast
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 3 large, about 165 g Egg; 40 g Onion; 80 g Tomato; 5 g Rapeseed oil; 1 slice, about 40 g Wholemeal bread; One, chopped fine Fresh red chilli; A handful, chopped Fresh coriander; A quarter tsp Ground turmeric; A quarter tsp Ground cumin

Three eggs beaten with onion, tomato, green chilli, coriander and spices, cooked flat and folded over toast. 26 g of protein for 399 kcal.

Calories: 399kcal
Protein: 26g
Fat: 22g
Carbs: 22g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Gluten
Eggs

Supermarket loaves often contain soya flour. Check the bag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Egg3 large, about 165 g
Onion40 g
Tomato80 g
Rapeseed oil5 g
Wholemeal bread1 slice, about 40 g
Fresh red chilliOne, chopped fine
Fresh corianderA handful, chopped
Ground turmericA quarter tsp
Ground cuminA quarter tsp

Method

Chop the onion and tomato small. Beat the eggs with the onion, tomato, chilli, coriander, turmeric, cumin and a good pinch of salt.
Heat the oil in a frying pan over a medium heat, pour in the egg mixture and leave it for two minutes until the base has set.
Fold it in half, cook for one minute more, then slide it onto the toast.

Worth knowing

The raw onion and tomato go into the egg, not the pan first. They cook just enough in the omelette and keep some bite.
One slice of toast is 88 kcal. A second slice adds another 88 and makes it a better sandwich.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.