Breakfast

Tuna and Sweetcorn Frittata for One

Name: Tuna and Sweetcorn Frittata for One
Prep time: 12 min
Total time: 12 min
Yield: 1 serving
Ingredients: 100 g Tuna in spring water, drained; 2 large, about 110 g Egg; 2 whites, about 66 g Egg white; 60 g Sweetcorn, tinned and drained; 30 g Spring onion; 20 g Reduced-fat cheddar; 4 sprays Olive oil spray; To taste Black pepper; To serve Hot sauce

A small-pan frittata of tinned tuna, sweetcorn and spring onion with a little reduced-fat cheddar melted over the top. 53 g of protein for 411 kcal.

Calories: 411kcal
Protein: 53g
Fat: 15g
Carbs: 14g

Per serving, makes 1. 12 minutes of work. Published 8 September 2026.

Allergens

Milk
Eggs
Fish

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

Tuna in spring water, drained100 g
One small tin in spring water, drained and pressed dry. Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Egg2 large, about 110 g
Egg white2 whites, about 66 g
Sweetcorn, tinned and drained60 g
Drained weight.
Spring onion30 g
Reduced-fat cheddar20 g
Olive oil spray4 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Black pepperTo taste
Hot sauceTo serve

Method

Heat the grill to high. Beat the eggs and whites with pepper and stir in the tuna, sweetcorn and spring onion.
Spray a small ovenproof pan, heat it over a medium heat and pour the mixture in. Cook without stirring for four minutes until the edges are set and the base is golden.
Scatter the cheese over and put the pan under the grill for two minutes until the top is set and bubbling. Slide out and eat with hot sauce.

Worth knowing

Tinned tuna in a frittata sounds like a student meal and eats like a proper one. Pressing the tuna dry matters or the middle stays wet.
53 g of protein is more than any omelette in the batch, and it is the tuna that does it. The two extra whites add 7 g for 34 kcal.

Other breakfast recipes that share ingredients with this one, or every breakfast 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.