Chicken and tarragon omelette with only 358 kcal!
When you're short on time but still want something wholesome, satisfying and packed with flavour, this high-protein omelette is the perfect choice. Requiring less than 20 minutes of preparation and just 10 minutes of cooking, it's an ideal meal for busy mornings, quick lunches or effortless evening dinners. Whether you're trying to eat more protein, maintain a calorie deficit or simply enjoy a nutritious homemade meal, this recipe delivers on both convenience and taste.
Light, fluffy and full of savoury flavour, this omelette proves that healthy eating doesn't have to be boring. The eggs create a soft, tender texture while the filling adds plenty of flavour, making every bite both comforting and satisfying. It's the kind of meal that keeps you feeling full for longer thanks to its impressive protein content, helping to curb hunger without leaving you feeling weighed down. Simple ingredients come together to create a delicious dish that's nourishing, balanced and easy enough to make any day of the week.
With a low glycaemic index (GI) of 45, this recipe provides slow-releasing energy, making it a great option for maintaining steady blood sugar levels and supporting lasting fullness throughout the day. It's also naturally low in carbohydrates while being exceptionally high in protein, making it suitable for a range of healthy eating goals, from building or maintaining muscle to supporting weight management.
Each serving provides 358 kcal, 46g protein, 3g carbohydrates (of which 2g sugars), 17g fat (of which 4.5g saturates), 2g fibre and 0.8g salt. Combining excellent nutrition with minimal preparation, this omelette is proof that a healthy, calorie-conscious meal can still be incredibly delicious, satisfying and full of flavour.
Chicken tarragon omlette- ingredient list!
One finely sliced leek
Two tablespoons of chicken or veggie stock
Four tablespoons of natural cottage cheese or fat-free Quark
1 tablespoon fresh tarragon, chopped finely
One cooked, skin-off chicken breast, chopped into little pieces
low-calorie cooking spray
Four big free-range eggs, freshly ground black pepper, and beaten salt
Ingredients for serving-
Half a cucumber, neatly chopped; four plum tomatoes, cut in half
Chicken tarragon omlette- step by step instruction guide!
Step 1
Preheat the oven to 120°C/100°C Fan/Gas ¼, allowing it to fully reach the required temperature before placing any ingredients inside. This gentle, low heat setting creates a warm and controlled environment that is ideal for keeping the omelette, or any other prepared components, warm while maintaining their softness, moisture, and overall texture. Unlike higher temperatures, this setting helps prevent food from continuing to cook or becoming dry, ensuring that it remains fresh and enjoyable until it is ready to be served. Waiting for the oven to preheat completely will also help maintain a consistent temperature and achieve the best results.
Step 2
Place the sliced leeks and stock into a small saucepan, making sure the leeks are evenly covered. Put the lid on the pan and cook gently over a medium heat for around 5-6 minutes, or until the leeks have softened and become tender. Continue cooking until the stock has been fully absorbed, leaving the leeks moist and flavourful. Season the mixture with salt and pepper to taste, then stir through the quark, tarragon and cooked chicken until everything is well combined and heated through. The filling should be creamy, fragrant and evenly coated before serving or using in the dish.
Step 3
Lightly spray a 20cm/8in frying pan with low-calorie cooking spray and place it over a high heat until hot. Season the eggs with a little salt and pepper, then pour half of the mixture into the pan. Allow the eggs to begin setting, gently pushing the cooked egg from the edges towards the centre of the pan with a spatula. As you do this, tilt the pan slightly to help the remaining uncooked egg flow into the gaps and cook evenly. Continue moving the egg around the pan until all of the mixture is set and there is no remaining runny egg visible. Remove from the heat and repeat the process with the remaining egg mixture
Step 4
Spoon half of the prepared chicken mixture into the centre of the omelette, spreading it out slightly to create an even layer while leaving space around the edges. Carefully fold one side of the omelette over the filling, then fold the opposite side over the top to completely encase the chicken mixture. Gently roll the filled omelette out of the pan and onto a plate, taking care to keep the shape intact. Cover or place somewhere warm to keep it at the right temperature while you repeat the process with the remaining omelette and filling.
Step 5
Meanwhile, prepare the fresh cucumber salad by placing the chopped tomatoes and cucumber pieces into a clean bowl and gently tossing them together until the ingredients are evenly combined. Take care to mix the vegetables lightly so that the cucumber remains crisp and the tomatoes retain their fresh texture. Allow the salad to sit for a few minutes before serving, giving the flavors a chance to blend together. Once the omelettes are fully cooked and ready, serve them warm alongside the cucumber salad, creating a balanced meal with the soft, savory omelettes complemented by the cool, refreshing crunch of the fresh vegetables!
Chicken and tarragon omlette- recipe tips!
For a healthier chicken and tarragon omelette, choose lean chicken breast and remove any visible fat before cooking to keep the dish light while still providing plenty of protein. Fresh tarragon works best for adding a delicate, aromatic flavour, but dried tarragon can also be used if fresh herbs are unavailable. To keep the omelette lower in calories, use a non-stick pan with minimal oil or a light spray of cooking oil, and avoid adding excessive amounts of cheese, cream, or butter.
For the best texture, cook the chicken thoroughly before adding it to the omelette mixture and slice or shred it into small pieces so that it is evenly distributed throughout each bite. Whisk the eggs well before cooking to create a lighter, softer omelette, and avoid overcooking them as this can make the omelette dry. Adding a handful of fresh vegetables, such as spinach, mushrooms, or tomatoes, can increase the nutritional value while adding extra colour and flavour.