This omelette is low in fat, low in sugar, high in protein, and has a great savory taste. It’s quick to make, and includes one of the highest density and under-rated protein sources on the planet – Prawns!


1/3 cup small or chopped cooked prawns
1/2  small tomato, diced
1/2 avocado, diced
cilantro, chopped (to taste)
1 egg
1/2 cup egg whites
1 tbsp low-fat milk
2 tbsp chives, finely chopped
1 tbsp grated Parmesan or low-fat cheddar cheese

olive oil cooking spray



1. For the filling, combine small or chopped cooked prawns, avocado, tomato, and chopped cilantro to taste. Set aside.

2.Beat 1/2 cup Egg whites, 1 egg, 1 Tbsp of low-fat milk. Add chives to the mixture then and pour into 8” (20cm) frying pan sprayed with olive oil cooking spray. Make sure the mixture covers the base and cook until almost set but still creamy.

3. Scatter filling over one half of the omelette and the grated parmesan (or low fat cheddar cheese) over the other half. Cook for 2-3 mins or until golden then fold unfilled half over the filling.

4. Slide out onto serving plate.

Prawn + Avocado Omelette