EIWITRIJK RECEPT · FASE 4 · LUNCH

Spanish tortilla with tuna

Hearty Spanish tortilla with tuna and potato, a balanced maintenance lunch for Phase 4.

30 min totaal 1 portie 470 kcal p.p. 35 g protein

Spanish tortilla with tuna is a hearty classic that tastes equally good warm and cold. A thick omelette made from eggs, thin slices of potato and soft onion is cooked in the pan until golden brown and firm, with tuna that makes every wedge fuller and more substantial. Fresh chives give a fine, refreshing finish.

This tortilla fits nicely into Phase 4, the maintenance phase where you're working towards a balanced, full plate. The eggs and tuna together deliver thirty-five grams of protein that fills you up well, whilst the potato provides slow carbohydrates that give you energy without a quick spike. With that combination, this Spanish tortilla remains a practical and nutritious choice within a high-protein diet, even on the go.

Lovely with a fresh green salad, some tomato wedges with olive oil or a handful of roasted peppers alongside.

Zo maak je het

  1. Heat the olive oil and soften the potatoes and onion over medium heat for ten minutes.
  2. Beat the eggs with salt and pepper and stir the tuna through.
  3. Pour the egg mixture over the potatoes in the pan.
  4. Fry over low heat for eight minutes until the underside is set.
  5. Flip the tortilla with the help of a plate and fry for another three minutes.
  6. Sprinkle with chives and cut into wedges.

Bewaren

The tortilla keeps well for two to three days in a sealed container in the fridge and tastes just as good cold as it does warm. This makes it ideal to prepare ahead and take with you as a packed lunch.

Variatietips

Replace the tuna with chunks of smoked salmon or add some finely chopped spinach or pepper for more vegetables. A pinch of smoked paprika gives the tortilla a deeper, Spanish flavour.

More recipes for you

Ontbijt
Phase 4
Oatmeal smoothie with banana and Bioteïne Jam 8 min · 450 kcal
Diner
Phase 4
Protein wrap-burrito with rice and beans 27 min · 540 kcal
Lunch
Phase 2
Protein wrap with chicken and smoky bbq 20 min · 400 kcal
Diner
Phase 4
Protein rice with beef and pak choi 26 min · 520 kcal
Lunch
Phase 2
Protein rice with tuna and vegetables 24 min · 420 kcal
Lunch
Phase 2
Protein penne pesto with rocket 22 min · 470 kcal

Get things done faster with ready-made solutions

No time to cook? Take a look at the protein-rich foods that are suitable for this phase.

View products