The Sundried Tomato & Chive Omelette is a light yet deeply satisfying dish that’s rich in protein and healthy fats, perfect for when you need nourishment without heaviness. Using simple, fresh ingredients like free-range eggs, smoked salmon, and sundried tomatoes, this meal supports energy, digestion, and brain health. When you include good fats and herbs like chives, you’re not just adding flavour, you’re also supporting anti-inflammatory pathways and giving your gut and brain the right kind of fuel.
Pair it with creamy avocado and peppery rocket for a quick, well-balanced meal that satisfies more than just your hunger.
Need to Know
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Servings: 2
- Dietary Info: High-protein, low-carb, gluten-free
Ingredients
- 2–3 large free-range eggs
- 75–100g smoked salmon
- 2 sundried tomatoes, chopped
- 1 tbsp chopped fresh chives
- Dash of plant milk or water
- Olive oil
- Salt & pepper to season
- 1 avocado, sliced
- Lemon wedges
- 2 handfuls rocket leaves
Step-by-Step Instructions
1. Whisk the Eggs
In a bowl, beat the eggs with a splash of water or plant milk. Season gently with salt and pepper, this helps enhance the natural flavour of the eggs without overpowering the toppings.
2. Start Cooking
Warm a little olive oil in a non-stick frying pan (around 20cm wide) on medium heat. Pour in the eggs and swirl them evenly across the base.
3. Add Your Extras
Sprinkle over the sundried tomatoes and chopped chives. Sundried tomatoes offer a sweet-savoury depth, while chives are gentle on digestion and naturally supportive to gut microbes.
4. Finish Gently
Lower the heat and allow the omelette to firm up for another 1–2 minutes. This gentle method prevents burning and preserves the omelette’s soft, creamy texture.
5. Fold & Serve
Fold the omelette in half, press lightly, and transfer to a plate.
6. Final Touches
Serve with sliced avocado (a great source of fibre and heart-healthy fats), rocket leaves, and a drizzle of lemon juice and olive oil. Lemon adds brightness and aids in bile flow, which supports digestion.
Why This Meal Supports Gut and Brain Health
Every bite of this omelette works double duty. The eggs and salmon provide essential fats and amino acids, which are key for neurotransmitter production—supporting mood, memory, and focus. The herbs and salad help gently stimulate digestion and introduce natural polyphenols, while avocado and olive oil support the gut lining and reduce inflammation.
When your meals work with your body rather than against it, digestion improves, energy lifts, and symptoms begin to shift. If you’re looking for personalised nutrition guidance, including strategies for gut health and brain function, I’d love to support you.
