Avocado, Rocket & Semi-dried Tomato Omelette

Prep Time 5.00
Cook Time 10.00
Ingredients 6
Difficulty easy
Servings 2

This dish seems almost too good for breakfast.

Avocado, Rocket & Semi-dried Tomato Omelette

Avocado, Rocket & Semi-dried Tomato Omelette


4 eggs
Olive oil spray
½ large firm ripe avocado, stone removed, diced, plus extra to serve
55g (¼ cup) semi dried tomatoes, sliced
20g baby rocket leaves, plus extra to serve
Multigrain toast, to serve


  1. Break 2 of the eggs into a small bowl, add 1 tablespoon cold water and whisk with a fork until combined.
  2. Heat a medium size non-stick frying pan over a medium heat, spray with olive oil spray. Add the egg mixture, as the eggs start to cook, use a wooden spoon to carefully drag the cooked egg to the centre, allowing the uncooked egg to flow to the edges.
  3. When the omelette is almost cooked, sprinkle half of the avocado, tomatoes and rocket over one half of the omelette and season with salt and pepper. Carefully fold other side of omelette over to enclose filling and slide out onto a clean board. Repeat with remaining eggs and filling to make a second omelette.
  4. Serve topped with remaining diced avocado, extra rocket leaves and a slice of multigrain toast.

Dietitian’s Note

Add a salad to the side to make it into a great evening meal.

Nutritional Information (per serve)

Energy (kJ) 1723kJ
Total Fat (g) 22.5
Saturated Fat (g) 5.0
Carbohydrates (g) 27
Dietary Fibre (g) 9
Sodium (mg) 337


Recipe and image kindly reproduced with permission from Australian Avocados www.avocado.org.au/recipes

Disclaimer: The above recipe meets Diabetes NSW nutrient criteria. However, the opinions expressed on avocados.org.au do not necessarily reflect the views of Diabetes NSW. 

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian for individualised advice.