3 variations to prepare French omelette roll

We are going to show you a series of simple ways to make a French omelette roll so that you can get the most out of the eggs and consume quality protein.

Last update: 02 March, 2022

The French omelette roll is a very popular alternative for dinner. It is prepared in a short time and there are many ingredients that can fulfill the function. In addition, it is a preparation that is considered healthy and that can be included in the context of a varied and balanced diet. The nutritional contribution is optimal and the organoleptic characteristics are excellent.

For these reasons, we will teach you several alternatives to prepare a French omelette roll. But first, remember the importance of planning a diet that is as varied as possible in order to avoid deficiencies in essential nutrients that can negatively affect your health.

Ingredients for the French omelette roll

This is the most basic option. It has spinach, cream cheese and smoked salmon. The ingredients you will need, in this case, for two people are the following:

  • 2 eggs.
  • 200 grams of egg whites.
  • 40 grams of grated cheese.
  • 70 grams of spinach.
  • 3 grams of turmeric or curry.
  • Black pepper to taste.
  • cheese spread
  • 100 grams of smoked salmon.

Keep in mind that this alternative is capable of providing a significant amount of fatty acids from the omega-3 series. These elements help maintain a balance at the inflammatory level within the body, as confirmed by research published in the journal International Immunology.

It is advisable to guarantee the consumption of oily fish at least once or twice a week. The French omelette roll could help meet these requirements, but it is advisable to reinforce the presence of this type of food in the diet to maintain good health over the years.

The French omelette can be prepared with endless ingredients.

Step by Step

  1. Preheat the oven to 200 degrees Celsius with heat on both sides.
  2. Meanwhile, prepare a tray suitable for said appliance with non-stick paper.
  3. In a bowl, mix the egg whites with the grated cheese and the spices.
  4. Finely chop the spinach and add it to the previous mixture.
  5. Place the dough on the tray, spreading it as best as possible so that it is very thin at the end.
  6. Bake for 8 to 10 minutes until the egg sets. It is important that it is not dry.
  7. Once you take it out of the oven, unmold it on a kitchen cloth. Carefully remove the release paper.
  8. Spread with the cream cheese, place the smoked salmon and roll up accurately, tightening well.
  9. To finish, cut with a very sharp knife and that’s it. However, it is recommended to let it cool for a few minutes before consuming.

French omelette roll with ham and cheese

This is another healthy alternative that you will fall in love with. In this case, the main ingredients are ham and cheese. both elements are capable of providing a significant amount of proteins of high biological value that are added to those of the egg. These nutrients are crucial to avoid problems related to lean mass, according to research published in NutritionResearch.


The ingredients you will need, in this case, are the following:

  • 3 eggs.
  • 2 slices of Serrano ham.
  • 2 slices of soft cheese.
  • Extra virgin olive oil.
  • Salt.

Step by Step

  1. Prepare a conventional French omelette in a pan greased with extra virgin olive oil. It should be thin and flexible. It is important that the eggs used are of quality and that they are beaten consistently.
  2. Once the tortilla is cooked on both sides, place on a plastic paper and arrange both the serrano ham and the soft cheese on top.
  3. Wrap carefully to form a roll. The preparation will be ready for consumption. It can be left to rest or consumed hot. There is even the option of presenting it together with a series of vegetables to provide more quality nutrients.
Preparing a French omelette is a good way to consume quality protein.

tortilla roll with meat

This is an excellent option for meat lovers, as it is capable of providing a very high amount of protein. For this reason, it could be a very suitable dish for athletes.

Athletes, due to muscle wasting, usually have higher daily needs to 1.4 grams of protein per kilo of weight. This is indicated by research published in the journal Journal of the International Society of Sports Nutrition.


The necessary ingredients for 2 people are:

  • 5 eggs.
  • 200 grams of mozzarella cheese.
  • 150 grams of minced meat.
  • 5 cherry tomatoes.
  • 3 sprigs of parsley.
  • 1 splash of extra virgin olive oil.
  • Salt and pepper

Step by Step

  1. Heat the olive oil in a skillet.
  2. After a minute, add the minced meat and fry with salt and pepper.
  3. A little later, add the parsley and mozzarella cheese.
  4. Once the meat is browned and well done inside, remove everything and set aside.
  5. At the same time, mix the eggs in a bowl with salt.
  6. In a medium-sized skillet, make the French tortillas. It is important that they are thin.
  7. When they are done on both sides, place them on a plate.
  8. Put some of the meat filling in the middle and roll them up. It only remains to cut the tomatoes to present and that’s it.

Easily prepare French omelette roll

As you have been able to verify, there are different alternatives to prepare French omelette roll, a dish that can provide a large quantity of proteins of high biological value, in addition to other essential micronutrients. It is an excellent option to consume at dinner, since in most cases it has a low carbohydrate content.

Finally, remember that when the goal is to improve your health, it is not only essential to take care of your diet, it will also be essential to promote other good habits, such as regular physical exercise. Above all, we must promote strength work, which will generate muscle hypertrophy. Lean tissue manages to act as an endocrine organ by maintaining homeostasis in the internal environment.

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