Filipino · breakfast, lunch
Tortang Giniling (High-Protein Filipino Pork Omelette)
Video by Panlasang Pinoy on YouTube · Open on YouTube
- Keto (9.8 g net carbs a serve)
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Egg. Check labels on stock, sauces and spice mixes.
Pork mince, eggs and vegetables give about 34 g protein for 10 g net carbs a serve, with no flour, and it is rich in selenium, vitamin C and vitamin B12.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 11
Method
Tap a time to watch that step in the video.
- Heat most of the oil in a pan and sauté the onion for about 30 seconds. 1:45
- Add the garlic for about 20 seconds, then the tomatoes, and sauté until the onion and tomatoes are completely soft. 2:31
- Add the ground pork over high heat, breaking it apart as it browns so it doesn't clump; once browned, lower to medium and cook through. 3:26
- Add the bell peppers and cook 2 minutes, then the frozen peas and cook 5 minutes more. 4:53
- Season with the salt and pepper (or fish sauce), cook 2–3 minutes, then take off the heat and let the mixture cool so it won't cook the eggs. 6:08
- Crack the eggs into a large bowl, beat well and mix in the cooled pork until evenly combined. 6:55
- Heat a little oil (or spray) in a pan over medium heat. Ladle in small scoops, letting excess egg drip off first, and push any spreading egg back towards the filling. Cook 1–1½ minutes. 7:55
- Flip when the omelette slides freely and cook the other side 1–1½ minutes. Repeat in batches with the rest of the mixture. 9:32
Tip. Serves 4 (our estimate) as several small omelettes each. In the Philippines it's eaten with rice and banana ketchup; for a low-carb breakfast, have it with a salad or sliced tomato. Beef, chicken or turkey mince works too.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 8%
- Protein 27%
- Fat 65%
Fits keto: 9.8 g net carbs a serve, with 65% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High98%
54 µg a serve, mostly from ground pork (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High75%
67 mg a serve, mostly from red bell pepper (47%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High66%
1 g a serve, mostly from vegetable oil (88%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High54%
1.3 µg a serve, mostly from eggs (64%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High42%
0.7 mg a serve, mostly from ground pork (46%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High37%
4.1 mg a serve, mostly from ground pork (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High24%
3.6 mg a serve, mostly from vegetable oil (50%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High21%
190 µg a serve, mostly from eggs (59%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High20%
80 µg a serve, mostly from eggs (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K Source17%
20 µg a serve, mostly from vegetable oil (35%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium Source16%
760 mg a serve, mostly from ground pork (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source15%
2.8 mg a serve, mostly from ground pork (40%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source12%
52 mg a serve, mostly from ground pork (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin D Source10%
2.1 µg a serve, mostly from eggs (80%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Show the other 1
Calcium7%
87 mg a serve, mostly from eggs (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Beef Salpicao (Filipino Garlic Butter Beef)Filipino · 389 kcal · 23 g protein
Chicken Tinola (Filipino Ginger Chicken Soup)Filipino · 325 kcal · 27 g protein
Ginisang Ampalaya (Bitter Melon with Egg and Sardines)Filipino · 355 kcal · 27 g protein
Filipino Chicken AdoboFilipino · 376 kcal · 32 g protein
Filipino-Style Chicken Curry with Coconut MilkFilipino · 457 kcal · 32 g protein
Cheesy Paneer Bhurji (Spiced Scrambled Paneer)Indian · 406 kcal · 20 g protein
Recipe and video by Panlasang Pinoy; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.