High Protein Egg Breakfast: Spanish Tortilla with Potatoes and Onion Recipe

The Spanish tortilla is basically the world's most perfect egg dish. Thick, golden, loaded with potatoes and onions — eat it warm or pack it cold for later.

Cook 45 min Difficulty NORMAL 295 kcal
#vegetarian #mediterranean #high protein #diabetic friendly
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Ingredients
Main ingredients
  • large eggs 8 pieces
  • russet potatoes 1.5 lbs
  • yellow onion 1 large
  • olive oil 0.5 cup
Seasonings/Sauce
  • kosher salt 1.5 tsp
  • black pepper 0.5 tsp
Nutrition summary
Carbohydrates 23 g 31%
Protein 18 g 24%
Fat 15 g 45%
Serving size 160g
Cooking steps
  1. 1

    Peel and slice the potatoes into 1/8-inch thick rounds; pat dry to remove excess moisture for crispier results.

  2. 2

    Heat the olive oil in a 10-inch nonstick skillet over medium-low. Add potatoes and onions with 1/2 tsp salt. Gently stir, cover partly, and cook 14–16 minutes, stirring occasionally to prevent browning.

  3. 3

    While the vegetables cook, whisk eggs thoroughly in a large bowl with remaining salt and pepper until completely homogenous.

  4. 4

    Drain potatoes and onions in a colander, reserving 2 tbsp oil. Let cool slightly, then gently fold into eggs to avoid scrambling them.

  5. 5

    Heat reserved oil in the skillet over medium. Pour the egg-potato mixture in, spread evenly, and reduce heat to low. Cook, running a spatula around the edges, for 7–8 minutes, or until almost set but still slightly runny in the center.

  6. 6

    Flip: Invert onto a large plate, then slide back into the skillet to cook the other side for 4–5 minutes more, until set and light golden. Rest 5 minutes before slicing.

Personalized Q&A
Q. What's the key ingredient in this recipe?
Eggs are unquestionably the star of the Spanish tortilla. They provide body, structure, and a high-protein base for the potatoes and onions, creating the classic custardy and hearty texture that defines this dish.
Q. How can I avoid undercooking or overcooking the tortilla?
Keep the skillet on medium-low to low heat, which ensures the eggs set gently and the potatoes become tender without browning too quickly. It's best to remove the tortilla from heat when the center is still ever-so-slightly runny; residual heat will finish the cooking, preventing dryness.
Q. What makes the texture of a Spanish tortilla unique compared to other omelets?
Unlike thin French omelets, the Spanish tortilla is thick, creamy, and sliceable. The slow cooking method and the starchy potatoes mixed with eggs result in a moist, cohesive texture that's neither rubbery nor dry.
Q. How many calories and how much protein are in each serving?
Each serving contains about 295 kcal and 18g of protein, making it a satisfying, high-protein breakfast option.
Q. Which search tags does this recipe qualify for based on its ingredients and nutrition?
With no meat and a high-protein, moderate-carb, plant-based ingredient profile, this recipe qualifies as vegetarian, mediterranean, high protein, and diabetic friendly.
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