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Spanish Omelet

Recipe Summary

Preparation time: 20 minutes

Number of servings: 4


    • 2 baked potatoes, diced
    • 2 cups fat-free egg substitute
    • 1 large tomato, seeded and diced
    • 2 Tbsp minced fresh parsley
    • 2 cloves garlic, minced
    • 1 tsp olive oil
    • 1 large onion, minced
    • 2 tsp trans fat-free margarine


In a large non-stick frying pan over medium heat, cook the potatoes, onions, tomatoes, parsley, and garlic in the oil until most of liquid has evaporated from the tomatoes. Transfer to a large bowl, and stir in eggs.

Wipe out the frying pan; then place it over medium-high heat and let stand for about 2 minutes. Add 1 tsp margarine and swirl the pan to distribute. Add half of the egg mixture; lift and rotate pan so the eggs are evenly distributed.

As the eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn the heat to low, cover the pan and cook until the top is set. Invert onto a serving plate. Cut into wedges.

Repeat with the remaining 1 tsp margarine and egg mixture.

Nutrition Facts
 Spanish Omelet
Serving Size 1/4 of recipe
Amount Per Serving 
Calories 210 Calories from Fat 30
% Daily Value (DV)* 
Total Fat 4g 5%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 280mg 12%
Total Carbohydrates 29g 10%
Dietary Fiber 3g 12%
Sugars 6g
Protein 15g  
Vitamin A 20%
Vitamin C 40%
Calcium 6%
Iron 20%
* Percent Daily Values are based on a 2,000-calorie diet.
Diabetic Exchange**
Carbohydrates 1
Meat 2
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Reproduced from Centers for Disease Control and Prevention. Used with permission.
This recipe is provided as a service of makes no representations, nor assumes any responsibility, concerning same.

Recipes that are "low fat," "low calorie," low cholesterol," and/or "low sodium" conform to the relevant criteria from the National Heart, Lung, and Blood Institute.