Best tortilla de patatas/potato omelette from my Spanish friend

Spanish "tortilla de patatas" is omelette with potatoes and onions to you and me! Very easy lunch idea with only 3 ingredients. I have yet to find someone who doesn't like it!

This tortilla dish is special to me. I have been living in Spain for many years and never knew how to make tortilla! My friend taught me the other day and I thought I should share it with you as it is easy to make and really delicious for a snack, when away from home or just for lunch or dinner!🤩 


  • 150g onions
  • 750g potatoes
  • 6 eggs
  • 3/4 tsp salt
  • Pepper to taste
  • 1/2 cup or 65g grapeseed oil


  • Chop the onions thinly lengthways 
  • Set aside
  • Peel the potatoes and set in a bowl with water whilst you prepare the others
  • Slice the potatoes thinly and set aside in the bowl
  • In a saucepan, add the vegetable oil
  • Cook the onions first
  • When translucent, add the potatoes
  • Cook until done 
  • Set aside and let it cool down 
  • Break 6 eggs
  • Add salt and pepper
  • Transfer the potatoes/onions in the egg bowl, mix
  • Leave the oil in the saucepan and heat up the oil
  • When the oil is very hot, add the tortilla
  • When the sides are white and cooked, place a plate on top of the saucepan
  • Turn it
  • Empty the tortilla again in the saucepan
  • Cook for a few minutes
  • Done!

Diabetes & Carb content:

👉 CARBOHYDRATE CONTENT: the tortilla contains 155g carbs

This tortilla de patata serves 4-8 people

  • 150g onions equals to 5g carbs
  • 750g potatoes equals to 150g carbs (Every 50g of potato s equals to 10g carbs)


👉 For INFORMATION: depending on the size of the eggs, you have to be aware that 2 eggs will increase your blood sugar around 10g carbs because of the fat-protein index. Your blood sugar will not go up if you don’t have more than 1/4 of the whole tortilla.

👉 Meal for one person for lunch away from home. I would use in my LUNCH BOX:

– 1/4 slice of tortilla (38g carbs) ➡️ 155 divided by the number of slices (here 4): 155/4=38

– 1 Protein type yogurt like OIKOS blueberries (5g carbs) or a normal fruit yogurt (15g carbs)

– 100g of fruit like kiwi, pear, apple (10g carbs)

The total for this meal would be either 53g carbs with the Oikos OR 63g carbs with the fruit yogurt.

👉 Have a look at other European recipes


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