Spanish Tortilla (Potato Omelette)
Golden layers of tender potato and silky egg—this Spanish omelette comes together in one skillet and works warm for breakfast or at room temperature for meal prep. Adapted without onion for FODMAP-sensitive guts. At 2g fiber per serving, best suited for remission rather than active flares.
Spanish Tortilla (Potato Omelette)
Golden layers of tender potato and silky egg—this Spanish omelette comes together in one skillet and works warm for breakfast or at room temperature for meal prep. Adapted without onion for FODMAP-sensitive guts. At 2g fiber per serving, best suited for remission rather than active flares.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Heat the olive oil in a 10-inch non-stick skillet over medium heat until it shimmers.
Equipment: 10-inch non-stick skilletAdd the potato slices and cook, turning occasionally with a spatula, for 15-20 minutes until tender when pierced with a fork but not browned.
Tip: The potatoes should become tender and silky, not browned or crispyWhile the potatoes cook, beat the eggs with salt, pepper (if using), and garlic-infused oil in a large bowl until well combined.
Equipment: large bowl, whiskUsing a slotted spoon, transfer the cooked potatoes to a colander set over a bowl to drain. Reserve the drained oil.
Equipment: slotted spoon, colander, bowlTip: Save the drained oil—you'll use some of it laterGently fold the warm potatoes into the beaten eggs, being careful not to break them too much.
Let the mixture rest for 5 minutes so the potatoes can absorb some of the egg.
Tip: This rest period allows the potatoes to absorb egg, creating a cohesive tortillaHeat 2 tablespoons of the reserved oil in the same skillet over medium heat until it shimmers.
Pour the potato-egg mixture into the skillet and spread it evenly with a spatula.
Cook for 5-6 minutes without stirring, until the bottom is set and golden brown when you lift the edge with a spatula.
Tip: Lift the edge with a spatula to check—you want golden brown underneath before flippingPlace a large flat plate (larger than the skillet) over the top of the skillet.
Equipment: large flat plateIn one confident motion, flip the skillet upside down so the tortilla lands on the plate, cooked side up.
Tip: This is the signature move—commit fully. Hesitation makes it messy.Slide the tortilla back into the skillet, uncooked side down.
Cook for another 4-5 minutes, until the center is just set but still slightly creamy when you press gently with a spatula.
Tip: A little jiggle in the center is perfect—it continues cooking as it restsSlide the tortilla onto a serving plate.
Let rest for 5 minutes before slicing into wedges with a sharp knife.
Notes
Storage
Refrigerate in an airtight container for up to 3 days. Bring to room temperature before serving, or reheat gently in a 300°F (150°C) oven for 10 minutes. Tortilla española is traditionally served at room temperature, making it ideal for meal prep.
No onion adaptation
Traditional tortilla española includes onion, but onion is high in fructans (Monash). Garlic-infused oil provides savory depth without FODMAPs—fructans are water-soluble and don't transfer to oil.
Potato slicing
Aim for 1/8-inch thick slices so they cook evenly and become tender without browning. A mandoline makes this easier and faster—use the guard.
The flip
Use a plate larger than your skillet diameter. Move quickly and confidently—hesitation makes it messy. If you're nervous, you can also finish under a broiler instead of flipping.
SCD alternative
Potatoes are illegal on the Specific Carbohydrate Diet. Substitute with thinly sliced zucchini (salt and drain for 30 minutes first to remove moisture) for an SCD-legal version. The texture will differ but the technique works the same.
Serving temperature
Tortilla española is traditionally served at room temperature as tapas. It stays safe at room temperature for 3-4 hours (traditional Spanish style)—ideal for brunch gatherings.
Make-ahead
This keeps refrigerated for up to 3 days. Perfect for breakfast meal prep—slice a wedge each morning and enjoy cold or at room temperature.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
