Cooking at Home - Spanish Omelet

Cooking - Home Food Fish Vegetable Fruit Meat - iStock - TanyaLovus
Published Saturday, September 29, 2018

Makes:   5 servings 

This recipe can be enjoyed for any meal of the day.  Spice it up with your favorite hot sauce. 


  • 5 potatoes (small, peeled and sliced)
  • 1 tablespoon olive oil (or vegetable cooking spray)
  • 1/2 onion (medium, minced)
  • 1 zucchini (medium, sliced)
  • 1 1/2 cups green/red peppers (sliced thin)
  • 5 mushrooms (medium, sliced)
  • 3 eggs (whole, beaten)
  • 5 egg whites (beaten)
  •   Pepper and garlic salt with herbs (to taste)
  • 3 ounces part skim mozzarella cheese (shredded)
  • 1 tablespoon Parmesan cheese


  1. Preheat oven to 375degF.
  2. Cook potatoes in boiling water until tender.
  3. In a nonstick pan, add oil or vegetable spray and warm at medium heat.
  4. Add the onion and saute until brown. Add vegetables and saute until tender but not brown.
  5. In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg cheese mixture into the cooked vegetables.
  6. Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.

Source: National Diabetes Education Program, National Institutes of Health, Centers for Disease Control and Prevention., Control Your Diabetes. For Life. Recipes and Meal Planner Guide

Nutrition Information

Nutrients Amount

Calories 289 

Total Fat 10 g

Saturated Fat 3 g

Cholesterol 121 mg

Sodium 238 mg

Total Carbohydrate 35 g

Dietary Fiber 5 g

Total Sugars 4 g

Added Sugars included 0 g

Protein 17 g

Vitamin D 1 mcg

Calcium 188 mg

Iron 2 mg

Potassium 1052 mg may earn an affiliate commission if you purchase products or services through links in an article. Prices, when displayed, are accurate at the time of publication but may change over time. Commissions do not influence editorial independence.

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