Recipe description
July 13, 2026
Tortilla Española with less oil
A lighter tortilla española with less oil for gentler digestion.
Easy Recipe
Kid Friendly
Family Friendly
65%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Lower oil approach reduces added fat while maintaining flavor and satisfaction.
- Simple, gut-friendly combination of potatoes, eggs, and onion provides protein and modest fiber.
- Quick weeknight option with few ingredients that can be paired with vegetables or yogurt for diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Potato
2
piece
Egg
4
piece
Onion
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Peel and thinly slice the potatoes. Finely chop the onion.
2
Heat 1 tablespoon of olive oil in a non-stick frying pan over medium heat. Add the potatoes and onion, and cook gently for 15-20 minutes until softened but not browned, stirring occasionally.
3
In a bowl, whisk the eggs with salt and black pepper. Add the cooked potatoes and onion to the egg mixture and mix well.
4
Heat the remaining tablespoon of olive oil in the same pan over medium heat. Pour in the egg and potato mixture, spreading it evenly.
5
Cook for 5-7 minutes until the bottom is golden brown. Carefully flip the tortilla using a plate and cook for another 5 minutes on the other side.
6
Slide the tortilla onto a plate and let it rest for 5 minutes before slicing and serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
14 g
Protein
35 g
Carbohydrates
2 g
Fiber
2 g
Sugar
24 g
Fat
12 g
Saturated fat
1.3 g
Salt
FAQ
Is this tortilla gluten-free?
Yes. It’s made from potatoes, eggs, onion, olive oil, salt and pepper—naturally gluten-free unless there is cross-contamination.
Is this vegan?
Not vegan as written because it uses eggs. You could make a vegan version using chickpea flour or tofu, but not with this recipe as-is.
How many calories and protein does a serving have?
Approximately 410 kcal per serving (based on 2 servings). Protein about 14–15 g per serving; fat about 13–14 g; carbs around 30 g. Counts vary with ingredient sizes.
Can I make it with less oil?
Yes. You can reduce to 1 tablespoon total by cooking the potatoes in one tablespoon of oil and using a nonstick pan; just ensure the mixture doesn’t stick.
Can I add vegetables?
Yes. Sauté peppers, spinach, mushrooms, or zucchini with the potatoes for extra fiber and flavor; adjust salt as needed.
How should I store leftovers?
Refrigerate within 2 hours in an airtight container; it will keep 2–3 days. Reheat gently in a skillet or microwave.
How do I flip the tortilla without breaking it?
Let the edges set, loosen them, then flip using a plate or lid and slide back into the pan to finish cooking. If unsure, finish under a brief grill.
Is onion essential?
Onion adds sweetness and flavor; you can omit it or substitute with leek or scallions for a milder taste.
What should I serve it with?
Pair with fiber-rich vegetables (like greens or a salad) and yogurt or plant-based yogurt to support gut health; or simply a green salad.
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