Meals · High Protein
31g Protein Spanish Tortilla with Reduced Potato (478 Calories) (31g Protein)
This protein-focused Spanish tortilla delivers 31g protein and 478 calories per serving. Eight eggs dominate the ratio with just enough potato to maintain the classic texture, creating a balanced meal that honors the traditional technique while prioritizing protein.
Nutrition per serving
- Protein
- 31 g
- Calories
- 478
- Carbs
- 5 g
- Fat
- 36 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 8 large eggs — room temperature
- 6 oz potato waxy boiled — Yukon Gold or similar, sliced thin
- 2 tbsp olive oil
- 0.5 medium onion — thinly sliced
- 0.5 tsp salt
Steps
- Peel and slice potatoes into 1/8-inch rounds. Thinly slice the onion.
- Heat olive oil in an 8-inch nonstick skillet over medium heat. Add potatoes and onion, season with salt. Cook 12-15 minutes, stirring occasionally, until potatoes are tender but not browned.
- Beat eggs in a large bowl with a pinch of salt. Add the cooked potato-onion mixture to the eggs, pressing down to submerge. Let rest 10 minutes.
- Wipe the skillet clean, add a thin layer of oil, and heat over medium heat. Pour in the egg-potato mixture, spreading potatoes evenly.
- Cook for 8-10 minutes, shaking the pan occasionally. When edges are set and bottom is golden, the tortilla is ready to flip.
- Place a flat plate over the skillet. Flip in one motion so tortilla lands on the plate. Slide back into the pan to cook the other side for 3-4 minutes.
- Slide onto a serving plate. Let rest 5 minutes before slicing into wedges. Serve warm or at room temperature.
Why This Works
Traditional tortilla espanola uses roughly equal weights of egg and potato. Our version shifts the ratio toward eggs. 8 eggs (about 400g) to just 6 oz (170g) potato. This nearly doubles the protein density compared to classic preparations while maintaining the essential texture: a custardy interior with firm, golden exterior. At 6.4g protein per 100 calories, this modified tortilla delivers meaningful protein while staying true to Spanish technique.
The Flip Technique
The tortilla flip intimidates many cooks, but it's straightforward with the right setup. Use a plate slightly larger than your skillet. The tortilla should be set on the edges but still slightly jiggly in the center. Carryover cooking finishes it. One confident motion is key; hesitation causes half-flips that break the tortilla. If you're nervous, cook it entirely on one side, then finish under a broiler for 2 minutes.
The Resting Step
Letting the egg-potato mixture rest for 10 minutes before cooking is not optional. During this time, the eggs begin to penetrate the potato slices, and the starches release slightly, binding everything together. This creates the cohesive texture that allows the tortilla to hold its shape when sliced. Skipping this step produces a crumbly, loose tortilla.
Make It Your Own
Add 2 oz Manchego cheese crumbled into the egg mixture for an additional 7g protein and authentic Spanish flavor. Include thinly sliced roasted red peppers for color. Some Spanish regions add chorizo. A 1 oz portion adds 6g protein. Traditional preparation serves tortilla at room temperature as tapas; it travels well for picnics or packed lunches.
Sources Research-Backed
Frequently Asked Questions
Can I use russet potatoes?
Waxy potatoes (Yukon Gold, red potatoes) hold their shape better and don't fall apart. Russets are starchier and may become mushy during the initial cooking step. If using russets, slice thinner and cook more gently.
Why is my tortilla falling apart?
This usually means the resting step was skipped or shortened. The 10-minute rest allows eggs to bind with the potatoes. Also ensure you're not flipping too early. Edges should be fully set before attempting the flip.
How long does tortilla keep?
Covered at room temperature for up to 4 hours, or refrigerated for up to 3 days. Unlike most egg dishes, tortilla is traditionally served at room temperature and actually improves in flavor after resting.
