How many calories are in Spanish Omelet?

One serving has 289 kcal. The recipe makes 5 servings (1/5 of omelet (298g) each).

How much protein is in Spanish Omelet?

17 g of protein per serving, with 35 g of carbohydrates and 10 g of fat.

What do I need to make Spanish Omelet?

11 ingredients: 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) and 5 mushrooms (medium, sliced) ….

Spanish Omelet

Name: Spanish Omelet
Yield: 5 servings
Ingredients: 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

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

289kcal per serving

17 gprotein

35 gcarbohydrates

10 gfat

5servings (1/5 of omelet (298g))

Ingredients

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

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	289 kcal
Total fat	10 g	13%
Saturated fat	3 g	15%
Cholesterol	121 mg	40%
Sodium	238 mg	10%
Total carbohydrates	35 g	13%
Dietary fiber	5 g	18%
Total sugars	4 g
Added sugars	0 g	0%
Protein	17 g	34%
Vitamin D	1 µg	5%
Calcium	188 mg	14%
Iron	2 mg	11%
Potassium	1,052 mg	22%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Vegetables: 2 cups

Directions

Wash hands with soap and water.
Preheat oven to 375 °F.
Cook potatoes in boiling water until tender.
In a nonstick pan, add oil or vegetable spray and warm at medium heat.
Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
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.
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 to 30 minutes.

Notes

Learn more about: Potatoes Onions Zucchini Bell Peppers Mushrooms

Source

Control Your Diabetes for Life: Recipes and Meal Planner Guide US Department of Health and Human Services Centers for Disease Control and Prevention (CDC) National Diabetes Education Program

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/spanish-omelet, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.