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Potatoes often get a bad rap — especially in light of a recent study attributing potatoes to weight gain. But I can’t help but protest that the study’s primary culprits were potato chips and French fries — not a Spanish potato and onion tortilla. Granted, upon first glance, half a dozen eggs, potatoes, and a cup of olive oil isn’t exactly a recipe for weight loss or health, but a few modifications (see below), may very well turn this recipe into a standby for a healthier on-the-go breakfast, lunch, or snack — as it is mine.

Potato and Onion Tortilla


1 ¼ cups olive oil

6 large potatoes, peeled and sliced

2 Spanish (sweet) onions, sliced

6 large eggs

salt and ground black pepper


  1. Heat the oil in a large nonstick frying pan. Stir in the potato, onion, and a little salt. Cover and cook gently for 20 minutes until soft.
  2. Whisk the eggs in a large bowl. Remove the onion and potato from the pan with a slotted spoon and add to the eggs. Season with salt and pepper to taste. Pour off some of the oil, leaving about 4 tbsp in the pan. Reserve the leftover oil for other cooking. Heat the pan again.
  3. When the oil is very hot, pour in the egg mixture. Cook for 2-3 minutes. Cover the pan with a plate and invert the omelet on to it. Slide it back in the pan and cook for a further 5 minutes, until golden brown and moist in the middle. Serve in wedges.
Healthy Tips & Suggestions
  1. Use less olive oil.

    I start with about 2 tbsp. of olive oil, add potatoes & onions, drizzle a few more tablespoons of olive oil over the potatoes & onions, and cover with a lid. Add more olive oil only as needed.

  2. Be creative with additions.

    Add vegetables to use fewer potatoes. Cook the potatoes and the onions for about ten minutes, then add in your fresh vegetable(s) of choice. My personal favorite is spinach and mushrooms.

    Try: spinach, mushrooms, bell peppers, peas, carrots, zucchini, asparagus, kale, etc.

    Add spices to use less salt.

    Try: Italian seasoning, garlic powder, basil, oregano, curry, cayenne pepper, etc.

  3. Use egg whites instead of whole eggs — or use half whole eggs and half egg whites.
  4. Delicious warm or cold.

    Pair a slice with fresh fruit for breakfast, a green salad for lunch, or serve with tomatoes for snack.