This Spanish omelette with cauliflower instead of potato is a delicious low-carb spin on the traditional Spanish recipe. It’s a wonderful budget-friendly recipe that only uses 5 ingredients and makes leftovers that taste even better the next day!
Easy keto breakfast recipes like this one are sure to make your diet a success.
Keto Tortilla Española Recipe
During college, I studied abroad in Córdoba, located in the Andalucía region of southern Spain. My school arranged boarding with an older woman nearby who gave me a crash course in Spanish cooking.
We usually ate the “tortilla española” at room temperature with a slice of bread for lunch. It’s a plain dish but absolutely delicious in its simplicity.
The real Spanish omelette contains potatoes, but that’s not allowed for us on a keto diet!
No problem, though, because we can use cauliflower instead. I promise, cauliflower is a flawless substitution – you won’t miss the carbs.
Turnips, parsnips, and radish could also work, but I use cauliflower for just about all the low-carb swaps I can.
Take a look at these other ideas, and you’ll see how versatile it is.
How do you Make a Spanish Omelette?
Gather 4 ingredients, plus salt, and you’re halfway to making a Spanish tortilla in 20 minutes or less!
If you need a basic tutorial, review How to Make a Keto Omelette. Then dive into this recipe with confidence.
Cauliflower – Cut the head into florets. You want small bite-sized pieces to best replicate the size of diced potato. You can also substitute with radish slices (sauté them first before adding to the egg mixture) which closely resembles sliced potatoes.
Olive oil – For the most authentic result, you have to use olive oil! It’s a beautiful flavor and such a traditional ingredient in Spanish cuisine. However, a suitable alternative cooking fat like butter, ghee, or coconut oil will work just as well if you do not have olive oil on hand.
Onion – White or yellow onions are best for their mellow sweetness, but red ones won’t ruin the dish either. Slice thinly!
Eggs – Opt for free-range, pastured eggs or raise them yourself!
Salt – A pinch to enhance the flavor. I typically choose one of these different types of gourmet salt.
First, steam the cauliflower in a small saucepan for 5-7 minutes until tender. Remove from heat and set aside.
Then, add 2 tablespoons of olive oil to a 10-inch frying pan and warm up over medium heat.
Next, sauté onions for 3 minutes in oil until translucent. Add the cauliflower and continue cooking for another 2 minutes.
Whisk eggs and salt in a bowl while the onions cook. Then, mix onions and cauliflower with the eggs.
Now, add the remaining oil to the pan. Pour egg mixture in and cook for 5-7 minutes over medium heat. Continue until the edges are set and the center appears firm.
The secret of this recipe is finding a balance between your heat, the thickness of the pan, and the density of the eggs. Monitor it so you don’t overheat, thus burning the bottom of the eggs before the top cooks through enough to flip it over.
Once eggs are firm, place a large plate over the opening of the pan. Hold it securely and flip the tortilla onto the plate.
The balancing act continues as you place the pan back on the stove and gently slide the omelette back into the pan.
Phew, the hard part is over! Continue cooking the second side for 2 minutes, until golden brown.
Finally, remove from the heat, cut into wedges and serve hot or cool to room temperature.
Serve the Spanish omelette standing alone or with a fresh garden salad. It’s also nice on a piece of keto bread.
Save your leftovers because cold portions are even better the next day. Pack it up for an easy prep lunch!
This low-carb version only has 4 grams of carbohydrate! There are only 3 grams net carb! Compare that to a typical recipe with potatoes and you’ll see a big difference!
Even though potatoes are not native to Spain, the “tortilla de patatas” is a traditional Spanish dish. It’s celebrated across the country and beloved by all in many cafes and tapas bars.
More Low-Carb Omelette Ideas
- Three Cheese Omelette
- Mexican Omelette
- Carnivore Omelette (Cheeseburger flavored)
- Greek Omelette
- Healthy Sweet Omelette
- Low-Carb Baked Omelette
Spanish Omelette with Cauliflower
- 10-inch frying pan
- Steam the cauliflower in a small saucepot for 5-7 minutes until tender.
- Add 2 tbsp olive oil to a frying pan and warm up over medium heat.
- Saute onions for 3 minutes, until translucent. Add cauliflower, continue cooking for another 2 minutes.
- Whisk eggs and salt in a bowl. Mix in onions and cauliflower.
- Add the remaining oil to the pan. Pour egg mixture and cook for 5-7 minutes over medium heat, until edges set and center appears firm. Place a large plate over the opening of the pan. Hold securely and flip the tortilla onto the plate. Place the pan back on the stove and gently slide the omelette back on the pan. Continue cooking the second side for 2 minutes, until golden brown.
- Remove from heat, cut into wedges and serve hot. Leftovers are best cold.
Nutrition & Macros
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Take a look at Low-Carb 30 Minute Meals for more family-friendly inspiration
Meet Jessica Haggard
Jessica Haggard is the creator of Primal Edge Health, where she shares simple, nourishing low-carb, keto and carnivore diet recipes. With a focus on from scratch, homemade cooking, animal-based nutrition, and easy DIY beauty and personal care recipes, there’s always something new going on in her kitchen! Jessica will teach you exactly how to thrive with all the best ingredients and enjoy the journey along the way.