Dairy-Free Spanish Omelet

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Prep: 5 mins
Cook: 10 mins
Total: 15 mins
Serving: 1 serving
Nutrition Facts (per serving)
587 Calories
42g Fat
30g Carbs
23g Protein
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Nutrition Facts
Servings: 1
Amount per serving
Calories 587
% Daily Value*
Total Fat 42g 54%
Saturated Fat 9g 43%
Cholesterol 558mg 186%
Sodium 610mg 27%
Total Carbohydrate 30g 11%
Dietary Fiber 4g 14%
Total Sugars 7g
Protein 23g
Vitamin C 37mg 183%
Calcium 160mg 12%
Iron 4mg 24%
Potassium 932mg 20%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This dish is so simple, yet it's packed full of flavor and good things like peppers, potatoes, onions, salsa, and protein-rich eggs. That's right, despite a common misconception, eggs are not dairy and are perfectly suitable for people with allergies to dairy but not eggs. This recipe is for one large omelet, but it's easy to double, triple or quadruple! And it's versatile in that you can serve it with a variety of toppings--like guacamole or dairy-free sour cream--and you can also opt to add in other vegetables and herbs that you have on hand or are craving.

I prefer preparing my omelets as directed in the recipe--by folding the omelet half-way through and allowing the middle to cook inside the omelet--instead of cooking each side by flipping the entire omelet. The result is fluffier and more fun to eat!


  • 2 tablespoons olive oil, or dairy-free soy margarine

  • 1/2 cup peeled and thinly chopped potatoes

  • 1/4 cup chopped green pepper

  • 1/4 cup chopped onion

  • 3 large eggs

  • 2 tablespoons soy milk, coconut milk or another dairy-free milk alternative

  • 2 tablespoons salsa, hot or mild, plus more for serving

  • 1 pinch salt, to taste

  • 1 pinch freshly ground pepper, to taste

Steps to Make It

  1. In a large frying pan, heat the olive oil or dairy-free soy margarine, adding the potatoes once hot. Cook until the potatoes are crisp and golden brown, then add the green pepper and onions to the pan. Cook until the onions are soft and fragrant, about 3-4 minutes more. Remove the pan from heat and set aside.

  2. In a small mixing bowl, whisk together the eggs and soy milk for 1-2 minutes or until well-beaten. Return the pan to the stove over medium heat.

  3. Add the eggs over the potatoes and vegetables and cook until the underside begins to brown and the surface begins to solidify. Spoon several tablespoons of salsa on top of the eggs.

  4. Once the omelet has set, loosen the edges from the pan with a rubber spatula and very carefully fold over one side of the omelet onto the other to form a crescent shape, pressing the edges slightly to seal.​ Cook for a minute more, then flip the folded omelet over and cook the other side for one minute more. Transfer the omelet to a serving plate and serve immediately with salt, pepper, and salsa to taste.

*This recipe as written is suitable for dairy-free diets, but as with any recipe intended for persons with dietary restrictions or allergies, make sure to read the ingredients labels on all ingredients to make sure that there are no hidden dairy-derived ingredients or other allergens that apply to you.