Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"An Egg to day is better than a Hen to-morrow." -Benjamin Franklin

The refrigerator light goes on...

I love making egg dishes like frittatas and tortillas. ("Tortilla" is the Spanish word for "little cake" and in Spain tortillas are baked egg dishes like this one.) They are so quick and easy and make for a perfect quick evening dish. Fill them with veggies and you have a complete meal in a single pan.


Mediterranean Tortilla

Servings: 2 | Serving size: 1/2 pie (as a dinner meal)

Cooking Time: 45 Minutes

This recipe can be multiplied by 2 and keeps well for about 24 - 48 hours in the refrigerator. Makes great leftovers both cold and reheated. This recipe can be multiplied by two but will require a larger skillet.

healthy Mediterranean Tortilla recipe from Dr. Gourmet


  • 2 tsp olive oil (divided)
  • 8 ounces red potatoes (halved)
  • 1 small red bell pepper
  • 2 cloves garlic (minced)
  • 1 small onion (diced)
  • 3 large eggs
  • 2 large egg whites
  • 1/8 tsp salt
  • 1 Tbsp capers
  • 1 Tbsp fresh oregano (minced)
  • 1/8 tsp red pepper flakes
  • fresh ground black pepper (to taste)
  • 1 small tomato (thinly sliced into rounds)
  • 1/2 ounce Parmigiano-Reggiano (grated)

Preheat the oven to 325°F.

Place 1 teaspoon of the olive oil in a medium skillet. Add the potatoes and place the pan in the oven.

Place the red pepper in the oven directly on the rack (not in the pan).

Roast the potatoes, tossing occasionally, for about 30 minutes.

Roast the red bell pepper for about 30 minutes, turning at least twice.

Remove the now-blackened pepper from the oven and place in a small paper bag to cool. Remove the potatoes from the oven and place on a plate. Set aside.

When the pepper is cool peel the skin off and seed it, then cut into strips.

In a bowl, gently whisk together the egg whites, egg yolks, salt, capers, oregano, red pepper flakes and fresh ground pepper. Fold together gently until well blended.

Heat the remaining 1 teaspoon olive oil (in the same skillet in which you roasted the potatoes) over medium-high heat and add the garlic. Cook for about one minute. Add the onions and cook for about 4 minutes, stirring frequently, until the onions are translucent but not browned.

Add the potatoes and peppers. Toss.

Remove the pan from the heat and pour the egg mixture over the garlic, onions, potatoes and peppers.

Layer the sliced tomato over the top of the eggs in a circular pattern (as if it were a pizza).

Place the pan in the oven and bake for about 20 minutes.

Remove and sprinkle the cheese over the top of the tomatoes. Place the pan back in the oven for about 2 minutes.

Remove and let cool for one minute, then serve.

Nutrition Facts

Serving size: 1/2 pie

Servings: 2

Amount Per Serving

Calories 336 Calories from Fat 130
% Daily Value
Total Fat 14g 22%
    Saturated Fat 4g 16%
    Monounsaturated Fat 7g
    Trans Fat 0g
Cholesterol 322mg 109%
Sodium 477mg 20%
Total Carbohydrates 33g 13%
    Dietary Fiber 4g 21%
    Sugars 9g
Protein 21g
Vitamin A 54% Vitamin C 170%
Calcium 19% Iron 16%
Vitamin K 14 mcg Potassium 1020 mg
Magnesium 61 mg