Mexican Potato Omelet

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Whip up this simple, tasty omelet on those nights when it seems the refrigerator is bare. Frozen hash browns are perfect for such occasions—just look for a brand with little or no fat. And while the cheese adds some fat, it also provides almost a third of your daily calcium needs.

Mexican Potato Omelet
Nutritionist Tested & Approved

Time: 25 minutes (15 minutes prep)

  • 2 teaspoons extra-virgin olive oil, divided

  • 1 cup frozen hash-brown potatoes, or diced cooked potatoes

  • 1 4-1/2-ounce can chopped mild green chiles

  • 4 large eggs

  • 1/2 teaspoon , Tabasco hot sauce, such as

  • 1/4 teaspoon salt, or to taste

  • Freshly ground pepper, to taste

  • 1/2 cup grated pepper Jack, or Cheddar cheese

  • 1/4 cup chopped scallions

  • 1/4 cup coarsely chopped fresh cilantro, or parsley

  1. Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium-high heat. Add potatoes and cook until golden brown, shaking the pan and tossing the potatoes from time to time, 3 to 5 minutes. Stir in chiles and transfer to a plate. Wipe out the pan.

  2. Blend eggs, hot sauce, salt and pepper with a fork in a medium bowl. Stir in cheese, scallions, cilantro (or parsley) and the potato mixture.

  3. Set a rack about 4 inches from the heat source; preheat the broiler.

  4. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.

Nutritional Facts

Dietary Fiber
Monounsaturated Fat
Saturated Fat
Vitamin C (52% daily value)
Calcium (30% dv)
Carbohydrate Servings
1/2 starch
1 vegetable
2 medium-fat protein
1 high-fat protein
2 1/2 fat

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breakfast eggs EatingWell Meal Plan omelet

20 replies

ConnieMarie 2015-04-19 05:54:06 -0500 Report

Hasn't anyone thought about subbing something for the potatoes like Quinoa instead of complaining about what the recipe includes? Seriously get an imagination and experiment instead of being negative.

Mom of my sugarbear
Mom of my sugarbear 2014-10-02 15:10:47 -0500 Report

Thank you Mays. The least of the starchy potatoes are the sweet potatoes. I boiled them to see their starch content and very little starch came to the top. It also did not have a high effect on my bg reading. Do research on the serving size allowed for diabetics. I did. So with that being said, I cannot wait to try this.

MaxieFo 2014-10-02 11:56:58 -0500 Report

This looks good. I will have to make it with a few adjustments for my cholesterol and sodium allowances.

tahoeTed 2013-03-12 21:18:59 -0500 Report

Too much sodium. Despite what others say this diabetic can't do potatoes either. Oh well

MAYS 2012-07-12 10:35:00 -0500 Report

Myth: If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta.

Fact: Starchy foods are part of a healthy meal plan. What is important is the portion size. Whole grain breads, cereals, pasta, rice and starchy vegetables like potatoes, yams, peas and corn can be included in your meals and snacks. The key is portions. For most people with diabetes, having 3-4 servings of carbohydrate-containing foods per meal is about right. Whole grain starchy foods are also a good source of fiber, which helps keep your gut healthy.

Thomas Shulin
Thomas Shulin 2012-07-12 10:07:36 -0500 Report

I'm going to be honest here, but a potato recipe is NOT a good idea for diabetics. I'm sorry but come on. Some alternatives would be steamed and mashed up cauliflower (you won't taste the cauliflower) Or for super cheap; a can of lima beans (rinse the sodium loaded liquid out) and mash those up. There are so many low-carb solutions, and potatoes are not one.

shnell25 2012-02-21 09:19:47 -0600 Report

I am looking forward to making this dish. I try to watch the amount of potatoes I eat within a week. I'm adding this to my list of meals that I'm preparing for dinner next week.

I'm going to use just egg whites for my dish, because I'm trying to limit the amount of the egg yolk I use.

Lynetter 2011-10-13 13:20:25 -0500 Report

Quiche, good idea Richinhealth , you could add egg whites and it would be even better, I'm going to try that. I'll let you all know how it turns out.

MEMOMCH 2011-10-12 15:23:39 -0500 Report

Sounds wonderful!!! I don't have any trouble w/ potatoes, in fact
I eat a baked potato at least 1 night a week & get a very low sugar reading the next morning.

ESTHERK 2011-10-12 13:49:23 -0500 Report

I was told by my Doctor not to eat potatoes, unless they are sweet potatoes. I am seeing a lot of recipes containing potatoes!!!