Is it possible to improve the most iconic recipe in our cuisine? This version proves that it is. By adding avocado to the traditional Spanish omelet, we achieve amazing creaminess and an extra boost of monounsaturated fats (oleic acid) that directly benefit your heart. It is a modern combination that surprises with its melting texture. When seasoned with Bonsalt, we enhance the flavor of this dynamic duo without adding sodium, making it an ideal option for those looking to take care of their blood pressure without giving up the pleasure of a good omelet.
Estimated time: 35 minutes
Difficulty: ⭐⭐
Servings: 3-4 people
Ingredients
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3 medium potatoes
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1 ripe but firm avocado
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5 large eggs (preferably free-range)
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1 white or red onion
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Extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt
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A pinch of black pepper and, optionally, a few drops of lemon
Nutritional Analysis and Total Macros
Adding avocado increases the nutritional density and adds high-quality fats. Here is the breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 12.8g | High quality (Eggs) |
| Healthy Fats | 18.5g | Oleic acid (Avocado and EVOO) | |
| Carbohydrates | 22.0g | Energy from potatoes | |
| Key Minerals | Potassium (Bonsalt) | 580mg | Heart and muscle health |
| Sodium (Bonsalt 0%) | 0.0mg* | Blood pressure control (*from seasoning) | |
| Vitamins and Other | Vitamin E and Fiber | High | Antioxidant and digestive health |
| Total Calories | 315 kcal | Complete and very filling dish |
Professional Step-by-Step Preparation
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Base preparation: Peel the potatoes and cut them into thin slices. Slice the onion into strips.
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Traditional confit cooking: In a pan with EVOO, cook the potatoes and onion over medium-low heat until tender (confit), not overly fried. Drain off the excess oil very well.
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Avocado preparation: Peel the avocado and cut it into thin slices or small cubes. Drizzle with a few drops of lemon to prevent oxidation and keep its vibrant green color.
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Mixing technique: In a large bowl, beat the eggs with the pepper and the teaspoon of Bonsalt . Add the drained potatoes and onion.
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Adding the avocado: Add the avocado to the mixture very gently, stirring carefully so the pieces do not break down completely but remain integrated.
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Setting the omelet: Heat a nonstick pan with a drizzle of oil. Pour in the mixture and cook over medium heat. When the edges look set, flip it with a plate and cook for 1-2 more minutes on the other side so it stays juicy.
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Serving: Let it rest for a couple of minutes before slicing. The residual heat will give the avocado a nearly buttery texture.
Nutritionist Tips
Avocado is one of the best sources of potassium, even higher than bananas. By combining it with Bonsalt , we create a dish with an excellent potassium-to-sodium ratio for helping control hypertension. The fat in avocado also helps the fat-soluble nutrients in eggs absorb better. If you're looking for a lighter version, you can steam or microwave the potatoes before mixing them with the egg and avocado.
It's the perfect recipe for freshening up your dinners in a healthy and delicious way with your friends or family!
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