High-Protein Breakfast Sets You Up For The Day
Looking for a protein-packed breakfast that’s both satisfying and gut-friendly? This Spanish Breakfast Tortilla is more than just a pretty skillet dish—it’s a complete meal designed to nourish your microbiome, support blood sugar balance, and energize your morning naturally.
Rich in eggs, fresh vegetables, and prebiotic fibre from potatoes and spinach, this anti-inflammatory breakfast fits perfectly into a Candida-supportive lifestyle.
Nutrient Dense and Healthy Fats
The balance of macronutrients in this dish—quality protein from eggs, complex carbohydrates from potatoes, and plenty of colourful vegetables—helps stabilise blood sugar, sustain energy, and reduce cravings throughout the day. Eggs also provide choline and B12 for liver and brain health, while the vegetables offer antioxidants and gut-healing polyphenols. Add in the bold, smoky sauce made with almonds, paprika, garlic, and tomato paste, and you’ve got a digestion-boosting, immune-supportive topping that adds depth of flavour and function.
With healthy fats from olive oil, anti-inflammatory herbs, and naturally fermented apple cider vinegar in the sauce, this meal promotes digestive resilience without sacrificing taste. It’s also gluten-free, dairy-optional, and easy to prep ahead. Whether you’re supporting Candida recovery, improving gut health, or just craving a Mediterranean-inspired breakfast, this tortilla is a nourishing way to start your day!
Spanish Breakfast Tortilla
Ingredients
- Sauce
- 1 large bell pepper chopped, roasted
- ½ cup slivered almonds toasted
- 2 cloves garlic finely sliced
- 3 tbsp tomato paste
- 2 tbsp flat-leaf parsley or basil finely chopped
- 1 tsp fresh thyme finely chopped
- 1 tbsp apple cider vinegar
- 1 tsp smoked paprika
- 3 tsp olive oil extra-virgin
- ½ tsp sea salt
- ½ tsp freshly ground pepper
- Tortilla
- 8 large eggs
- 2 tbsp olive oil (cook onion & bell pepper) extra-virgin
- 2 tbsp olive oil (cook potato) extra-virgin
- 2 tbsp olive oil (to cook egg tortilla) extra-virgin
- 1 medium brown onion thinly sliced
- 1 medium yellow or red bell pepper thinly sliced
- 1 cup baby spinach chopped
- 2 medium yellow potatoes thinly sliced
- ½ tsp sea salt
- ½ tsp sea salt
- ⅛ tsp freshly ground pepper
- ⅛ tsp freshly ground pepper (extra)
Step-by-Step Instructions
- Prepare the Sauce
- Blend the bell pepper, almonds, garlic, tomato paste, parsley (or basil), thyme, vinegar, and paprika powder.1 large bell pepper, 1/2 cup slivered almonds, 2 cloves garlic , 2 tbsp flat-leaf parsley or basil, 1 tsp fresh thyme, 1 tbsp apple cider vinegar, 1 tsp smoked paprika, 1/2 tsp sea salt, 1/2 tsp freshly ground pepper, 3 tbsp tomato paste
- With the blender running, drizzle in the olive oil. Season with salt and pepper and refrigerate for now.3 tsp olive oil
- Prepare the Tortilla
- Preheat a cast-iron skillet over medium heat.
- In a medium-sized bowl, whisk the eggs, 1/2 tsp salt and 1/8 tsp ground pepper together.8 large eggs, 1/2 tsp sea salt, 1/8 tsp freshly ground pepper
- Add 2 tbsp olive oil to the heated skillet. Now add the sliced onion and bell pepper, and cook 3 – 4 minutes until the onions are translucent. Stir in the spinach, cook for 2 minutes.2 tbsp olive oil (cook onion & bell pepper), 1 medium brown onion, 1 medium yellow or red bell pepper, 1 cup baby spinach
- Now turn up the heat to medium-high, add 2 tbsp olive oil, the potatoes, remaining 1/2 tsp salt and 1/8 tsp pepper. Cook for 5 minutes until tender, maybe even a little browning.2 tbsp olive oil (cook potato), 2 medium yellow potatoes, 1/2 tsp sea salt, 1/8 tsp freshly ground pepper (extra)
- Now scoop the potato-mixture into the eggs then add the onion, bell pepper, and spinach mixture.
- Remove to to a plate-towel lined plate.
- Wipe out the skillet and add the 2 tbsp remaining olive oil. Now pour in the egg and potato mixture, and cook for about 5 minutes on low/medium until the bottom is set and a little browning occurs.2 tbsp olive oil (to cook egg tortilla)
- Use hot pads and invert a cutting board or large plate over the skillet and turn the tortilla onto it. Your tortilla is now flipped over. Slide it back into the pan and continue cooking for a further 4 -5 minutes until it is completely set and cooked in the middle.
- Allow to rest for 5 minutes before serving. Serve with the sauce and enjoy!
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019 after 34 years of clinic. I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page, Reddit page and YouTube channel, including this website.
