Ham and Vegetable Tortilla

This easy Ham and Vegetable Tortilla is a versatile, protein-rich meal that works well for breakfast, lunch or dinner. It is also a practical way to use leftover roasted vegetables while creating a filling meal with minimal preparation.

Made with eggs, lean ham, zucchini, onion and mixed vegetables, this healthy tortilla can be served warm or cold. For a vegetarian option, simply replace the ham with mushrooms or firm tofu.

Recipe Overview

• Preparation Time: 10 minutes
• Cooking Time: Approximately 25 minutes
• Cooling Time: 5 minutes
• Serves: 4
• Difficulty: Easy

Ingredients

• 1 tablespoon olive oil
• ½ medium red onion, thinly sliced
• 1 garlic clove, crushed
• 1 medium zucchini, grated
• 1 cup leftover roasted vegetables, cut into small cubes, such as sweet potato, carrot or parsnip
• 100g lean ham, diced
• 3 eggs
• ¼ cup reduced-fat milk
• Freshly ground black pepper, to taste

Vegetarian Option

To make this recipe vegetarian, omit the ham and replace it with one of the following:

• 100g firm tofu, diced
• 100g mushrooms, sliced
• A combination of mushrooms and spinach
• Reduced-fat cheese, used in moderation

Method

1. Heat the olive oil in a medium non-stick frying pan over medium heat.
2. Add the sliced red onion and cook for approximately 5 minutes, stirring occasionally, until softened.
3. Add the crushed garlic and grated zucchini. Cook for a further 1–2 minutes, stirring regularly.
4. Add the leftover roasted vegetables and diced lean ham.
5. Stir gently and spread the mixture evenly across the base of the frying pan.
6. Crack the eggs into a large jug or mixing bowl.
7. Add the reduced-fat milk and season with freshly ground black pepper.
8. Whisk until the eggs and milk are well combined.
9. Pour the egg mixture evenly over the vegetables and ham.
10. Reduce the heat to low, cover the frying pan and cook for approximately 10 minutes, or until the edges are set.
11. Preheat the grill to medium-high.
12. Place the frying pan under the grill and cook for 3–4 minutes, or until the top is fully set and lightly golden.
13. Remove from the grill and allow the tortilla to cool in the pan for 5 minutes before slicing.

Why This Tortilla Is a Healthy Choice

This ham and vegetable tortilla combines protein-rich eggs and lean ham with a variety of vegetables, making it a balanced and satisfying meal.

• Provides protein from eggs and lean ham
• Uses leftover vegetables to reduce food waste
• Contains fibre from zucchini and roasted vegetables
• Can be prepared without added refined carbohydrates
• Suitable for breakfast, lunch or dinner
• Can be adapted for vegetarian diets

Serving Suggestions

Serve the tortilla on its own or pair it with a light side dish such as:

• A fresh green salad
• Sliced tomatoes
• Steamed vegetables
• A small spoonful of high-protein yoghurt
• Fresh herbs such as parsley or chives

For bariatric patients, begin with a small portion and prioritise the egg and ham components before eating additional vegetables.

Bariatric Nutrition Tips

This recipe may be suitable for some people after gastric sleeve, gastric bypass or mini gastric bypass surgery once eggs, lean meat and soft vegetables are appropriate for their stage of recovery.

• Cut the tortilla into small portions before serving.
• Eat slowly and chew thoroughly.
• Choose lean ham with a lower fat content.
• Ensure roasted vegetables are soft and cut into small pieces.
• Avoid adding large amounts of cheese, cream or high-fat sauces.
• Stop eating when you feel comfortably satisfied.

Food tolerance and portion size vary between patients. Always follow the individual dietary advice provided by your bariatric healthcare team.

Frequently Asked Questions

Can I make this tortilla ahead of time?

Yes. The tortilla can be prepared in advance and stored in the refrigerator. It can be served cold or gently reheated before eating.

How long can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to three days.

Can I freeze the tortilla?

Yes. Allow it to cool completely, slice it into individual portions and freeze in an airtight container for up to two months.

Can I use different vegetables?

Yes. You can use cooked pumpkin, capsicum, broccoli, spinach, peas, carrots, sweet potato or other soft leftover vegetables.

Can I replace the ham?

Lean cooked chicken, turkey, salmon, tofu or mushrooms can be used instead of ham. Select an option that suits your nutritional needs and dietary preferences.

Is this the same as a Spanish tortilla?

This recipe is inspired by a traditional tortilla-style egg dish, but it uses mixed vegetables and lean ham instead of the larger quantity of potato commonly found in a classic Spanish tortilla.

Important Information

This recipe is provided for general educational purposes only and should not replace personalised medical or dietary advice.

Patients who have undergone bariatric surgery should follow the dietary stages, portion recommendations and food guidelines provided by their surgeon and accredited practising dietitian.

Recipe adapted from Healthy Food Guide.

Need Personalised Weight Loss Advice?

If you are considering weight loss surgery or need personalised advice about eating after bariatric surgery, the team at Brisbane Obesity Clinic can provide support throughout your weight loss journey.

Brisbane Obesity Clinic
Evan Thomson Building
13/24 Chasely Street
Auchenflower QLD 4066

Phone: (07) 3871 2277
Email: reception@brisbaneobesityclinic.com.au