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Baked zucchini egg wrap Calories
High-protein, low-carb, oven-baked
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked zucchini egg wrap (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 6.5 g of carbs, 15.1 g of protein, 13.3 g of fat and 2 g of fiber. Its 14.4 µg of Biotin covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked zucchini egg wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
212
KCAL / 180G
Carbs
6.5g
· 2% DV
Protein
15.1g
· 30% DV
Fat
13.3g
· 17% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 29% · Fat 58%
Baked zucchini egg wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.04 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 15.1 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked zucchini egg wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 212 kcal |
| 1 slice (thin) | 45 g | 53 kcal |
| 1 slice (thick) | 70 g | 83 kcal |
| 1 serving (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (small) | 120 g | 142 kcal |
| 1 cup (chopped) | 140 g | 165 kcal |
| 1 piece (large) | 260 g | 307 kcal |
| 1 serving (double) | 360 g | 425 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Baked zucchini egg wrap
How do you make a baked zucchini egg wrap?
A baked zucchini egg wrap is made by mixing squeezed, grated zucchini with eggs, spreading the mixture thinly, and baking it until set. Let the sheet cool slightly, add a filling, and roll it up; removing excess zucchini moisture helps it hold together.
Why does a baked zucchini egg wrap fall apart?
A baked zucchini egg wrap usually falls apart when the zucchini mixture is too wet or the sheet is underbaked. Squeeze the grated zucchini thoroughly, spread the mixture evenly, and make sure the center is set before adding filling and rolling.
Can you make a baked zucchini egg wrap without flour?
Yes, a baked zucchini egg wrap can be made without flour because the cooked egg helps bind the zucchini. Squeeze out as much liquid as possible and avoid making the sheet too thick so it cooks through and can be rolled without cracking.
What fillings work in a baked zucchini egg wrap?
A baked zucchini egg wrap works well with fillings such as feta, cottage cheese, spinach, herbs, or sliced turkey. Keep wet ingredients modest and cool cooked fillings before adding them, so the zucchini sheet does not become soggy or tear when rolled.
Why is my baked zucchini egg wrap watery?
A baked zucchini egg wrap turns watery when the grated zucchini or filling releases too much liquid. Salt and drain the zucchini before mixing, squeeze it firmly, and remove watery seeds from ingredients such as tomatoes before filling the wrap.
Can you meal-prep a baked zucchini egg wrap?
Yes, you can meal-prep a baked zucchini egg wrap by baking the zucchini-and-egg sheet ahead and storing it separately from the filling. Assemble it shortly before eating; filling it too early can soften the sheet and make the wrap harder to handle.
How long does a baked zucchini egg wrap last in the fridge?
A baked zucchini egg wrap keeps in a covered container in the refrigerator for about 3 days. Chill leftovers promptly, especially if they contain cheese or meat, and keep the wrap separate from any fresh filling that could make it damp.
How do you reheat a baked zucchini egg wrap?
Reheat a baked zucchini egg wrap in a skillet over low heat or in the oven until warmed through. A microwave is convenient but can soften the zucchini sheet, so use short bursts and avoid overheating it.
Can you freeze a baked zucchini egg wrap?
Yes, a baked zucchini egg wrap can be frozen, though the zucchini sheet may be softer after thawing. Freeze it without the filling, separate portions with parchment, and thaw in the refrigerator before reheating or assembling.
What should you serve with a baked zucchini egg wrap?
A baked zucchini egg wrap pairs well with a crisp salad, sliced tomatoes, or a yogurt-based dip. For a portable lunch, serve it with vegetables or fruit; keep sauces on the side so they do not make the wrap soggy.
Baked zucchini egg wrap Vitamins & Minerals
Vitamins
Biotin
14.4µg · 48% DV
B12
0.76µg · 32% DV
B2
0.4mg · 31% DV
B5
1.3mg · 26% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
230mg · 33% DV
Iodine
32µg · 21% DV
Sodium
324mg · 14% DV
Potassium ⭐
396mg · 12% DV
Baked zucchini egg wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked zucchini egg wrap
To burn the 212 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked zucchini egg wrap?
A Baked zucchini egg wrap is a simple home-style dish: grated zucchini is mixed with egg, baked in a thin layer, then folded or rolled. It has no single traditional regional origin. The zucchini brings a mild, slightly sweet flavour, while the egg makes the centre tender and savoury; lightly browned edges add a little firmness.
It works well for breakfast or brunch, or as a portable light lunch, with a side salad, fresh vegetables or yogurt. The dish is relatively low in carbohydrates and provides protein, with 8.4 g per 100 g. Squeezing excess moisture from the grated zucchini before baking helps the sheet hold together and makes it easier to roll.
How Nutritious Is Baked zucchini egg wrap?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked zucchini egg wrap Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked zucchini egg wrap Contain Allergens?
Contains these allergens:
Which Diets Is Baked zucchini egg wrap Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked zucchini egg wrap Fat Profile
SATURATED
3.6g
MONOUNSATURATED
4.86g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.