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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Broccoli Cheese Baked Omelet has 151 calories. It contains 3.6 g of carbs, 12.1 g of protein, 9.8 g of fat and 1.1 g of fiber. Its 55 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 100 g
151
KCAL / 100G
Carbs
3.6g
· 1% DV
Protein
12.1g
· 24% DV
Fat
9.8g
· 13% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 32% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 4.25 g | 21% |
| Trans fat | 0.12 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 12.1 g | 24% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 100 g | 151 kcal |
| 1 piece (small) | 55 g | 83 kcal |
| 1 slice (thin) | 75 g | 113 kcal |
| 100 g | 100 g | 151 kcal |
| 1 slice (thick) | 140 g | 211 kcal |
| 1 piece (large) | 160 g | 242 kcal |
| 1 serving (large) | 200 g | 302 kcal |
| 1 serving (extra large) | 280 g | 423 kcal |
Calculated from 151 calories per 100 g.
A broccoli cheese baked omelet is made by combining beaten eggs with broccoli and cheese, then baking until set. For an even texture, cook the broccoli until just tender first, drain it well, and cut larger florets into bite-size pieces.
Yes, frozen broccoli works in a broccoli cheese baked omelet. Thaw it and squeeze or drain away excess water before adding it to the eggs; otherwise, the omelet can turn watery as it bakes.
A broccoli cheese baked omelet is done when its center has set and no longer looks wet or wobbles noticeably. If the top browns before the center is cooked, cover it loosely with foil and continue baking.
Cheddar is a popular choice for a broccoli cheese baked omelet because it melts well and pairs with broccoli. Feta gives it a saltier, tangier flavor, while mozzarella makes the texture milder and stretchier.
Yes, but only if the broccoli is chopped very small; larger raw pieces may stay firm while the eggs cook. For the most reliable texture, briefly steam or blanch the broccoli first, then drain it thoroughly.
To keep a broccoli cheese baked omelet from getting watery, remove excess moisture from the broccoli before mixing it with the eggs. This is especially important with frozen broccoli, which should be thawed and drained well.
Yes, bake the broccoli cheese omelet ahead, let it cool, and refrigerate it in a covered container. Reheat individual portions until hot before serving; preparing the egg mixture far in advance can make the vegetables release moisture.
Broccoli cheese baked omelet leftovers keep for up to three days in the refrigerator when stored in a covered container. Refrigerate them promptly after they cool, and reheat only the portion you plan to eat.
Yes, you can freeze a broccoli cheese baked omelet in individual portions, although the texture may become slightly watery after thawing. Wrap portions airtight, thaw them in the refrigerator, and reheat until hot throughout.
A broccoli cheese baked omelet goes well with a crisp green salad, roasted tomatoes, or toasted bread. For brunch, serve it with fresh fruit; its rich egg-and-cheese texture pairs well with lighter sides.
Vitamins
Vitamin K
55µg · 46% DV
B12
0.82µg · 34% DV
Biotin
7.1µg · 24% DV
B2
0.29mg · 22% DV
Minerals
Selenium
21µg · 38% DV
Phosphorus
206mg · 29% DV
Calcium
192mg · 19% DV
Iodine
24µg · 16% DV
Sodium
342mg · 15% DV
Potassium ⭐
214mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 151 calories in 100 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.
Broccoli cheese baked omelet is a home-style take on the omelet, made by combining eggs with broccoli and cheese, then baking the mixture until set. Unlike a pan omelet, it is easy to cut into wedges and serve to a group, and the cheese can be chosen to suit what you have on hand.
It pairs tender, savoury egg and melted cheese with broccoli’s mild flavour and slight bite. Serve it warm or at room temperature for breakfast or brunch, or alongside a salad for a simple lunch or supper. It provides protein and calcium, making it a satisfying meat-free option. For a lighter plate, add fresh vegetables and keep the cheese portion modest.
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.
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.
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.
Contains these allergens:
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
SATURATED
4.25g
MONOUNSATURATED
3.18g
POLYUNSATURATED
1.16g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.