1 piece (medium) of Carrot Omelette (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 6.7 g of carbs, 8.6 g of protein, 7.7 g of fat and 2 g of fiber. Its 780 µg of Vitamin A covers 87% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Carrot Omelette?

Carrot omelette is a simple home-cooked dish made by folding finely grated carrot into beaten eggs and cooking the mixture in a pan. It is less a dish tied to one particular region than an easy variation on the everyday omelette; the carrot softens as it cooks and brings a gentle sweetness.

It works well for breakfast or brunch, served with toast, salad or fresh herbs, and makes a quick light meal at any time of day. Eggs provide protein, while carrot contributes fibre and a little sweetness; each 100 g has 7.2 g of protein. For a lighter plate, use just enough oil to keep the omelette from sticking and serve it with extra vegetables.

Carrot Omelette Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

5.6g

· 2% DV

Protein

7.2g

· 14% DV

Fat

6.4g

· 8% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 21% · Protein 26% · Fat 53%

Carrot Omelette Vitamins & Minerals

Vitamins

Vitamin A

650µg · 72% DV

Biotin

12µg · 40% DV

B12

0.6µg · 25% DV

0.19mg · 15% DV

Minerals

Selenium

11µg · 20% DV

Phosphorus

120mg · 17% DV

Iodine

18µg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Carrot Omelette?

Nutrient density

High

68/ 100

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

48/ 100

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.

Carrot Omelette Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Carrot Omelette

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Carrot Omelette 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 Carrot Omelette Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Carrot Omelette Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Carrot Omelette Fat Profile

SATURATED

MONOUNSATURATED

2.2g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 8.8:1

Above the ideal 4:1 (8.8:1).

Compare Carrot Omelette

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Foods Similar to Carrot Omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Carrot Omelette

How do you make a carrot omelette?

A carrot omelette is made by softening grated carrot in a pan, then pouring beaten eggs over it. Cook over medium-low heat until the eggs are set, and fold the omelette before serving.

Should you cook the carrots before adding them to a carrot omelette?

Yes, soften the carrots before adding the eggs to a carrot omelette. Finely grated carrot cooks quickly, while briefly sautéing it prevents crunchy pieces and keeps the eggs from overcooking as you wait for the carrot to soften.

What cheese goes well in a carrot omelette?

Feta, cheddar, or a mild melting cheese can work well in a carrot omelette. Add a modest amount so the cheese complements the carrot’s sweetness without making the filling too rich or overpowering the eggs.

How do you stop a carrot omelette from turning watery?

Cook the grated carrot until its released moisture has evaporated before adding the eggs. A carrot omelette can turn watery if wet vegetables are mixed straight into the eggs or if the pan is crowded.

Can you make a carrot omelette in the oven?

Yes, you can bake a carrot omelette. Soften the grated carrot first, mix it with beaten eggs, and pour the mixture into a greased oven-safe dish; bake until the center is set.

What herbs and spices taste good in a carrot omelette?

Black pepper, parsley, chives, and a little cumin all suit a carrot omelette. Add herbs near the end or fold them into the eggs, and use spices lightly so the carrot’s sweet, earthy flavor remains noticeable.

Can you meal-prep carrot omelettes?

Yes, you can cook a carrot omelette ahead and refrigerate it in a covered container. Cool it promptly rather than leaving it out, then reheat it until hot throughout; freshly cooked omelettes generally have a softer texture.

Is a carrot omelette a good breakfast?

Yes, a carrot omelette can be a satisfying breakfast because it combines eggs with vegetables. Pair it with whole-grain toast or fruit if you want a more substantial meal, or serve it with salad for a lighter one.

Can you use frozen carrots in a carrot omelette?

Yes, thawed frozen carrots can be used in a carrot omelette, but drain and cook off their excess moisture first. Finely chopped or grated carrots work best so they mix evenly with the eggs.

Can you make a carrot omelette without eggs?

Not as a traditional omelette, since eggs form its base. For an egg-free alternative, cook grated carrot with a chickpea-flour batter in a pan; it will have a similar savory, foldable shape but a different texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026