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Cottage cheese and olive omelet Calories
High-protein, low-carbohydrate breakfast option
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cottage cheese and olive omelet (180 g) has 319 calories. That works out to 177 calories per 100 g. It contains 4.5 g of carbs, 24.1 g of protein, 23 g of fat and 0.9 g of fiber. Its 46.8 µg of Selenium covers 85% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Cottage cheese and olive omelet Nutrition Facts
Selected: 1 serving (medium) · 180 g
319
KCAL / 180G
Carbs
4.5g
· 2% DV
Protein
24.1g
· 48% DV
Fat
23g
· 29% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 30% · Fat 64%
Cottage cheese and olive omelet nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 23 g | 29% |
| Saturated fat | 7.65 g | 38% |
| Trans fat | 0.14 g | |
| Sodium | 657 mg | 29% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 24.1 g | 48% |
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 Serving of Cottage cheese and olive omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 319 kcal |
| 1 piece (small) | 90 g | 159 kcal |
| 100 g | 100 g | 177 kcal |
| 1 serving (small) | 140 g | 248 kcal |
| 1 piece (large) | 200 g | 354 kcal |
| 1 serving (large) | 250 g | 443 kcal |
| 1 serving (extra large) | 320 g | 566 kcal |
Calculated from 177 calories per 100 g.
Frequently Asked Questions About Cottage cheese and olive omelet
How do you make a cottage cheese and olive omelet?
Whisk the eggs, then cook them in a lightly oiled pan over medium-low heat. When they are nearly set, add crumbled cottage cheese and chopped olives, fold the omelet, and cook until the eggs are fully set.
Which olives work best in a cottage cheese and olive omelet?
Both black and green olives work well in a cottage cheese and olive omelet. Black olives give a milder, softer flavor, while green olives taste sharper and saltier. Taste the olives first and adjust any added salt accordingly.
How do you stop a cottage cheese and olive omelet from turning watery?
Drain the cottage cheese and pat the olives dry before adding them to a cottage cheese and olive omelet. Excess moisture and undercooked eggs are common reasons it turns watery; cook it gently until the center is set rather than rushing it over high heat.
Can you use feta instead of cottage cheese in a cottage cheese and olive omelet?
Yes, feta can replace cottage cheese in a cottage cheese and olive omelet, but it makes the filling saltier and firmer. Crumble it into the eggs near the end of cooking, and taste the olives before adding any extra salt.
What herbs go well in a cottage cheese and olive omelet?
Parsley, dill, chives, and oregano all pair well with a cottage cheese and olive omelet. Add tender herbs near the end of cooking for a fresh flavor; use oregano sparingly so it does not overpower the olives.
How do you keep a cottage cheese and olive omelet from sticking to the pan?
Use a nonstick pan, preheat it over medium-low heat, and coat the surface lightly with oil or butter. Let the eggs begin to set before moving them, then loosen the edges gently with a flexible spatula.
What can you serve with a cottage cheese and olive omelet?
Serve a cottage cheese and olive omelet with sliced tomatoes, greens, or avocado for a simple meal. Toast or roasted potatoes make it more substantial, while fresh fruit is an easy option for a breakfast plate.
Can you make a cottage cheese and olive omelet ahead of time?
It is best to cook a cottage cheese and olive omelet just before serving, since reheating can make the eggs firm and release moisture. You can save time by chopping the olives and measuring the cottage cheese ahead, then cook the eggs fresh.
How long does a cottage cheese and olive omelet last in the fridge?
Refrigerate a cottage cheese and olive omelet in a covered container within two hours of cooking. For the best texture, eat it the next day; do not keep it at room temperature for an extended period.
Can you freeze a cottage cheese and olive omelet?
Yes, but freezing can change the texture of the eggs and cottage cheese, making the omelet wetter or grainier after thawing. Cool it completely, wrap individual portions airtight, and thaw them in the refrigerator before reheating.
Cottage cheese and olive omelet Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
Biotin
23.4µg · 78% DV
B2
0.74mg · 57% DV
B5
1.71mg · 34% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
378mg · 54% DV
Iodine
47µg · 31% DV
Sodium
657mg · 29% DV
Potassium ⭐
279mg · 8% DV
Cottage cheese and olive omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cottage cheese and olive omelet
To burn the 319 calories in 1 serving (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 Cottage cheese and olive omelet?
Lorlu zeytinli omlet is a Turkish-style omelet made with eggs, lor—a mild, fresh curd cheese—and chopped olives. The lor gives it a soft, tender texture, while the olives add a salty, savoury bite. It is simple to make at home, and herbs such as parsley or spring onion fit naturally.
Serve it hot for breakfast, with bread and fresh vegetables; it also makes an easy light lunch. It is a high-protein, low-carbohydrate option, with 13.4 g of protein per 100 g. If the olives are salty, taste before adding extra salt, and pair the omelet with a generous side of greens for a lighter meal.
How Nutritious Is Cottage cheese and olive omelet?
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 Cottage cheese and olive omelet Processed?
NOVA 3
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 Cottage cheese and olive omelet Contain Allergens?
Contains these allergens:
Which Diets Is Cottage cheese and olive omelet Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cottage cheese and olive omelet Fat Profile
SATURATED
7.65g
MONOUNSATURATED
9.72g
POLYUNSATURATED
2.43g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.