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Mozzarella oat toast Calories
Warm toast made with oats and mozzarella, high in fiber and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mozzarella oat toast (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 19.8 g of carbs, 9.9 g of protein, 7.2 g of fat and 2.9 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Mozzarella oat toast Nutrition Facts
Selected: 1 piece (medium) · 90 g
189
KCAL / 90G
Carbs
19.8g
· 7% DV
Protein
9.9g
· 20% DV
Fat
7.2g
· 9% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 22% · Fat 35%
Mozzarella oat toast nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 279 mg | 12% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 2.9 g | 10% |
| Protein | 9.9 g | 20% |
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 Mozzarella oat toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 189 kcal |
| 1 slice (thin) | 45 g | 95 kcal |
| 1 piece (small) | 60 g | 126 kcal |
| 1 slice (thick) | 65 g | 137 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 100 g | 210 kcal |
| 1 piece (large) | 130 g | 273 kcal |
| 1 serving (large) | 150 g | 315 kcal |
| 2 piece (double) | 180 g | 378 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Mozzarella oat toast
What is mozzarella oat toast made of?
Mozzarella oat toast is made with an oat-based bread or batter and mozzarella cheese, cooked together until the outside is browned and the cheese melts. Recipes often use egg to bind the oats, but the exact base varies.
How do you make mozzarella oat toast without a sandwich maker?
You can make mozzarella oat toast in a frying pan. Cook the oat mixture as two thin rounds, add mozzarella to one, cover with the other, and cook over medium heat until the cheese melts and both sides are browned.
Can you use rolled oats for mozzarella oat toast?
Yes, rolled oats work for mozzarella oat toast. Blend them into a flour-like texture for a smoother base, or leave them whole for more texture; whole oats benefit from resting in the wet mixture before cooking.
Why is my mozzarella oat toast soggy?
Mozzarella oat toast can turn soggy if the cheese is very wet, the oat base is undercooked, or watery toppings are added. Drain fresh mozzarella well, cook the base through, and add tomato or other juicy fillings sparingly.
Can you make mozzarella oat toast in an air fryer?
Yes, mozzarella oat toast can be cooked in an air fryer if the oat base is shaped firmly enough to hold together. Assemble it in the basket and cook until the outside is set and the mozzarella has melted, checking that it does not dry out.
Can mozzarella oat toast be made with instant oats?
Yes, instant oats can be used for mozzarella oat toast, though they absorb liquid quickly and may make a softer mixture. Add them gradually and let the batter rest briefly before shaping so the toast holds together during cooking.
What can you add to mozzarella oat toast besides cheese?
Mozzarella oat toast pairs well with basil, spinach, sliced mushrooms, or a little tomato. Cook moisture-rich vegetables first and drain them, so their liquid does not make the oat base soft or prevent the cheese from melting evenly.
How do you keep mozzarella oat toast from sticking?
To keep mozzarella oat toast from sticking, preheat a nonstick pan or lightly oil the cooking surface. Wait until the oat layer has set before flipping it; turning it too early can tear the base even if the pan is prepared.
Can you meal-prep mozzarella oat toast?
Yes, you can cook mozzarella oat toast ahead and refrigerate it in a sealed container once cooled. Reheat it in a skillet or toaster oven to bring back some crispness; reheating in a microwave tends to soften the oat base.
Is mozzarella oat toast a good post-workout meal?
Mozzarella oat toast can work after exercise because it provides both carbohydrates and protein. Add fruit or vegetables to round out the meal, and choose a portion that suits your appetite and the rest of your recovery meal.
Mozzarella oat toast Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.17mg · 13% DV
Biotin
3.15µg · 11% DV
B1
0.12mg · 10% DV
Minerals
Manganese
0.72mg · 31% DV
Phosphorus
153mg · 22% DV
Calcium
198mg · 20% DV
Sodium
279mg · 12% DV
Potassium ⭐
153mg · 5% DV
Mozzarella oat toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mozzarella oat toast
To burn the 189 calories in 1 piece (medium) (90 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 Mozzarella oat toast?
Mozzarella oat toast brings oats and mozzarella together in a warm, savoury toast. It is a modern, simple combination rather than a dish tied to one particular region; the oats form the base, while the mozzarella softens as it heats.
It is best served warm, when the cheese is soft, and works for breakfast, a quick lunch or a snack. Pair it with fresh tomatoes or a green salad for a more balanced plate. Oats contribute fibre and mozzarella adds protein, with 11 g of protein per 100 g. If you’d like a lighter meal, serve a smaller piece alongside plenty of vegetables.
How Nutritious Is Mozzarella oat toast?
Nutrient density
Medium
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 Mozzarella oat toast 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 Mozzarella oat toast Contain Allergens?
Contains these allergens:
Which Diets Is Mozzarella oat toast Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mozzarella oat toast Fat Profile
SATURATED
3.78g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.