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Oat Cheddar Vegetable Muffin Calories
Source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat Cheddar Vegetable Muffin (75 g) has 165 calories. That works out to 220 calories per 100 g. It contains 15.6 g of carbs, 7.7 g of protein, 8.3 g of fat and 2.4 g of fiber. Its 0.8 mg of Manganese covers 34% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Oat Cheddar Vegetable Muffin Nutrition Facts
Selected: 1 piece (medium) · 75 g
165
KCAL / 75G
Carbs
15.6g
· 6% DV
Protein
7.7g
· 15% DV
Fat
8.3g
· 11% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 18% · Fat 45%
Oat Cheddar Vegetable Muffin nutrition facts table · 1 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 3.9 g | 20% |
| Trans fat | 0.11 g | |
| Sodium | 308 mg | 13% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 2.4 g | 9% |
| Protein | 7.7 g | 15% |
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 Oat Cheddar Vegetable Muffin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 165 kcal |
| 1 piece (mini) | 45 g | 99 kcal |
| 1 piece (small) | 60 g | 132 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (large) | 100 g | 220 kcal |
| 1 piece (jumbo) | 130 g | 286 kcal |
| 2 piece (double) | 150 g | 330 kcal |
| 3 piece (triple) | 225 g | 495 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Oat Cheddar Vegetable Muffin
What goes into an oat, kaşar-cheese and vegetable muffin?
An oat, kaşar-cheese and vegetable muffin is made with oats, eggs, vegetables and grated kaşar. Kaşar is a mild Turkish semi-hard cheese; chopped herbs, pepper or a little seasoning can be added, while watery vegetables should be drained first.
Can you make an oat, kaşar-cheese and vegetable muffin without flour?
Yes, an oat, kaşar-cheese and vegetable muffin can be made without wheat flour. Oats provide structure as they absorb moisture, but the mixture needs enough egg to bind and should rest briefly before it goes into the muffin tin.
Do you need to cook the vegetables before adding them to an oat, kaşar-cheese and vegetable muffin?
Usually, vegetables for an oat, kaşar-cheese and vegetable muffin do not need to be cooked first if they are chopped small. Sauté or squeeze out especially wet vegetables, such as spinach or grated zucchini, so they do not make the centers soggy.
Can you use rolled oats in an oat, kaşar-cheese and vegetable muffin?
Yes, rolled oats work in an oat, kaşar-cheese and vegetable muffin. They give it a heartier texture than oat flour; pulse them briefly if you prefer a finer crumb, or let the mixed batter stand so the oats can absorb some liquid.
Why does an oat, kaşar-cheese and vegetable muffin sink in the middle?
An oat, kaşar-cheese and vegetable muffin can sink if its center is underbaked or the batter contains too much moisture. Avoid opening the oven early, drain wet vegetables, and let the muffin finish setting before removing it from the tin.
How do you keep an oat, kaşar-cheese and vegetable muffin from sticking to the tin?
Grease the wells well or use paper liners for an oat, kaşar-cheese and vegetable muffin. Let the muffins cool for a few minutes before lifting them out; trying to remove them piping hot can make the soft centers break apart.
How long does an oat, kaşar-cheese and vegetable muffin keep in the fridge?
An oat, kaşar-cheese and vegetable muffin keeps for about 3–4 days in a sealed container in the refrigerator. Cool it before storing, and reheat only the portion you plan to eat so the rest stays fresh.
Can you freeze an oat, kaşar-cheese and vegetable muffin for meal prep?
Yes, an oat, kaşar-cheese and vegetable muffin freezes well for meal prep. Cool the muffins completely, freeze them separately at first so they do not stick together, then transfer them to a sealed freezer container and thaw before reheating.
What is the best way to reheat an oat, kaşar-cheese and vegetable muffin?
Reheat an oat, kaşar-cheese and vegetable muffin in an oven or toaster oven for a firmer outside. A microwave is quicker, but use short bursts because too much heating can leave the egg-and-oat texture rubbery.
Is an oat, kaşar-cheese and vegetable muffin a good make-ahead breakfast?
Yes, an oat, kaşar-cheese and vegetable muffin works well as a make-ahead breakfast because it can be baked in portions and reheated. Pair it with fruit or yogurt for a more complete meal, and keep it chilled until you need it.
Oat Cheddar Vegetable Muffin Vitamins & Minerals
Vitamins
B2
0.19mg · 15% DV
B12
0.35µg · 15% DV
Biotin
3.9µg · 13% DV
B1
0.14mg · 12% DV
Minerals
Manganese
0.79mg · 34% DV
Phosphorus
210mg · 30% DV
Selenium
12µg · 22% DV
Calcium
180mg · 18% DV
Sodium
308mg · 13% DV
Potassium ⭐
158mg · 5% DV
Oat Cheddar Vegetable Muffin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Cheddar Vegetable Muffin
To burn the 165 calories in 1 piece (medium) (75 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 Oat Cheddar Vegetable Muffin?
An oat, kaşar and vegetable muffin is a savoury, individually baked muffin made with oats, vegetables and kaşar, a mild Turkish semi-hard cheese. It’s a handy way to use vegetables such as peppers, courgette or greens, though the exact mix depends on the recipe. The name on this page calls it an Oat Cheddar Vegetable Muffin, but kaşar is the cheese used here.
Its tender middle and lightly browned edges make it easy to serve for breakfast, as a snack, or alongside soup or salad. Oats and vegetables contribute fibre, while the cheese adds protein, giving it more staying power than a sweet muffin. Pair it with fresh tomatoes or a crisp salad; for a lighter version, use less cheese and added oil.
How Nutritious Is Oat Cheddar Vegetable Muffin?
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 Oat Cheddar Vegetable Muffin 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 Oat Cheddar Vegetable Muffin Contain Allergens?
Contains these allergens:
Which Diets Is Oat Cheddar Vegetable Muffin Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat Cheddar Vegetable Muffin Fat Profile
SATURATED
3.9g
MONOUNSATURATED
2.29g
POLYUNSATURATED
1.27g
Omega 6:3 ratio 19.3:1
Above the ideal 4:1 (19.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.