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A thick, softly set golden omelet with visible oat flakes and scattered crumbly white tulum cheese, served on a plate.
●Low GI

Oat omelet with tulum cheese Calories

High-protein omelet with oats and tulum cheese

CALORIES · 100 G

196kcal

GI

28low

POTASSIUM · 100 G

156mg

FIBER · 100 G

1.4g

Quick answer

1 serving (medium) of Oat omelet with tulum cheese (180 g) has 353 calories. That works out to 196 calories per 100 g. It contains 14.6 g of carbs, 23.8 g of protein, 21.8 g of fat and 2.5 g of fiber. Its 19.8 µg of Biotin covers 66% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.

Oat omelet with tulum cheese Nutrition Facts

Selected: 1 serving (medium) · 180 g

353

KCAL / 180G

Carbs

14.6g

· 5% DV

Protein

23.8g

· 48% DV

Fat

21.8g

· 28% DV

Fiber

2.5g

· 9% DV

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

Calories come from: Carbs 17% · Protein 27% · Fat 56%

Oat omelet with tulum cheese nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories353 kcal
Total fat21.8 g28%
Saturated fat8.28 g41%
Trans fat0.14 g
Sodium742 mg32%
Total carbohydrate14.6 g5%
Fiber2.5 g9%
Protein23.8 g48%

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 Oat omelet with tulum cheese?

ServingAmountCalories
1 serving (medium)180 g353 kcal
1 piece (quarter)55 g108 kcal
1 piece (small)90 g176 kcal
100 g100 g196 kcal
1 piece (half)110 g216 kcal
1 cup (diced)170 g333 kcal
2 piece (double)180 g353 kcal
1 piece (whole)220 g431 kcal
1 serving (large)260 g510 kcal

Calculated from 196 calories per 100 g.

Frequently Asked Questions About Oat omelet with tulum cheese

How do you make an oat omelet with tulum cheese?

To make an oat omelet with tulum cheese, beat the eggs, stir in the oats, then fold in crumbled tulum. Cook the mixture in a lightly oiled nonstick pan over medium-low heat until set, turning it carefully if you prefer it cooked on both sides.

What is an oat omelet with tulum cheese?

An oat omelet with tulum cheese is an egg omelet mixed with oats and the crumbly, tangy Turkish cheese called tulum. The oats add a hearty texture, while the cheese brings a salty, rich flavor.

Can you use rolled oats in an oat omelet with tulum cheese?

Yes, rolled oats work in an oat omelet with tulum cheese. They give the omelet a chewier texture than quick oats; letting them sit in the beaten eggs briefly helps them soften before cooking.

What can you serve with an oat omelet with tulum cheese?

Fresh tomatoes, cucumber, leafy greens, or a simple salad pair well with an oat omelet with tulum cheese. Their freshness balances the savory, salty cheese without competing with the oats.

Can you replace tulum cheese in an oat omelet with tulum cheese?

Yes, you can replace tulum in an oat omelet with tulum cheese with feta or another crumbly cheese. The result will be less distinctly tangy, and feta can be just as salty, so taste the mixture before adding extra salt.

How do you keep an oat omelet with tulum cheese from sticking?

Use a well-heated nonstick pan with a thin coating of oil to keep an oat omelet with tulum cheese from sticking. Wait until the underside is set before lifting or folding it, since the oats make the mixture more delicate than plain eggs.

Does an oat omelet with tulum cheese work with quick oats?

Yes, quick oats work well in an oat omelet with tulum cheese and blend into the eggs more smoothly than rolled oats. The finished omelet will have a softer, less chewy texture.

Can you make an oat omelet with tulum cheese ahead of time?

Yes, you can cook an oat omelet with tulum cheese ahead and refrigerate it in a covered container. Reheat it gently in a skillet or microwave; overheating can make the eggs rubbery and the oats dry.

Why is an oat omelet with tulum cheese watery?

An oat omelet with tulum cheese can turn watery if the eggs are undercooked or if you add watery vegetables without cooking them first. Cook vegetables to release their moisture before mixing them in, and let the omelet set fully in the pan.

Is an oat omelet with tulum cheese a good breakfast?

Yes, an oat omelet with tulum cheese can make a filling breakfast because it combines eggs and cheese with oats. Serve it with fruit or fresh vegetables for a more varied morning meal.

Oat omelet with tulum cheese Vitamins & Minerals

Vitamins

Biotin

19.8µg · 66% DV

B12

1.4µg · 58% DV

B2

0.61mg · 47% DV

B5

1.55mg · 31% DV

Minerals

Phosphorus

410mg · 59% DV

Selenium

32µg · 58% DV

Sodium

742mg · 32% DV

Calcium

302mg · 30% DV

Potassium ⭐

281mg · 8% DV

Oat omelet with tulum cheese Glycemic Index

GLYCEMIC INDEX

28
Low
0 Low5570100

GLYCEMIC LOAD

4.1
Low

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

How to Burn Off Oat omelet with tulum cheese

To burn the 353 calories in 1 serving (medium) (180 g):

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

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 omelet with tulum cheese?

Oat omelet with tulum cheese is made by folding oats and crumbled tulum into beaten eggs and cooking the mixture in a pan. Tulum is a tangy, salty Turkish cheese traditionally matured in a skin or container, and its bold flavour contrasts nicely with the mild oats and eggs. Serve it hot for breakfast or a quick lunch; tomatoes, cucumber and fresh herbs make easy accompaniments.

It is a protein-rich dish, with a little fibre from the oats, and can make a filling meal on its own. Since tulum can be quite salty, taste before adding extra salt. Use a lighter hand with the cheese and serve with a crisp salad if you want a less rich plate.

How Nutritious Is Oat omelet with tulum cheese?

Nutrient density

High

63/ 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

47/ 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.

Is Oat omelet with tulum cheese 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 Oat omelet with tulum cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Oat omelet with tulum cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Oat omelet with tulum cheese Fat Profile

SATURATED

8.28g

MONOUNSATURATED

8.82g

POLYUNSATURATED

2.34g

⚖️

Omega 6:3 ratio 14.4:1

Above the ideal 4:1 (14.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.