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High-protein omelet with oats and tulum cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 353 kcal | |
| Total fat | 21.8 g | 28% |
| Saturated fat | 8.28 g | 41% |
| Trans fat | 0.14 g | |
| Sodium | 742 mg | 32% |
| Total carbohydrate | 14.6 g | 5% |
| Fiber | 2.5 g | 9% |
| Protein | 23.8 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 353 kcal |
| 1 piece (quarter) | 55 g | 108 kcal |
| 1 piece (small) | 90 g | 176 kcal |
| 100 g | 100 g | 196 kcal |
| 1 piece (half) | 110 g | 216 kcal |
| 1 cup (diced) | 170 g | 333 kcal |
| 2 piece (double) | 180 g | 353 kcal |
| 1 piece (whole) | 220 g | 431 kcal |
| 1 serving (large) | 260 g | 510 kcal |
Calculated from 196 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 353 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.
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.
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.
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.
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.
Contains these allergens:
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
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.