Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🍳
Protein-rich oat omelette with sucuk and Kashar cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Oat Omelette with Sucuk and Kashar (180 g) has 414 calories. That works out to 230 calories per 100 g. It contains 21.2 g of carbs, 25.6 g of protein, 25.7 g of fat and 3.6 g of fiber. Its 46.8 µg of Selenium covers 85% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
414
KCAL / 180G
Carbs
21.2g
· 8% DV
Protein
25.6g
· 51% DV
Fat
25.7g
· 33% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 24% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 414 kcal | |
| Total fat | 25.7 g | 33% |
| Saturated fat | 9.72 g | 49% |
| Trans fat | 0.14 g | |
| Sodium | 1242 mg | 54% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 3.6 g | 13% |
| Protein | 25.6 g | 51% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 414 kcal |
| 1 piece (small) | 90 g | 207 kcal |
| 100 g | 100 g | 230 kcal |
| 1 piece (medium) | 130 g | 299 kcal |
| 1 cup (diced) | 150 g | 345 kcal |
| 1 serving (large) | 250 g | 575 kcal |
| 1 piece (jumbo) | 280 g | 644 kcal |
Calculated from 230 calories per 100 g.
Cook the sucuk in a pan first, then pour in beaten eggs mixed with oats. Once the base has set, add Kashar and let it melt before serving. This order helps the sucuk brown and keeps the cheese from overcooking.
No, soaking is not essential. Stir the oats into the beaten eggs and let the mixture stand briefly while the sucuk cooks; this softens the oats without requiring a separate preparation step. The finished omelette will be less chewy than if you add dry oats at the last moment.
Yes, rolled oats work well and give the omelette a slightly textured bite. For a smoother result, pulse them into a coarse flour first. Avoid adding a large amount of dry oats, which can absorb moisture and make the eggs feel dense.
Use Turkish sucuk, the seasoned, cured sausage named in the dish. Slice it thinly so it browns quickly and distributes through the eggs. Its spices provide much of the omelette’s characteristic flavour, so a plain sausage will produce a noticeably different result.
Add the Kashar after the eggs have begun to set, then cover the pan briefly so the cheese melts. Grated or thinly sliced Kashar melts more evenly than a thick piece, and adding it late helps prevent the bottom from overcooking.
Too many oats or cooking over high heat can make Oat Omelette with Sucuk and Kashar dense. Mix the oats evenly with the eggs, use a moderate heat, and stop cooking once the eggs have set; prolonged cooking dries and firms the omelette.
Yes, milk is not necessary; eggs moisten the oats and hold the omelette together. If the mixture seems unusually thick, let the oats sit in the eggs briefly before cooking rather than adding lots of liquid, which can make the centre harder to set.
Yes, bake the mixture in a lightly greased, oven-safe dish. Brown the sucuk first, stir it into the eggs and oats, then scatter Kashar on top. It is ready when the centre is set; a shallow dish helps it cook evenly.
Serve it with fresh tomatoes, cucumber, or a simple green salad to balance the rich sucuk and melted cheese. For a Turkish-style breakfast, olives and unsweetened tea are also familiar accompaniments; extra salty sides are usually unnecessary.
Reheat a portion gently in a covered pan over low heat, or use short bursts in a microwave. Avoid high heat, which can make the eggs rubbery and the Kashar oily. Refrigerate leftovers in a closed container and reheat only the portion you plan to eat.
Vitamins
B12
1.71µg · 71% DV
Biotin
20.7µg · 69% DV
B2
0.56mg · 43% DV
B5
1.48mg · 30% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
459mg · 66% DV
Sodium
1242mg · 54% DV
Manganese
1.12mg · 49% DV
Potassium ⭐
369mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 414 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 Omelette with Sucuk and Kashar brings Turkish breakfast flavours together in an egg omelette mixed with oats, spicy sucuk sausage and melting kaşar cheese. The oats give the eggs a slightly heartier, gently textured base, while the sucuk adds a savoury, warmly spiced bite and the cheese softens as it cooks.
Serve it hot for breakfast or a quick lunch, with sliced tomatoes and cucumber; it also works well alongside bread and tea. It is a protein-rich choice, though the sausage and cheese make it fairly substantial. For a lighter plate, use less sucuk and cheese and add chopped vegetables such as peppers or spinach.
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.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
9.72g
MONOUNSATURATED
10.44g
POLYUNSATURATED
2.79g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.