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Oil-free chia and green pepper omelette 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 serving (medium) of Oil-free chia and green pepper omelette (150 g) has 192 calories. That works out to 128 calories per 100 g. It contains 5.3 g of carbs, 14.7 g of protein, 12.8 g of fat and 2.3 g of fiber. Its 33 µg of Selenium covers 60% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Oil-free chia and green pepper omelette Nutrition Facts
Selected: 1 serving (medium) · 150 g
192
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
14.7g
· 29% DV
Fat
12.8g
· 16% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 30% · Fat 59%
Oil-free chia and green pepper omelette nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.53 g | 18% |
| Trans fat | 0.05 g | |
| Sodium | 153 mg | 7% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 14.7 g | 29% |
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 Oil-free chia and green pepper omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 192 kcal |
| ½ piece (half) | 75 g | 96 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (medium) | 120 g | 154 kcal |
| 1 piece (large) | 180 g | 230 kcal |
| 1 serving (large) | 220 g | 282 kcal |
| 1 piece (jumbo) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Oil-free chia and green pepper omelette
How do you make an oil-free chia and green pepper omelette?
Whisk the eggs, stir in chia seeds and finely chopped green pepper, and let the mixture rest briefly. Cook it in a good nonstick pan over low to medium heat without oil, then fold once the underside has set.
Does chia make an oil-free chia and green pepper omelette crunchy?
Not usually; chia seeds soften as they absorb moisture from the eggs. They can add a slight texture, but the omelette should not be crunchy unless you add a particularly large amount or cook the seeds until very dry.
Can you use jalapeños in an oil-free chia and green pepper omelette?
Yes, jalapeños can replace the mild green pepper in an oil-free chia and green pepper omelette if you want heat. Remove the seeds and inner ribs for a milder result, and chop the pepper finely so it cooks through with the eggs.
How do you stop an oil-free chia and green pepper omelette from sticking?
Use a clean, well-seasoned or nonstick pan and heat it gently before adding the egg mixture. Keep the heat low, avoid moving the omelette too early, and loosen the edges with a flexible spatula once they begin to set.
Can you make an oil-free chia and green pepper omelette ahead of time?
Yes, you can cook it ahead and refrigerate it in a covered container. It is best eaten soon after cooking because reheating can make the eggs firmer and the chia mixture denser; warm it gently rather than overheating it.
Should you soak chia seeds before adding them to an oil-free chia and green pepper omelette?
No, soaking is not necessary because the eggs provide moisture for the chia seeds. Letting the mixed ingredients stand briefly can help the seeds hydrate evenly, while pre-soaking may add excess liquid and make the omelette slower to set.
Can frozen green peppers go in an oil-free chia and green pepper omelette?
Yes, but thaw and drain frozen green peppers first. They release more water than fresh peppers, which can leave the eggs loose; briefly cooking off that moisture in the nonstick pan helps the omelette set properly without oil.
What can you serve with an oil-free chia and green pepper omelette?
Serve an oil-free chia and green pepper omelette with sliced tomatoes, avocado, or a simple green salad. Toast or roasted potatoes also make it a more substantial meal, while fresh herbs or salsa add flavor without needing oil.
Why is an oil-free chia and green pepper omelette rubbery?
It is usually rubbery because the eggs were cooked too hot or for too long. Cook the omelette gently and remove it once just set; the residual heat will finish cooking it, while overcooking squeezes moisture from the eggs.
Can an oil-free chia and green pepper omelette be made without cheese?
Yes, cheese is optional in an oil-free chia and green pepper omelette. The eggs, chia seeds, and green pepper provide the base, while herbs, black pepper, or a little salsa can add flavor without changing the basic preparation.
Oil-free chia and green pepper omelette Vitamins & Minerals
Vitamins
B12
1.29µg · 54% DV
B2
0.6mg · 46% DV
Biotin
12.6µg · 42% DV
B5
2.03mg · 41% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
261mg · 37% DV
Iodine
47µg · 31% DV
Copper
0.14mg · 16% DV
Potassium ⭐
234mg · 7% DV
Sodium
153mg · 7% DV
Oil-free chia and green pepper omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free chia and green pepper omelette
To burn the 192 calories in 1 serving (medium) (150 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 Oil-free chia and green pepper omelette?
Oil-free chia and green pepper omelette is a home-style variation made with eggs, chopped green pepper and chia seeds, cooked without added oil. It is less a dish tied to one particular region than an easy way to give a familiar omelette extra texture and flavour.
The pepper brings a fresh, mildly vegetal taste, while chia softens as it cooks and can make the egg mixture slightly more cohesive. Serve it hot for breakfast or brunch, with toast, sliced tomatoes or a simple salad; it also works as a quick light meal. Eggs make it a source of protein, and chia contributes fibre. A good non-stick pan and gentle heat help it set without oil, while briefly softening the pepper first gives a more even result.
How Nutritious Is Oil-free chia and green pepper omelette?
Nutrient density
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.
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 Oil-free chia and green pepper omelette 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 Oil-free chia and green pepper omelette Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free chia and green pepper omelette Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oil-free chia and green pepper omelette Fat Profile
SATURATED
3.53g
MONOUNSATURATED
4.8g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.