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Provides protein from eggs and cheese, with fiber from oats and mushrooms.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Two-Egg Mushroom, Cheese, and Oat Omelet (180 g) has 342 calories. That works out to 190 calories per 100 g. It contains 14.6 g of carbs, 21.2 g of protein, 22.9 g of fat and 1.3 g of fiber. Its 39.6 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
342
KCAL / 180G
Carbs
14.6g
· 5% DV
Protein
21.2g
· 42% DV
Fat
22.9g
· 29% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 24% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | |
| Total fat | 22.9 g | 29% |
| Saturated fat | 8.64 g | 43% |
| Trans fat | 0.18 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 14.6 g | 5% |
| Fiber | 1.3 g | 5% |
| Protein | 21.2 g | 42% |
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 | 342 kcal |
| 1 piece (half) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (small) | 120 g | 228 kcal |
| 1 serving (small) | 130 g | 247 kcal |
| 1 piece (whole) | 180 g | 342 kcal |
| 1 serving (large) | 240 g | 456 kcal |
| 1 piece (large) | 240 g | 456 kcal |
Calculated from 190 calories per 100 g.
Cook sliced mushrooms in a pan until their released liquid has evaporated. Stir oats and cheese into beaten eggs, pour the mixture over the mushrooms, and cook over low heat until set. Fold the omelet and serve while warm.
Rolled oats work well and keep a slight bite; quick oats soften more and blend into the eggs. If you prefer a smoother texture, use oat flour. Let whole oats sit in the beaten egg for a few minutes before cooking.
Cook the mushrooms separately until their liquid evaporates before adding the egg mixture. Crowding the pan can make mushrooms steam instead of brown, so cook them in a single layer or in batches if needed.
Cheddar, mozzarella, and Swiss-style cheeses all melt well in a Two-Egg Mushroom, Cheese, and Oat Omelet. Grate or crumble the cheese so it warms evenly, and use a sharper cheese if you want more flavor without adding a large amount.
Yes, it can make a filling breakfast because eggs and cheese provide protein, while oats add substance and mushrooms add texture. Serve it with fruit or fresh vegetables if you want a more complete morning meal.
Yes, you can cook it ahead and refrigerate it in a covered container for the next day. Reheat it until hot, preferably in a pan or microwave; for the best texture, cook the mushrooms in advance but mix and cook the eggs just before eating.
Yes, cooking the mushrooms first helps drive off their moisture and prevents a wet omelet. Add them to the eggs only after they have softened and most of the liquid in the pan has evaporated.
Yes, leftover cooked mushrooms work well in a Two-Egg Mushroom, Cheese, and Oat Omelet. Warm them briefly in the pan first, then pour in the egg, oat, and cheese mixture; use leftovers that were refrigerated promptly.
A crisp green salad, sliced tomatoes, or sautéed greens pair well with a Two-Egg Mushroom, Cheese, and Oat Omelet. For brunch, add fruit or toast; the oats in the omelet already contribute a grain component.
Yes, spinach is an easy addition. Cook it with the mushrooms until wilted and any released liquid has evaporated, then add the egg mixture. This prevents excess moisture from making the omelet difficult to set.
Vitamins
B12
1.26µg · 53% DV
B2
0.63mg · 48% DV
Biotin
14.4µg · 48% DV
B5
1.62mg · 32% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
342mg · 49% DV
Manganese
0.72mg · 31% DV
Iodine
45µg · 30% DV
Sodium
540mg · 23% DV
Potassium ⭐
378mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 342 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.
A Two-Egg Mushroom, Cheese, and Oat Omelet is a homestyle pan-cooked dish made by folding chopped mushrooms, cheese and oats into beaten eggs. It has no single regional origin; it is a practical variation on the familiar omelet, with oats adding extra body.
Expect tender eggs, savory mushrooms, melted cheese and a slightly hearty texture. Serve it hot for breakfast or brunch, perhaps with toast or a simple salad, or make it a quick lunch. Eggs and cheese contribute protein, while the oats and mushrooms add some fibre. For a lighter version, use a modest amount of cheese and cook it in a non-stick pan with just a little oil.
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 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
8.64g
MONOUNSATURATED
8.1g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 10.2:1
Above the ideal 4:1 (10.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.