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Vegan cheese omelette Calories
Plant protein, fiber, B12 fortified, low cholesterol
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegan cheese omelette (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 8.6 g of carbs, 10.2 g of protein, 14.4 g of fat and 3 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Vegan cheese omelette Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
8.6g
· 3% DV
Protein
10.2g
· 20% DV
Fat
14.4g
· 18% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 20% · Fat 63%
Vegan cheese omelette nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3 g | 11% |
| Protein | 10.2 g | 20% |
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 Medium Vegan cheese omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 slice (thin) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 1 slice (thick) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Vegan cheese omelette
What is a vegan cheese omelette made of?
A vegan cheese omelette is usually made with tofu or chickpea flour as its egg-free base, plus plant-based cheese and seasonings. Recipes vary: tofu gives a softer, curd-like texture, while chickpea flour sets into a firmer, sliceable omelette.
How do you make a vegan cheese omelette from scratch?
Blend or whisk an egg-free base, such as crumbled tofu or chickpea flour with water, then season it and cook it in a lightly oiled pan. Add vegan cheese before the mixture sets, cover briefly, and cook until the center is no longer wet.
Does a vegan cheese omelette contain eggs?
No, a vegan cheese omelette is made without eggs. Tofu, chickpea flour, or another plant-based mixture provides the omelette-like base, while vegan cheese replaces dairy cheese. Packaged versions can differ, so check the ingredients if you have an egg allergy.
Which vegan cheese melts best in a vegan cheese omelette?
A shredded vegan cheese formulated to melt works best in a vegan cheese omelette. Results vary by brand and ingredients: some soften smoothly, while others stay firm or turn oily. Add a thin layer during cooking and cover the pan to help it melt.
Why does my vegan cheese omelette fall apart?
A vegan cheese omelette often falls apart when its base is too wet, too thin, or flipped before it has set. Use a well-heated nonstick pan, let the underside cook fully, and loosen the edges before turning it; tofu and chickpea-flour batters need different handling.
Can you meal-prep vegan cheese omelettes?
Yes, vegan cheese omelettes can be cooked ahead and refrigerated in a sealed container for about three days. Reheat one gently in a skillet or microwave until hot; the texture may be softer than when freshly made, especially with a tofu-based recipe.
Can you freeze a vegan cheese omelette?
Yes, you can freeze a vegan cheese omelette, although thawing may make it softer or slightly crumbly. Freeze individual portions in airtight packaging, thaw them in the refrigerator, and reheat in a skillet for a firmer surface.
What can I use instead of tofu in a vegan cheese omelette?
Chickpea flour is a common tofu-free base for a vegan cheese omelette; whisk it with water and let the batter rest briefly before cooking. Some recipes use mung bean batter, which also sets like an omelette, but the texture and flavor will differ.
What should you serve with a vegan cheese omelette?
Serve a vegan cheese omelette with toast, sautéed mushrooms, roasted tomatoes, or a fresh salad. For a brunch plate, add potatoes or beans; if the vegan cheese is salty, choose sides with little or no added salt.
Is a vegan cheese omelette a good source of B12?
A vegan cheese omelette provides vitamin B12 only if an ingredient, such as the vegan cheese or another fortified product, contains added B12. Tofu and chickpea flour are not reliable natural sources, so the dish is not automatically a dependable B12 source.
Vegan cheese omelette Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B2
0.22mg · 17% DV
B5
0.72mg · 14% DV
Vitamin A
108µg · 12% DV
Minerals
Phosphorus
132mg · 19% DV
Sodium
408mg · 18% DV
Calcium
144mg · 14% DV
Selenium
6µg · 11% DV
Potassium ⭐
204mg · 6% DV
Vegan cheese omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan cheese omelette
To burn the 216 calories in 1 piece (medium) (120 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 Vegan cheese omelette?
A Vegan cheese omelette is a savoury, pan-cooked alternative to an egg omelette, made with a plant-based mixture—often tofu or chickpea flour—and vegan cheese. The base and cheese vary by recipe, so the result can be more like a soft folded omelette or a lightly set pancake.
It is best served warm, when the centre is tender and the cheese softens. Depending on where you live, try it for breakfast or brunch with toast, tomatoes, greens or avocado; it also works as a quick light lunch. It supplies plant protein and some fibre, with 8.5 g of protein per 100 g in this listing; some versions are fortified with B12. For a lighter plate, cook it with little oil and add fresh vegetables.
How Nutritious Is Vegan cheese omelette?
Nutrient density
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.
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 Vegan cheese omelette Processed?
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.
Does Vegan cheese omelette Contain Allergens?
Contains these allergens:
Which Diets Is Vegan cheese omelette Good For?
Vegan
✓ 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
Vegan cheese omelette Fat Profile
SATURATED
3.72g
MONOUNSATURATED
5.04g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.