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Vegetable, olive, pepper and cottage cheese omelet Calories
Protein-rich vegetable omelet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable, olive, pepper and cottage cheese omelet (180 g) has 245 calories. That works out to 136 calories per 100 g. It contains 6.5 g of carbs, 20.2 g of protein, 15.3 g of fat and 2 g of fiber. Its 36.9 µg of Selenium covers 67% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Vegetable, olive, pepper and cottage cheese omelet Nutrition Facts
Selected: 1 serving (medium) · 180 g
245
KCAL / 180G
Carbs
6.5g
· 2% DV
Protein
20.2g
· 40% DV
Fat
15.3g
· 20% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 33% · Fat 56%
Vegetable, olive, pepper and cottage cheese omelet nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 4.77 g | 24% |
| Trans fat | 0.05 g | |
| Sodium | 549 mg | 24% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 20.2 g | 40% |
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 Vegetable, olive, pepper and cottage cheese omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 245 kcal |
| 1 piece (small) | 90 g | 122 kcal |
| 100 g | 100 g | 136 kcal |
| 1 piece (medium) | 140 g | 190 kcal |
| 1 cup (diced) | 150 g | 204 kcal |
| 1 piece (large) | 220 g | 299 kcal |
| 1 serving (large) | 280 g | 381 kcal |
| 2 piece (double) | 280 g | 381 kcal |
Calculated from 136 calories per 100 g.
Frequently Asked Questions About Vegetable, olive, pepper and cottage cheese omelet
How do you make a vegetable, olive, pepper and cottage cheese omelet?
To make a vegetable, olive, pepper and cottage cheese omelet, sauté chopped vegetables and pepper until tender, then pour in beaten eggs. Add the olives and cottage cheese as the eggs begin to set, and cook over low heat until done.
What vegetables go well in a vegetable, olive, pepper and cottage cheese omelet?
Spinach, mushrooms, onions and zucchini all work well in a vegetable, olive, pepper and cottage cheese omelet. Chop them small, and cook watery vegetables first so they do not release excess liquid into the eggs.
Why does a vegetable, olive, pepper and cottage cheese omelet turn watery?
A vegetable, olive, pepper and cottage cheese omelet usually turns watery because vegetables such as mushrooms, zucchini or tomatoes release liquid as they cook. Sauté them first, drain excess moisture, and add the cottage cheese after the eggs have started to set.
Can you make a vegetable, olive, pepper and cottage cheese omelet ahead of time?
Yes, you can prepare the chopped vegetables, olives and cottage cheese ahead, but the omelet is best cooked just before serving. Keep the prepared ingredients covered in the refrigerator, then add them to freshly beaten eggs when ready to cook.
How do you store leftover vegetable, olive, pepper and cottage cheese omelet?
Refrigerate leftover vegetable, olive, pepper and cottage cheese omelet in a covered container once it has cooled. Eat it within three to four days and reheat it until hot throughout; do not leave cooked eggs at room temperature for long.
Can you freeze a vegetable, olive, pepper and cottage cheese omelet?
Yes, a vegetable, olive, pepper and cottage cheese omelet can be frozen, but the vegetables and cottage cheese may become watery or grainy after thawing. Freeze individual portions in airtight wrapping and reheat thoroughly after thawing.
What can you use instead of cottage cheese in a vegetable, olive, pepper and cottage cheese omelet?
Crumbled feta or ricotta can replace cottage cheese in a vegetable, olive, pepper and cottage cheese omelet. Feta is saltier, so use fewer olives or skip added salt; ricotta gives the filling a softer, creamier texture.
How do you keep a vegetable, olive, pepper and cottage cheese omelet from sticking to the pan?
Use a well-seasoned nonstick pan and lightly coat it with oil before adding the eggs for a vegetable, olive, pepper and cottage cheese omelet. Keep the heat moderate and wait for the underside to set before folding or turning it.
What should you serve with a vegetable, olive, pepper and cottage cheese omelet?
A vegetable, olive, pepper and cottage cheese omelet pairs well with a green salad, sliced tomatoes or whole-grain toast. Because the filling already includes olives and cheese, a fresh, lightly dressed side balances the meal without making it overly salty.
Can you make a vegetable, olive, pepper and cottage cheese omelet without folding it?
Yes, cook a vegetable, olive, pepper and cottage cheese omelet uncovered over low heat until the top is nearly set, or finish it briefly under a broiler if your pan is oven-safe. This makes it easier to serve in wedges like a frittata.
Vegetable, olive, pepper and cottage cheese omelet Vitamins & Minerals
Vitamins
B12
1.28µg · 53% DV
Biotin
15.3µg · 51% DV
B2
0.56mg · 43% DV
Vitamin C
36.72mg · 41% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
326mg · 47% DV
Iodine
50µg · 33% DV
Sodium
549mg · 24% DV
Potassium ⭐
324mg · 10% DV
Vegetable, olive, pepper and cottage cheese omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable, olive, pepper and cottage cheese omelet
To burn the 245 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.
What is Vegetable, olive, pepper and cottage cheese omelet?
This vegetable, olive and pepper omelet is made with beaten eggs, chopped vegetables, olives, peppers and lor, a mild Turkish whey cheese. It is a home-style combination rather than a dish tied to one specific region; the vegetables can vary with the season and what is on hand. Lor is not quite the same as the cottage cheese named on this page, so it is the Turkish cheese that gives this version its character.
The eggs and soft cheese make a tender centre, while olives add a salty, savoury note. Serve it warm for breakfast or a quick lunch, with toast or a simple salad. It is a protein-rich option, with 11.2 g of protein per 100 g; use a little oil in the pan for a lighter result.
How Nutritious Is Vegetable, olive, pepper and cottage cheese omelet?
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 Vegetable, olive, pepper and cottage cheese omelet 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 Vegetable, olive, pepper and cottage cheese omelet Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable, olive, pepper and cottage cheese omelet 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
Vegetable, olive, pepper and cottage cheese omelet Fat Profile
SATURATED
4.77g
MONOUNSATURATED
6.16g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.