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Egg-based vegetable omelet, protein-rich and filling.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
1 piece (medium) of Vegetable omelet (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 4.6 g of carbs, 12.2 g of protein, 13.1 g of fat and 1.1 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 3 (low), so it raises blood sugar slowly.
Vegetable omelet here refers to sebzeli kaygana, a Turkish pan-cooked dish associated especially with the Black Sea region. Eggs are mixed with finely chopped vegetables or fresh herbs; some home versions add a little flour and milk or water. The exact mix often follows what is in season or on hand.
It is tender inside with a lightly browned surface, and is commonly eaten hot for breakfast in Turkey, perhaps with bread and tea, or served as a simple lunch. For English-speaking cooks, it works just as well as a quick light supper with salad. The eggs make it filling and protein-rich, with 10.2 g protein per 100 g. Add extra vegetables and use a measured amount of oil for a lighter panful.
Selected: 100 g
154
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
10.2g
· 20% DV
Fat
10.9g
· 14% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 26% · Fat 64%
Vitamins
Biotin
18µg · 60% DV
B12
0.95µg · 40% DV
B2
0.32mg · 25% DV
Vitamin A
180µg · 20% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
165mg · 24% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
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.
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.
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 154 calories in 100 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.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3g
MONOUNSATURATED
4.4g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Whisk the eggs, stir in finely chopped vegetables, and pour the mixture into a lightly oiled, preheated nonstick pan. Cook over medium-low heat until the bottom is set, then fold or carefully flip it and cook until the center is no longer runny.
Bell peppers, spinach, mushrooms, onions, tomatoes, and zucchini all work well in a vegetable omelet. Use vegetables you enjoy, but chop them small; watery vegetables such as tomatoes and zucchini are best drained or cooked first so they do not make the eggs soggy.
Yes, cook firm or watery vegetables such as onions, mushrooms, peppers, and zucchini before adding them to a vegetable omelet. This softens them and releases excess moisture. Tender greens and herbs can go straight into the egg mixture or be stirred in near the end.
Cook off excess liquid before adding vegetables to a vegetable omelet, especially moisture from mushrooms, zucchini, and tomatoes. Avoid overloading the eggs, and use a moderate heat so the omelet sets without releasing steam that leaves the center wet.
Use a well-heated nonstick pan with a thin coating of oil or butter, and wait until the bottom of the vegetable omelet has set before moving it. For an easier flip, make a smaller omelet or cut a large one into sections with a spatula.
Yes, frozen vegetables can go into a vegetable omelet, but thaw and drain them or cook them briefly first to remove excess water. Add them to the eggs once they are hot and dry; otherwise, their moisture can make the omelet soft and difficult to fold.
Parsley, chives, dill, and basil pair well with vegetables in an omelet, while cheddar, feta, or goat cheese add a savory finish. Add chopped herbs to the egg mixture, and use cheese sparingly so the filling does not overpower the vegetables.
A vegetable omelet is usually cooked quickly in a pan and folded around or over its filling. A frittata is thicker, with the ingredients mixed through the eggs, and is generally cooked more slowly; it may finish under a grill or in the oven.
Serve a vegetable omelet with toast, a green salad, roasted potatoes, or fresh fruit, depending on whether it is breakfast or a main meal. For a lighter pairing, choose salad or sliced vegetables; bread makes it more substantial.
Refrigerate leftover vegetable omelet in a covered container and eat it within a few days. Reheat it gently in a skillet or microwave until hot throughout; the eggs may become firmer after reheating, so avoid heating it longer than necessary.
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Nutrition data compiled from USDA FoodData Central and scientific sources.