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Hearty breakfast made with eggs, assorted vegetables, and cheese; rich in protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Vegetable Omelette (Cheese) (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 5 g of carbs, 11.4 g of protein, 11 g of fat and 1.4 g of fiber. Its 15.6 µg of Biotin covers 52% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
168
KCAL / 120G
Carbs
5g
· 2% DV
Protein
11.4g
· 23% DV
Fat
11g
· 14% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 28% · Fat 60%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.06 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 11.4 g | 23% |
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 piece (medium) | 120 g | 168 kcal |
| 1 slice (thin) | 60 g | 84 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 1 slice (thick) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 piece (large) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 1 piece (extra large) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
A vegetable omelette with cheese usually combines beaten eggs with chopped vegetables and a melting or crumbled cheese. Bell pepper, mushrooms, spinach, tomato, and spring onion are common choices. Cook vegetables that release moisture before adding the eggs so the omelette sets properly.
Cook watery vegetables before adding them to a vegetable omelette with cheese, and let excess liquid evaporate. Mushrooms, tomatoes, and spinach can release a lot of moisture. Using a modest amount of filling also helps the eggs cook evenly instead of turning soft or wet.
Cheddar melts smoothly in a vegetable omelette with cheese, while feta adds a salty, crumbly texture. Swiss-style cheese also works well with mushrooms and spinach. Add salty cheeses sparingly and taste the mixture before seasoning, since the cheese may provide enough salt.
Yes, cook most vegetables first when making a vegetable omelette with cheese. This softens firmer pieces and drives off moisture before it can thin the eggs. Tender greens can go in near the end of cooking, just long enough to wilt.
Yes, you can bake a vegetable omelette with cheese in an oven-safe skillet or baking dish. Cook the vegetables first, pour in the beaten eggs, add the cheese, and bake until the center is set. The dish needs to be oven-safe and suitable for the temperature used.
Whisk the eggs until the yolks and whites are fully combined, then cook the vegetable omelette with cheese over moderate to low heat. A lid helps the top set without overcooking the bottom. Keep the filling light so it does not weigh down the eggs.
Refrigerate leftover vegetable omelette with cheese promptly in a covered container. For best texture, eat it within a few days; cooked eggs and cheese should not be left sitting at room temperature for an extended period. Cool leftovers before sealing the container.
Serve a vegetable omelette with cheese with toast, fresh fruit, or a simple green salad. For brunch, roasted potatoes or sliced tomatoes make it a fuller plate. Since the omelette already has vegetables and cheese, a light side keeps the meal balanced in texture.
Yes, reheat a vegetable omelette with cheese gently in a covered skillet over low heat, or use a microwave in short bursts. Gentle heating helps keep the eggs tender and the cheese from turning oily. Avoid reheating it for longer than needed to warm it through.
Yes, a vegetable omelette with cheese can make a satisfying breakfast because eggs provide protein and the vegetables add variety. Pair it with whole-grain toast or fruit if you want a more complete meal, rather than relying on the omelette alone for all your morning food.
Vitamins
Biotin
15.6µg · 52% DV
B12
0.84µg · 35% DV
Vitamin A
216µg · 24% DV
B2
0.26mg · 20% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
204mg · 29% DV
Calcium
192mg · 19% DV
Sodium
384mg · 17% DV
Potassium ⭐
252mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 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.
A vegetable omelette with cheese is made by cooking beaten eggs with chopped vegetables—often peppers, tomatoes or greens—and cheese. It is a flexible home-cooked dish rather than a recipe tied to one particular place, with the vegetables and cheese varying by cook.
It is commonly served hot for breakfast or brunch, and also makes an easy light meal. The eggs set softly around the vegetables, while the cheese melts into the filling; toast or a simple salad makes a natural accompaniment. Eggs and cheese give it a protein-containing, satisfying character, with vegetables adding variety. For a lighter version, use a little oil, add extra vegetables and serve with whole-grain toast.
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.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.84g
MONOUNSATURATED
4.32g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.