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Egg Oat Omelette Calories
High in protein and fiber, filling breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Egg Oat Omelette (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 12.2 g of carbs, 10.6 g of protein, 7.8 g of fat and 2 g of fiber. Its 15.6 µg of Biotin covers 52% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Egg Oat Omelette?
Egg oat omelette is a simple pan-cooked dish made by mixing oats into beaten eggs. It is more of a flexible, modern breakfast idea than a recipe tied to one particular region. As it cooks, the egg sets around the flakes, giving the omelette a soft centre with a slightly hearty texture and lightly browned edges.
Serve it warm for breakfast or a quick lunch, with fresh vegetables, salad or toast; it also works well alongside tea or coffee. Eggs and oats make it a filling choice with protein and fibre. For a lighter version, use just a little oil in the pan and add vegetables such as spinach or tomatoes.
Egg Oat Omelette Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
10.2g
· 4% DV
Protein
8.8g
· 18% DV
Fat
6.5g
· 8% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 26% · Fat 44%
Egg Oat Omelette Vitamins & Minerals
Vitamins
Biotin
13µg · 43% DV
B12
0.7µg · 29% DV
B2
0.22mg · 17% DV
B5
0.7mg · 14% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
140mg · 20% DV
Iodine
16µg · 11% DV
Zinc
1mg · 9% DV
How Nutritious Is Egg Oat Omelette?
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.
Egg Oat Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg Oat Omelette
To burn the 140 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.
Is Egg Oat Omelette Processed?
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.
Does Egg Oat Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Egg Oat Omelette Good For?
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
Egg Oat Omelette Fat Profile
SATURATED
2g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Frequently Asked Questions About Egg Oat Omelette
How do you make an egg oat omelette?
Whisk the eggs, stir in the oats, and let the mixture sit briefly so they begin to soften. Pour it into a lightly oiled pan over medium-low heat. Cover until the underside sets, then turn and cook the other side.
Can you use rolled oats in an egg oat omelette?
Yes, rolled oats work well in an egg oat omelette. They keep some texture, while quick oats blend in more smoothly. Steel-cut oats are usually too firm unless cooked first, so choose rolled or quick oats for an easy breakfast.
Why does an egg oat omelette fall apart when you flip it?
An egg oat omelette can break if the center is still wet or the pan is too hot. Cook it over medium-low heat until the underside is set and the edges release, then flip it carefully with a wide spatula. A smaller omelette is easier to turn.
Should you soak oats before making an egg oat omelette?
You do not need to soak the oats separately for an egg oat omelette. Stir them into the beaten eggs and let the mixture rest for a few minutes before cooking; this softens the flakes and helps the omelette hold together.
Can you make an egg oat omelette without flour?
Yes, an egg oat omelette does not need flour. The eggs bind the oats as they cook, and a short resting time helps the mixture thicken. If it still seems runny, add a little more oats rather than flour.
What cheese goes well in an egg oat omelette?
Feta, cheddar, and goat cheese all pair well with an egg oat omelette. Crumble or grate a modest amount into the mixture so the center can cook through. Since some cheeses are salty, taste before adding extra salt.
Can you add vegetables to an egg oat omelette?
Yes, vegetables such as spinach, bell pepper, mushrooms, or tomatoes work in an egg oat omelette. Cook watery vegetables first to remove excess moisture, then fold them into the egg-and-oat mixture so the omelette sets instead of turning soggy.
Is an egg oat omelette a good breakfast for weight loss?
An egg oat omelette can fit a weight-loss breakfast because its protein and oats can make the meal satisfying. It does not cause weight loss on its own, and generous oil, cheese, or toppings can make the meal more energy-dense.
Can you make an egg oat omelette ahead of time?
Yes, you can cook an egg oat omelette ahead and refrigerate it in a covered container. Reheat it thoroughly before eating; its texture is best when freshly made, so avoid keeping it at room temperature for an extended time.
What can you serve with an egg oat omelette?
Serve an egg oat omelette with fresh tomatoes, greens, or sliced avocado for a simple breakfast. For a more substantial meal, add fruit or plain yogurt on the side. Keep wet toppings separate until serving so the omelette does not become soggy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.