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Zucchini carrot omelette Calories
Nutritious omelette with eggs, zucchini, and carrots
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Zucchini carrot omelette (120 g) has 118 calories. That works out to 98 calories per 100 g. It contains 5 g of carbs, 8.5 g of protein, 6.8 g of fat and 1.3 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Zucchini carrot omelette?
Zucchini carrot omelette is a home-style dish made by folding grated or finely chopped zucchini and carrot into beaten eggs, then cooking the mixture in a pan. It is an easy way to use fresh vegetables, rather than a dish tied to one particular region. The vegetables soften as the eggs set, giving the omelette a tender texture and a mild, slightly sweet flavour.
Serve it warm for breakfast, brunch or a light lunch; it works well with toast, a simple salad or fresh herbs. Eggs make it a protein-containing meal, while the vegetables add some fibre. For a lighter version, use just a little oil and serve with salad instead of a heavier side.
Zucchini carrot omelette Nutrition Facts
Selected: 100 g
98
KCAL / 100G
Carbs
4.2g
· 2% DV
Protein
7.1g
· 14% DV
Fat
5.7g
· 7% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 29% · Fat 54%
Zucchini carrot omelette Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
Vitamin A
220µg · 24% DV
B12
0.5µg · 21% DV
B2
0.19mg · 15% DV
Minerals
Selenium
10µg · 18% DV
Phosphorus
120mg · 17% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
How Nutritious Is Zucchini carrot 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.
Zucchini carrot omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini carrot omelette
To burn the 98 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 Zucchini carrot 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 Zucchini carrot omelette Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini carrot omelette Good For?
Vegan
— Not 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
Zucchini carrot omelette Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Frequently Asked Questions About Zucchini carrot omelette
How do you make a zucchini carrot omelette?
A zucchini carrot omelette is made by cooking grated zucchini and carrot with beaten eggs. Squeeze excess liquid from the vegetables, soften them briefly in a pan, then pour in the eggs. Cook gently until set, folding the omelette or covering the pan to cook the top.
Why does a zucchini carrot omelette turn watery?
A zucchini carrot omelette usually turns watery because zucchini releases moisture as it cooks. Squeeze the grated zucchini firmly before adding it, or cook the vegetables first until their liquid evaporates. Adding the eggs before excess moisture is gone can leave the omelette soft and difficult to lift.
Should you cook zucchini before adding it to a zucchini carrot omelette?
Yes, briefly cooking zucchini first helps a zucchini carrot omelette set more evenly. Grate the zucchini and carrot, cook them until tender and their excess moisture has evaporated, then add the eggs. If you prefer to use raw zucchini, squeeze it thoroughly before mixing.
Can you bake a zucchini carrot omelette in the oven?
Yes, you can bake a zucchini carrot omelette in an oven-safe dish. Squeeze the grated vegetables, mix them with beaten eggs, and pour the mixture into a greased dish. Bake until the centre is set; a deeper dish will take longer to cook than a shallow one.
What cheese goes well in a zucchini carrot omelette?
Feta, cheddar, and Parmesan all pair well with a zucchini carrot omelette. Crumble or grate a modest amount into the egg mixture, or scatter it over the top near the end of cooking. If the cheese is salty, taste before adding extra salt.
What herbs can you add to a zucchini carrot omelette?
Dill, parsley, and chives work well in a zucchini carrot omelette. Chop the herbs finely and stir them into the beaten eggs, or scatter them over the cooked omelette for a fresher flavour. Avoid adding too much wet herb mixture, which can soften the eggs.
What should you serve with a zucchini carrot omelette?
Serve a zucchini carrot omelette with toast, a green salad, or sliced tomatoes for an easy meal. For a heartier plate, add beans or plain yogurt. The omelette already contains vegetables, so choose sides based on whether you want breakfast, lunch, or a light dinner.
Can you make a zucchini carrot omelette ahead of time?
Yes, you can cook a zucchini carrot omelette ahead and refrigerate it for a quick meal. Let it cool, place it in a covered container, and chill promptly. Reheat it until hot throughout, preferably in a pan over low heat so the eggs do not become rubbery.
Can you freeze a zucchini carrot omelette?
Yes, a zucchini carrot omelette can be frozen, though thawed zucchini may release water and make the texture softer. Cool it fully, portion it into airtight containers, and thaw it in the refrigerator before reheating. For the best texture, eat it freshly cooked.
Is a zucchini carrot omelette a healthy breakfast?
Yes, a zucchini carrot omelette can be a nourishing breakfast because it combines eggs with vegetables. Pair it with whole-grain toast or fruit if you want a more filling meal. Use a moderate amount of cooking oil, since added fat can substantially change the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.