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Zucchini, cheese, oat and egg omelet Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Zucchini, cheese, oat and egg omelet Nutrition Facts
Selected: 100 g
142
KCAL / 100G
Carbs
6.8g
· 19%
Protein
10.2g
· 28%
Fat
8.4g
· 53%
Fiber
1.3g
Zucchini, cheese, oat and egg omelet Vitamins & Minerals
Vitamins
B12
0.62µg · 26% DV
Biotin
7.1µg · 24% DV
B2
0.28mg · 22% DV
B5
0.78mg · 16% DV
Minerals
Selenium
20.5µg · 37% DV
Phosphorus
184mg · 26% DV
Calcium
152mg · 15% DV
Iodine
23µg · 15% DV
Zucchini, cheese, oat and egg omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Zucchini, cheese, oat and egg omelet 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, cheese, oat and egg omelet Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini, cheese, oat and egg omelet 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
Zucchini, cheese, oat and egg omelet Fat Profile
SATURATED
3.05g
MONOUNSATURATED
3.35g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
Foods Similar to Zucchini, cheese, oat and egg omelet
Zucchini, cheese, oat and egg omelet — Frequently Asked Questions
Why does a zucchini, cheese, oat and egg omelet turn watery, and how can I prevent it?
Zucchini releases a lot of moisture as it cooks, which can make the omelet soft or fragile. Salting the grated zucchini lightly, squeezing out excess water, and not overcrowding the pan helps.
Is this omelet only for breakfast, or can it work for other meals too?
It works well beyond breakfast and can be used for lunch or a light dinner. Pairing it with salad, yogurt, or a whole-grain side can make the meal more balanced and filling.
Is it better before or after a workout?
It can fit either time depending on portion size and what you eat with it. Before training, a lighter serving may sit better; after training, pairing it with a carbohydrate source is often more practical.
What does adding oats do to the texture?
Oats make the mixture slightly thicker and more substantial. If you use too much, the omelet can become dense or dry, so the batter consistency matters.
Can I make this omelet ahead of time?
Yes, it can be cooked in advance and kept chilled in a sealed container for a short time. Reheating gently in a pan or microwave usually gives the best texture.
Can it be frozen?
Yes, but the texture may soften after thawing because zucchini holds water. Freezing individual portions and reheating them thoroughly tends to work best.
Which cheeses work best in this kind of omelet?
Feta-style cheese, ricotta-type cheese, or semi-hard melting cheeses all work well. If the cheese is salty, reduce any added salt so the omelet does not become overpowering.
Is this omelet a good choice for someone trying to lose weight?
It is not automatically slimming, but its protein can help with fullness. Whether it supports weight loss depends more on portion size and the rest of the day's intake.
Is it suitable for children?
It often is, and it can be an easy way to include vegetables in a familiar dish. Extra care is needed for children with egg, dairy, or gluten allergies.
What goes well with this omelet?
It pairs well with fresh tomatoes, cucumbers, herbs, yogurt-based sides, or whole-grain bread. These additions can round out the meal without changing the omelet itself.
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Nutrition data compiled from USDA FoodData Central and scientific sources.