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Zucchini Oat Lavash Calories
A thin lavash-style flatbread made with zucchini and oats, providing useful fiber and moderate protein.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Zucchini Oat Lavash (60 g) has 85 calories. That works out to 142 calories per 100 g. It contains 14.3 g of carbs, 3.1 g of protein, 2 g of fat and 2.5 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Zucchini Oat Lavash Nutrition Facts
Selected: 1 piece (medium) · 60 g
85
KCAL / 60G
Carbs
14.3g
· 5% DV
Protein
3.1g
· 6% DV
Fat
2g
· 3% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 14% · Fat 21%
Zucchini Oat Lavash nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 2.5 g | 9% |
| Protein | 3.1 g | 6% |
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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How Many Calories in 1 Zucchini Oat Lavash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 85 kcal |
| 1 ounce (whole) | 28.4 g | 40 kcal |
| 1 piece (thin) | 35 g | 50 kcal |
| 1 piece (small) | 50 g | 71 kcal |
| 1 piece (large) | 85 g | 121 kcal |
| 1 cup (shredded) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 piece (extra large) | 110 g | 156 kcal |
| 1 serving (double) | 120 g | 170 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Zucchini Oat Lavash
How do you make Zucchini Oat Lavash?
Zucchini Oat Lavash is made by combining grated zucchini with oats or oat flour and a binder, then cooking the mixture as a thin flatbread. Squeeze excess liquid from the zucchini first, spread the mixture evenly in a pan, and cook both sides until set.
Do you need to squeeze zucchini for Zucchini Oat Lavash?
Yes, removing excess liquid helps Zucchini Oat Lavash hold together. Grated zucchini releases water as it cooks, which can leave the mixture too loose to flip. Squeeze it before mixing, then add a little more oat flour if the batter still seems runny.
Why does Zucchini Oat Lavash fall apart?
Zucchini Oat Lavash usually falls apart when the mixture is too wet or the flatbread is flipped before its underside has set. Drain the zucchini well, let the oats absorb moisture, and wait until the edges look firm before turning it.
Should you use oat flour or rolled oats for Zucchini Oat Lavash?
Either works for Zucchini Oat Lavash, but oat flour gives a more even, flexible texture. Rolled oats leave a coarser bite and need time to soften in the zucchini mixture. You can make oat flour by briefly blending rolled oats.
Can you bake Zucchini Oat Lavash instead of cooking it in a pan?
Yes, Zucchini Oat Lavash can be baked, although a skillet makes it easier to control the thin shape and brown both sides. Spread the mixture thinly on a lined baking tray and bake until firm, checking that the middle is cooked through.
What fillings work best in Zucchini Oat Lavash?
Zucchini Oat Lavash works well with hummus, roasted vegetables, salad greens, or a protein-rich filling such as beans or egg. Keep wet sauces and juicy vegetables modest so the flatbread stays sturdy enough to fold or roll.
How long does Zucchini Oat Lavash keep in the fridge?
Zucchini Oat Lavash keeps for about three days in the refrigerator when cooled and stored in a sealed container. Separate pieces with parchment if stacking them, and reheat briefly in a pan to bring back some softness.
Can you freeze Zucchini Oat Lavash?
Yes, Zucchini Oat Lavash freezes well once fully cooked and cooled. Stack pieces with parchment between them, seal them in a freezer-safe container, and thaw before reheating in a skillet. Freezing them individually makes it easier to take out only what you need.
Is Zucchini Oat Lavash more like a tortilla or a traditional lavash?
Zucchini Oat Lavash is closer to a homemade vegetable flatbread than traditional lavash: zucchini and oats give it a softer, more textured result, while classic lavash is usually a thin wheat-based bread. It may be less flexible for wrapping, especially when freshly cooked.
How do you stop Zucchini Oat Lavash from sticking to the pan?
Use a well-heated nonstick pan and let Zucchini Oat Lavash set before trying to lift it. A light coating of oil can help, but spreading the mixture too thin or moving it too soon makes it more likely to tear and stick.
Zucchini Oat Lavash Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
Biotin
1.92µg · 6% DV
B3
0.99mg · 6% DV
B6
0.1mg · 6% DV
Minerals
Manganese
0.63mg · 27% DV
Copper
0.11mg · 12% DV
Selenium
6.3µg · 11% DV
Phosphorus
75mg · 11% DV
Sodium
126mg · 5% DV
Potassium ⭐
138mg · 4% DV
Zucchini Oat Lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Oat Lavash
To burn the 85 calories in 1 piece (medium) (60 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.
What is Zucchini Oat Lavash?
Zucchini Oat Lavash is a thin, flexible flatbread made with zucchini and oats. It takes its cue from lavash, the soft, sheet-like bread associated with the Caucasus and neighbouring regions, while adding vegetables and oats to the dough.
Its mild flavour and pliable texture make it easy to roll around grilled vegetables, beans, cheese or eggs. Enjoy it as a wrap for lunch, or serve it alongside dips and salads; it also works well at breakfast with savoury fillings. The oats and zucchini contribute fibre, and the bread provides a moderate amount of protein. For a lighter meal, fill it generously with fresh vegetables and use a modest amount of sauce.
How Nutritious Is Zucchini Oat Lavash?
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.
Is Zucchini Oat Lavash 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 Oat Lavash Contain Allergens?
No known major allergens
Which Diets Is Zucchini Oat Lavash Good For?
Vegan
✓ 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 Oat Lavash Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.57g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 40.5:1
Above the ideal 4:1 (40.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.