1 piece (medium) of Zucchini Omelette (120 g) has 114 calories. That works out to 95 calories per 100 g. It contains 3.8 g of carbs, 9.2 g of protein, 6.8 g of fat and 1.6 g of fiber. Its 13.2 µg of Biotin covers 44% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Zucchini Omelette?

A zucchini omelette is a simple egg dish made by folding grated or chopped zucchini into beaten eggs and cooking the mixture in a pan. It is a familiar home-style preparation in many places rather than a dish tied to one specific origin; the zucchini may be softened first or cooked with the eggs.

The result is tender and savoury, with mild, slightly sweet pieces of zucchini throughout. Serve it warm for breakfast or a light lunch, perhaps with toast, a salad or fresh herbs. Eggs make it a useful source of protein, while the zucchini adds vegetable flavour and some fibre. For a lighter version, use a non-stick pan and only a little oil.

Zucchini Omelette Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

7.7g

· 15% DV

Fat

5.7g

· 7% DV

Fiber

1.3g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 32% · Fat 55%

Zucchini Omelette Vitamins & Minerals

Vitamins

Biotin

11µg · 37% DV

B12

0.7µg · 29% DV

0.18mg · 14% DV

0.7mg · 14% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

145mg · 21% DV

Iodine

18µg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Zucchini Omelette?

Nutrient density

High

68/ 100

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

49/ 100

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 Omelette Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Zucchini Omelette

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Zucchini 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 Omelette Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Zucchini 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 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).

Compare Zucchini Omelette

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Zucchini Omelette vs Egg48 kcal fewer per 100 g

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Zucchini Omelette vs Chicken Soup50 kcal more per 100 g

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Zucchini Omelette vs Protein Powder285 kcal fewer per 100 g

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Zucchini Omelette vs MenemenSame calories per 100 g

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Foods Similar to Zucchini Omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Zucchini Omelette

How do you make a zucchini omelette?

Cook grated or finely chopped zucchini in a pan until its moisture has evaporated. Pour in beaten eggs, then cook gently until set, folding or flipping the omelette as you prefer. Season with salt, pepper, and herbs.

Should you cook zucchini before adding it to a zucchini omelette?

Yes, cook the zucchini first for a zucchini omelette. Raw zucchini releases water as it heats, which can leave the eggs watery and unevenly cooked; sautéing it beforehand gives the omelette a firmer texture.

How do you stop a zucchini omelette from getting watery?

To keep a zucchini omelette from getting watery, squeeze excess liquid from grated zucchini or cook it in the pan until the moisture evaporates. Let it cool slightly before mixing it with the eggs.

Can you bake a zucchini omelette?

Yes, you can bake a zucchini omelette. Cook the zucchini first, combine it with beaten eggs, and transfer the mixture to an oven-safe dish. Bake until the center is set rather than relying only on browned edges.

What cheese goes well in a zucchini omelette?

Feta, goat cheese, and cheddar all pair well with zucchini in an omelette. Crumble or grate the cheese into the egg mixture, and taste before adding salt because feta and other brined cheeses can be salty.

Can you make a zucchini omelette without milk?

Yes, a zucchini omelette works well without milk. Eggs set on their own, and the cooked zucchini provides moisture; for a tender result, cook the omelette gently and take it off the heat as soon as the eggs are set.

What herbs go well in a zucchini omelette?

Dill, parsley, basil, and chives complement zucchini in an omelette. Add chopped fresh herbs to the beaten eggs or scatter them over the finished dish; dill and feta make a particularly familiar pairing.

What should you serve with a zucchini omelette?

Serve a zucchini omelette with a green salad, sliced tomatoes, or toasted bread for a simple meal. For brunch, roasted potatoes or fruit also work well without overpowering the mild zucchini flavor.

Can you eat a zucchini omelette cold?

Yes, a zucchini omelette can be eaten cold if it has been refrigerated promptly after cooking. Its texture will be firmer when chilled, so let it sit briefly at room temperature or reheat it gently if you prefer it warm.

How do you keep a zucchini omelette from sticking to the pan?

Use a well-heated nonstick pan and lightly coat it with oil or butter before adding the zucchini omelette mixture. Keep the heat moderate and wait until the underside is set before trying to fold or turn it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026