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Zucchini, Pepper and Potato Omelette Calories
Protein-rich vegetable omelette
CALORIES
GI
POTASSIUM
FIBER
Zucchini, Pepper and Potato Omelette Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
9.4g
· 29%
Protein
6.9g
· 21%
Fat
7.2g
· 50%
Fiber
1.5g
Zucchini, Pepper and Potato Omelette Vitamins & Minerals
Vitamins
B12
0.55µg · 23% DV
Vitamin C
21mg · 23% DV
B2
0.25mg · 19% DV
Biotin
5µg · 17% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
122mg · 17% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
Zucchini, Pepper and Potato Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Zucchini, Pepper and Potato 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, Pepper and Potato Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini, Pepper and Potato 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, Pepper and Potato Omelette Fat Profile
SATURATED
1.55g
MONOUNSATURATED
3.35g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
Foods Similar to Zucchini, Pepper and Potato Omelette
Zucchini, Pepper and Potato Omelette — Frequently Asked Questions
How can I keep a zucchini, pepper and potato omelette from becoming watery?
Cook the zucchini and peppers first over moderately high heat until their excess moisture has evaporated. Letting the vegetables cool slightly before adding the eggs also helps the omelette set properly.
Should the potatoes be cooked before adding them to the omelette?
Pre-cooking diced potatoes by boiling, steaming or pan-cooking them helps them become tender without overcooking the eggs. If using raw potato, cut it very small and cook it thoroughly before or while adding the egg mixture.
Can this omelette be baked instead of cooked on the stovetop?
Yes. Sauté the vegetables first, combine them with the eggs, then bake in a lightly oiled dish for a thicker omelette with even cooking.
What should I serve with zucchini, pepper and potato omelette?
A tomato, cucumber or leafy salad adds freshness and contrast. Whole-grain bread, yogurt, or a bean salad can turn it into a more substantial meal.
Is this omelette a good option after exercise?
It can work as a convenient post-exercise meal because it provides protein alongside carbohydrate-containing potato. Add fruit, bread, or another carbohydrate source if your training session was long or particularly demanding.
How long does leftover omelette keep in the fridge?
Refrigerate it in a sealed container within two hours of cooking and eat it the next day for best quality. Reheat it until hot throughout, and avoid reheating the same portion repeatedly.
Can zucchini, pepper and potato omelette be frozen?
It can be frozen in individual portions, although the zucchini may release water after thawing and make the texture softer. Thaw it in the refrigerator and reheat it thoroughly.
Does having potato in an omelette automatically cause a blood sugar spike?
No. The effect depends on portion size, cooking method, and the rest of the meal. The eggs and vegetables can slow digestion compared with eating potato on its own, but individual responses vary.
Who should avoid this omelette?
People with an egg allergy should avoid it, as eggs are a major ingredient. Anyone following a medically prescribed diet for blood sugar, kidney disease, or food intolerance should adapt the recipe with guidance suited to their needs.
How do I stop the omelette from sticking or breaking when I turn it?
Use a well-heated non-stick pan with a little oil, then cook over medium-low heat until the base and edges are set. A lid can help the top cook through, reducing the need to flip it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.