⏱ 50 min totalCauliflower and Feta Omelet
Per 1 serving · 413 g · 6 ingredients
of a 2,000 cal day
- Protein27g21% of calories
- Carbs14g11% of calories
- Fat39g68% of calories
At a glance
One serving of Cauliflower and Feta Omelet (413 g) has 506 calories, with 27 g of protein, 14 g of carbohydrates and 39 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (54% DV), Vitamin A (34% DV) and Vitamin C (124% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 63% and 185% of the daily value.
High in
20%+ of the daily value
- Protein54%
- Vitamin A34%
- Vitamin C124%
- Vitamin D20%
- Vitamin E28%
- Vitamin K139%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Thiamine17%
- Niacin10%
- Potassium19%
- Magnesium14%
- Copper18%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat63%
- Cholesterol185%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ head large Cauliflower
½ cloves, minced Garlic
1 ¼ tbsp Olive oil
¼ cup, crumbled Feta cheese
2 ½ extra large Egg
⅛ cup Parsley
Directions
- 1
Beat eggs with 1/4 teaspoon salt.
- 2
Heat oil in a 10-inch heavy nonstick skillet over medium-high heat until it shimmers. Cut cauliflower into small florets, then saut until browned and tender, 5 to 9 minutes. Reduce heat to medium, then add garlic, 1/4 teaspoon salt, and 1/8 teaspoon pepper and saut 1 minute.
- 3
Pour eggs over cauliflower. Cook, lifting edges to let uncooked egg run underneath and shaking skillet occasionally to loosen omelet, until almost set, 4 to 5 minutes. Slide out onto a large plate. Put skillet over omelet and, using pot holders, firmly hold plate and skillet together, then invert omelet back into skillet and cook 1 to 2 minutes. Slide out onto plate and sprinkle with feta and chopped parsley.
Vitamins & minerals
Amounts for 1 serving (413 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 302 μg | 34% |
| Vitamin C | 112 mg | 124% |
| Vitamin D | 3 μg | 20% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 167 μg | 139% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 1 mg | 83% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 1 mg | 60% |
| Folate (B9) | 209 μg | 52% |
| Vitamin B12 | 2 μg | 78% |
| Pantothenic acid | 4 mg | 79% |
| Choline | 511 mg | 93% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 323 mg | 32% |
| Iron | 4 mg | 52% |
| Potassium | 892 mg | 19% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 503 mg | 72% |
| Zinc | 4 mg | 32% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.4 mg | 18% |
| Selenium | 50 μg | 91% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 380 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 19 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 271 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 506 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 96minWalking (3.5 mph)
- 61minCycling (moderate)
- 42minRunning (6 mph)
- 71minSwimming laps
Common questions
How many calories are in Cauliflower and Feta Omelet?
One serving of Cauliflower and Feta Omelet (1 serving) has 506 calories, which works out to 122 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Cauliflower and Feta Omelet high in protein?
It provides a solid 27 g of protein per serving (54% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower and Feta Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower and Feta Omelet?
611 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cauliflower and Feta Omelet?
6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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