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Preparation
Wash and chop the tomatoes, onion, green chilies, coriander leaves and keep them aside.
Masala cheese omelette
Masala cheese omelette has 71.2 calories per serving (1 Large Piece) — that's 137.4 calories per 100g. It provides 4g protein, 1.9g carbs, and 5.3g fat. With a medium glycemic index (GI: 67), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Masala cheese omelette in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories71.2 kcal
- Carbs1.9 g (7.8 kcal)
- Protein4.0 g (15.9 kcal)
- Fats5.3 g (47.5 kcal)
Nutrition Label
Masala cheese omelette
- Serving Size1 Large Piece (50 g)
- Calories71.2 kcal
- Carbs1.9 g
- Fiber0.8 g
- Sugar0.9 g
- Protein4.0 g
- Fat5.3 g
- Saturated fat1.8 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.0 g
- Cholesterol75.0 mg
- Sodium154.4 mg
Nutrition per 100g
- Calories137.4 kcal
- Carbs3.7 g
- Fiber1.6 g
- Sugar1.6 g
- Protein7.7 g
- Fat10.2 g
- Cholesterol144.9 mg
- Sodium298.2 mg
1 serving = 51.8g
Cooking time: 5 minutes
Serves: 5 persons
Ingredients
Cheese
25 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
10 Grams
Onion big
50 Grams
Turmeric powder
1 Grams
Whole egg raw
100 Grams
Rice bran oil
2 Tea Spoon
Salt
2 Grams
Ginger garlic paste
2 Grams
Garam masala powder
2 Grams
Red chilli powder
2 Grams
Instructions
1
2
Beating the eggs
In a bowl take the veggies, add all the spices and salt. Mix well. Now add two whole eggs and beat.
3
Cook the eggs
Heat a nonstick pan add oil. Once warm, pour the beaten eggs mixture and spread evenly. Spread the cheese on top. Once done flip the omelette over to cook the other side. Once done and the omelette is cooked firm, turn off the heat and allow the omelette to remain in the pan for a minute more. Then transfer it onto a plate.
4
Serve
Serve it with rice, roti or bread.
Also Known As
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Masala cheese omelette | Masala amlet | Masala omelette | Kaigari Muttai Omelette |
|---|---|---|---|---|
| Calories | 71.2 kcal | 65.5 kcal | 65.5 kcal | 49.2 kcal |
| Carbs | 1.9 g | 1.8 g | 1.8 g | 1.5 g |
| Protein | 4 g | 3.2 g | 3.2 g | 3.4 g |
| Fat | 5.3 g | 5 g | 5 g | 3.3 g |
| Fiber | 0.8 g | 1 g | 1 g | 0.9 g |
| Sugar | 0.9 g | 0.7 g | 0.7 g | 0.6 g |
| Sodium | 154.4 mg | 160.8 mg | 160.8 mg | 92.4 mg |
| Cholesterol | 75 mg | 73.2 mg | 73.2 mg | 81.3 mg |
Health Goals Suitability
Weight Loss
At 71.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — cholesterol (75mg) is on the higher side.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Large Piece (~51.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~51.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~51.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~51.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Masala cheese omelette stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (142.3-213.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Masala cheese omelette contains 71.2 kcal (4g protein, 1.9g carbs, 5.3g fat). That's 137.4 kcal per 100g. You can track exact portions in the Hint app.
At 71.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Masala cheese omelette has 4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Masala cheese omelette is light enough for dinner at 71.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Masala cheese omelette is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
