Pumpkin Flower Omelette
Pumpkin Flower Omelette is a light, savory dish made by folding fresh pumpkin blossoms (often zucchini or squash flowers) into a simple egg batter and pan-frying until golden. It's a popular seasonal delicacy in many cuisines, including Italian, Mexican, and Southeast Asian, where the flowers are foraged or grown in home gardens.
🍽️ Nutrition at a glance
This dish is a good source of protein from the eggs and provides healthy fats, while being relatively low in carbohydrates. Key nutrients include vitamins A and C from the flowers, along with potassium and iron, with a typical serving containing roughly 180-220 calories.
Nutrition breakdown
| Calories | 195 kcal |
| Protein | 12 g |
| Carbs | 4 g |
| Fat | 15 g |
| Fiber | 1.5 g |
| Sugar | 2 g |
| Sodium | 320 mg |
| Vitamin A | 1200 IU |
| Vitamin C | 15 mg |
| Potassium | 280 mg |
| Iron | 2 mg |
| Calcium | 50 mg |
| Vitamin B12 | 0.8 µg |
| Phosphorus | 180 mg |
| Selenium | 14 µg |
Per 1 omelette (about 150 g) · estimated, varies by recipe
💡 What's interesting
Pumpkin flowers are not just a garnish; they are a edible, nutrient-dense ingredient with a delicate, slightly sweet flavor. Nutritionally, they are exceptionally high in beta-carotene (a precursor to vitamin A) and contain compounds with antioxidant properties.
