Asparagus and Cheese Casserole

Name: Asparagus and Cheese Casserole
Cook time: 30 min
Total time: 30 min
Yield: 1 dish
Ingredients: Asparagus; Hard cheese; Butter; Table salt

Asparagus provides fiber, folate, and vitamin K, while cheese adds protein and a rich flavor. This hot casserole is tender with a browned cheese crust.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Asparagus	Asparagus	Ingredient quantity for Asparagus in g
Include ingredient: Hard cheese	Hard cheese	Ingredient quantity for Hard cheese in g
Include ingredient: Butter	Butter	Ingredient quantity for Butter in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g

	Product release:	798
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

30
	To boil	10
	Bake	10
	Fry	5
	Mix	5

Macronutrients in 100 g

Proteins	6.4
Digestible proteins	4.7
Fats	8.5
Plaid	1.7
Net carbohydrates	1.6
Calories	112 kcal
Indexes
Glycemic index	11.3
Glycemic load	0.8
Insulin index, II	11.4
Disease inflammatory index, DII	-0.42
Antioxidant, ORAC	451

Calories per dayGenderGrowth

Weight loss	Detention	Set
12%	8%	7%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
U	????81
K	26353557266
B2	1416133061
A	1316152888
B9	1111722114
K2	11141423?4
D	1010101022
E	7771511
B1	7761441
B6	6641431
B5	665931
C	5651711
B3	554941

Minerals

Nutrient	% of RDA
Quercetin	58588717431
Iron	2210617123
Phosphorus	22222230158
Calcium	161616161613
Prebiotics	16161632?16
Selenium	1414132582
Sodium	12121223116
Glutathione	1111214242
Chlorine	10101012103
Zinc	91292022
Probiotics	99919?2
Manganese	576852
Potassium	566743

Lipids

Nutrient	% of RDA
Cholesterol	707070280?140
Palmitic acid (Saturated)	38383858?76
Stearic acid (Saturated)	13161622?33
Alpha-linolenic acid (Omega-3)	6861053

Amino acids

Nutrient	% of RDA
Tryptophan	20282871113
Threonine	18252552??
Lysine	1115153184
Leucine	1014143094
Phenylalanine	8111122134
Histidine	7101020?5
Valin	7101022?3
Tyrosine	69623114

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

1 kg 250 gram

Servings: 4 (1 serving ≈ 200 gram)

Digestion time: 4 hour

Complete protein: ✔

Trim the tough ends from the asparagus (600 g) and boil the spears in water with table salt (3 g) for about 10 minutes. Drain well.

Grease a baking dish with part of the butter (45 g), arrange the asparagus, and sprinkle with hard cheese (150 g). Dot the top with the remaining butter.

Bake at 200°C for about 10 minutes, until the cheese melts and browns.

Published: 02.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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