Name: Cheese Casserole
Cook time: 45 min
Total time: 45 min
Yield: 1 dish
Ingredients: Hard cheese; Milk; Egg; Almond flour; Green onion; Olive oil; Table salt

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

Inventory: Oven

800

Servings: 5 (1 serving ≈ 175 gram)

Digestion time: 4 hour

Complete protein: ✔

Grate the hard cheese (450 g). Grease a baking dish with olive oil (15 g) and put the cheese into it.

Finely chop the green onion (50 g) and sprinkle it evenly over the cheese.

Whisk the milk (200 g) with the eggs (100 g), almond flour (60 g), and table salt (2 g). Pour the mixture over the cheese.

Bake at 170°C for about 30 minutes until golden. Rest the casserole for 10–15 minutes before serving.

Published: 02.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Hard cheese	Hard cheese	Ingredient quantity for Hard cheese in g
Include ingredient: Milk	Milk	Ingredient quantity for Milk in ml
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Almond flour	Almond flour	Ingredient quantity for Almond flour in g
Include ingredient: Green onion	Green onion	Ingredient quantity for Green onion in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g

	Product release:	877
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Proteins	16.6
Digestible proteins	15.9
Fats	17.1
Plaid	0.7
Net carbohydrates	2.5
Calories	241 kcal
Indexes
Glycemic index	8
Glycemic load	1.2
Insulin index, II	25.9
Disease inflammatory index, DII	0.04
Antioxidant, ORAC	739

Weight loss	Detention	Set
25%	18%	15%
972	1350	1620

Nutrient	% of RDA
B2	28332660121
D	2828282844
K2	28383862?11
B13	232323702?
B12	17171615141
E	1515153221
A	1417163188
B5	101081751
B7	9972111
B4 (Choline)	810101742
B8 (Inositol)	8881762
K	810101682
B6	6641331
B9	5531052

Nutrient	% of RDA
Phosphorus	555555773819
Calcium	434343434336
Phosphatidylcholine	424230???
Selenium	36363366205
Probiotics	26262651?5
Sodium	20202039199
Zinc	1926194144
Copper	1212112474
Iron	1153962
Magnesium	912112965
Manganese	81091284
Chlorine	777872
Boron	66613?2

45
	Fry	15
	Bake in the oven	30

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount proteins Add more fats

Nutrient	% of RDA
Palmitic acid (Saturated)	707070108?141
Cholesterol	484848192?96
Oleic acid (Omega-9)	22282540?31
Alpha-linolenic acid (Omega-3)	6871053
Arachidonic acid (AA, Omega-6)	514927?3
Linoleic acid (Omega-6)	57612?14

Nutrient	% of RDA
Tryptophan	6895952383810
Threonine	547676159??
Lysine	4158581202914
Leucine	3651511083413
Phenylalanine	253535734415
Tyrosine	223122783913
Valin	21303062?10
Histidine	17232348?12
Isoleucine	15212143105
Methionine	12161633128
Arginine	5551241

Cheese Casserole

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