Name: Cheesy Zucchini Casserole
Cook time: 28 min
Total time: 28 min
Yield: 1 dish
Ingredients: Courgettes; Mozzarella; Egg; Onion; Parmesan; Olive oil; Table salt; Dried garlic; Black pepper

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: Blender

833

Servings: 4 (1 serving ≈ 259 gram)

Digestion time: 3 hour

Complete protein: ✔

Slice the courgettes (600 g) thinly and dice the onion (60 g).

Fry the onion and courgettes in olive oil (30 g) for about 10 minutes and season with table salt (2 g).

Mix eggs (100 g), dried garlic (1 g), table salt (2 g), black pepper (1 g), the courgettes with onion, and mozzarella (200 g).

Transfer to a baking dish, sprinkle with parmesan (40 g), and bake at 200 °C for about 8 minutes until browned.

Published: 23.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Courgettes	Courgettes	Ingredient quantity for Courgettes in g
Include ingredient: Mozzarella	Mozzarella	Ingredient quantity for Mozzarella in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Parmesan	Parmesan	Ingredient quantity for Parmesan 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
Include ingredient: Dried garlic	Dried garlic	Ingredient quantity for Dried garlic in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	1 034
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

28
	Fry	10
	Bake	8
	Mix	5
	Slice	5

Proteins	7.6
Digestible proteins	6.8
Fats	9.2
Plaid	0.7
Net carbohydrates	2.4
Fructose	0
Calories	125 kcal
Indexes
Glycemic index	9.3
Glycemic load	0.6
Insulin index, II	22.8
Disease inflammatory index, DII	-0.25
Antioxidant, ORAC	822

Weight loss	Detention	Set
13%	9%	8%
972	1350	1620

Nutrient	% of RDA
B12	24242221191
B2	1315122861
C	1214134321
B6	101072141
B5	6651031
A	6871444
B4 (Choline)	6881432
B7	6661611
B9	5531052

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

Nutrient	% of RDA
Fructose	??????
Phosphatidylcholine	363625???
Phosphorus	19191927147
Calcium	161616161613
Selenium	1111102062
Sodium	1010101894
Zinc	91292022
Iron	632531
Potassium	687954
Chlorine	666761
Manganese	576853

Nutrient	% of RDA
Cholesterol	272727106?53
Palmitic acid (Saturated)	26262639?51
Oleic acid (Omega-9)	17222031?24

Nutrient	% of RDA
Leucine	16222247156
Tryptophan	1420204982
Lysine	1318183895
Methionine	12161633128
Histidine	12171736?9
Threonine	10141430??
Phenylalanine	9131326165
Tyrosine	710725134
Valin	79920?3
Cysteine	6882085
Isoleucine	5771642
Alanine	5101025??

Cheesy Zucchini Casserole

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