Name: Chicken Casserole with Courgettes and Eggplant
Cook time: 1 h 5 min
Total time: 1 h 5 min
Yield: 1 dish
Ingredients: Courgettes; Eggplant; Chicken breast (fillet); Tomato; Egg; Sour cream 30%; Olive oil; Garlic; Dill; Table salt; 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: Oven

952

Servings: 6 (1 serving ≈ 299 gram)

Digestion time: 3 hour

Complete protein: ✔

Dice the chicken breast (300 g) and fry it in olive oil (20 g) with garlic (10 g) until lightly browned.

Dice the courgettes (400 g), eggplant (400 g), and tomato (250 g).

Whisk the eggs (200 g) with sour cream 30% (200 g), table salt (4 g), black pepper (1 g), and dill (10 g).

Grease a baking dish with the remaining oil, layer the vegetables and chicken, and pour over the egg and sour cream mixture.

Bake for 40 minutes at 180 °C.

Published: 31.08.2026

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: Eggplant	Eggplant	Ingredient quantity for Eggplant in g
Include ingredient: Chicken breast (fillet)	Chicken breast (fillet)	Ingredient quantity for Chicken breast (fillet) in g
Include ingredient: Tomato	Tomato	Ingredient quantity for Tomato in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Sour cream 30%	Sour cream 30%	Ingredient quantity for Sour cream 30% in ml
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Dill	Dill	Ingredient quantity for Dill in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	1 795
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

1 5
	Fry	10
	Bake	40
	Mix	5
	Whisk with a mixer	5
	Slice	5

Proteins	7.6
Digestible proteins	6.9
Fats	6.2
Plaid	1.1
Net carbohydrates	2.1
Fructose	0.2
Calories	104 kcal
Indexes
Glycemic index	8.9
Glycemic load	0.6
Insulin index, II	19.4
Disease inflammatory index, DII	-0.31
Antioxidant, ORAC	1 006

Weight loss	Detention	Set
11%	8%	6%
972	1350	1620

Nutrient	% of RDA
B6	1616113571
B5	111191861
B3	1112102291
B2	1012102351
B4 (Choline)	1013122153
C	8982811
B12	776651
B7	7761911

	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	414129???
Phosphorus	1313131894
Selenium	1313122472
Lectins	999189?
Lycopene	99919?2
Iron	842641
Manganese	7981173
Potassium	7981064
Chlorine	777872
Prebiotics	66611?6
Probiotics	66611?1
Sodium	5551052

Nutrient	% of RDA
Cholesterol	323232129?65
Oleic acid (Omega-9)	13171524?19

Nutrient	% of RDA
Lysine	24333369178
Tryptophan	22313177123
Methionine	182424501812
Threonine	16232347??
Leucine	13181839125
Valin	12171736?6
Alanine	11232357??
Phenylalanine	11151532196
Tyrosine	811828145
Isoleucine	6991842
Cysteine	5661564
Arginine	5551241

Chicken Casserole with Courgettes and Eggplant

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