Name: Courgette Casserole with Feta
Cook time: 3 h 17 min
Total time: 3 h 17 min
Yield: 1 dish
Ingredients: Courgettes; Feta; Egg; Onion; Hard cheese; Olive oil; Dill; 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: Mixer

667

Servings: 4 (1 serving ≈ 268 gram)

Digestion time: 4 hour

Complete protein: ✔

Cut the courgettes (500 g) into cubes, season with table salt (to taste), and leave them in a colander for 2 hours to drain excess liquid.

Finely chop the onion (100 g) and fry it in olive oil (30 g) until tender. Add the courgettes and cook for 2 minutes. Cool the mixture.

Crumble the feta (250 g), mix it with the courgettes, and add lightly beaten eggs (150 g) and dill (10 g).

Transfer the mixture to a baking dish, sprinkle with hard cheese (30 g), and bake for about 45 minutes at 175°C until set.

Published: 01.09.2026

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: Feta	Feta	Ingredient quantity for Feta in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Hard cheese	Hard cheese	Ingredient quantity for Hard cheese in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Dill	Dill	Ingredient quantity for Dill in g
Include ingredient: Table salt	Table salt	to taste

	Product release:	1 070
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

3 17
	Slice	5
		2
	Fry	10
	Cooking	2
	Cool down	5
	Mix	5
	Bake	45
	Whisk with a mixer	5

Proteins	6.5
Digestible proteins	5.8
Fats	9.8
Plaid	0.7
Net carbohydrates	3
Fructose	0
Calories	127 kcal
Indexes
Glycemic index	8.1
Glycemic load	0.6
Insulin index, II	23.7
Disease inflammatory index, DII	-0.21
Antioxidant, ORAC	910

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

Nutrient	% of RDA
B2	25292354111
B12	22222019181
B6	1717113671
C	1113123921
B5	9971541
B7	9982311
B4 (Choline)	71091642
A	6881544
B9	553952

	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	525237???
Phosphorus	21212129147
Selenium	1616142992
Calcium	151515151513
Probiotics	13131326?3
Sodium	11111121105
Zinc	1014102222
Iodine	8851361
Manganese	7981173
Iron	732641
Quercetin	6691811
Potassium	576844

Nutrient	% of RDA
Cholesterol	363636145?73
Oleic acid (Omega-9)	25322946?35
Palmitic acid (Saturated)	10101015?20
Arachidonic acid (AA, Omega-6)	6171134?3

Nutrient	% of RDA
Lysine	15212145115
Methionine	11141429117
Threonine	11161632??
Tryptophan	1116163962
Leucine	7991962
Phenylalanine	69919114
Isoleucine	6991842
Tyrosine	5751793
Valin	57714?2

Courgette Casserole with Feta

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