Name: Egg, Spinach, Tomato, and Mozzarella Casserole
Cook time: 36 min
Total time: 36 min
Yield: 1 dish
Ingredients: Egg; Tomato; Egg white; Mozzarella; Spinach; Table salt; Oregano; 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: Mixer, Oven

1 kg 333 gram

Servings: 1 (1 serving ≈ 370 gram)

Digestion time: 3 hour

Complete protein: ✔

Set the oven to 180 °C. Dice the tomatoes (100 g) and chop the spinach (50 g), then arrange the vegetables in a small baking dish.

Beat the eggs (100 g) and egg whites (66 g) with a mixer. Season with table salt (2 g), black pepper (0.5 g), and oregano (1 g), then pour over the vegetables. Spread the mozzarella (50 g) evenly over the top.

Bake for 25–30 minutes, until the center is set and the cheese is lightly golden.

Published: 30.10.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

Any remaining questions? Ask chatGPT.:

If you have any questions about the recipe "Egg, Spinach, Tomato, and Mozzarella Casserole", you can ask them to AI. Please note, a low-cost OpenAI model is used. It may answer questions about disease treatment with errors!

Ask a question

Looking for a source of nutrients? Check out iHerb:

Vitamin K: Source Naturals, Vitamin K, 500 mcg, 200 Tablets

Buy

≈ $8.83

Promo codes for iHerb (6)

20% off for NEW Customers (Excluding UK, Europe, selected CIS countries)

Cannot be combined with other offers. Excluding UK, Europe, selected CIS countries

15% off for NEW Customers (CIS & Central Asia)

Valid for: Kazakhstan, Moldova, Armenia, Georgia, Uzbekistan, and Kyrgyzstan.

25% Off New Customer Offer

(*Exclusion: South Korea. Offers cannot be combined)

Valid until 31.10.2026

20% off iHerb Brands

Brand: iHerb Brands Offer: 20% off iHerb Brands Dates: 10/7, 10 AM – 11/15, 10 AM PT Promo code: OCT26HB Disclaimer: Exclusions: Brazil. Limited range in Europe. Cannot be combined with other offers.

15% off for NEW Customers for Europe

10% OFF from 60$

List of videos from YouTube about the keto version of the recipe "Egg, Spinach, Tomato, and Mozzarella Casserole":

Leave your review about the recipe. "Egg, Spinach, Tomato, and Mozzarella Casserole", if you have cooked according to it:

Add a review

Include ingredient	Ingredient	Qty, g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Tomato	Tomato	Ingredient quantity for Tomato in g
Include ingredient: Egg white	Egg white	Ingredient quantity for Egg white in g
Include ingredient: Mozzarella	Mozzarella	Ingredient quantity for Mozzarella in g
Include ingredient: Spinach	Spinach	Ingredient quantity for Spinach in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Oregano	Oregano	Ingredient quantity for Oregano in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	370
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

36
	Slice	4
	Whisk with a mixer	2
	Mix	2
	Bake in the oven	28

Proteins	9.3
Digestible proteins	8.6
Fats	5.6
Plaid	0.8
Net carbohydrates	1.5
Fructose	0.4
Calories	98 kcal
Indexes
Glycemic index	6.1
Glycemic load	0.3
Insulin index, II	33.1
Disease inflammatory index, DII	-0.25
Antioxidant, ORAC	1 069

Weight loss	Detention	Set
10%	7%	6%
972	1350	1620

Nutrient	% of RDA
U	????21
K	5877771265814
B12	24242220191
B7	2424216031
B2	1923184281
B4 (Choline)	1418173074
A	1418163188
B9	1010720104
B5	101081651
B6	8861841
C	81093021
E	5551111

	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	10010071???
Selenium	28282652164
Lycopene	18181836?4
Phosphorus	17171723126
Lutein	16161627?4
Chlorine	16161619164
Chlorophyll	16161647?16
Sodium	15151528147
Alpha-lipoic acid	14141428141
Iron	13641172
Calcium	11111111119
Lectins	999199?
Manganese	81091284
Zinc	81181822
Potassium	7981064
Coenzyme Q10	6661921
Magnesium	5761643
Iodine	553831
Molybdenum	55410?1
GABA	5552452

Nutrient	% of RDA
Cholesterol	888888354?177
Oleic acid (Omega-9)	25322945?35
Palmitic acid (Saturated)	16161625?32
Arachidonic acid (AA, Omega-6)	11322265?6

Nutrient	% of RDA
Tryptophan	294141102164
Lysine	24343470178
Leucine	23333370228
Methionine	222929612215
Phenylalanine	16222246289
Threonine	15222245??
Alanine	14282869??
Valin	14191940?6
Isoleucine	1319193995
Tyrosine	12171243227
Glycine	111111323211
Cysteine	9111128117
Arginine	8882072
Histidine	8111122?5
Selenocysteine	7771442
Proline	56513?4

Egg, Spinach, Tomato, and Mozzarella Casserole

We recommend reading