Name: Keto Meat and Zucchini Casserole
Cook time: 1 h
Total time: 1 h
Yield: 1 dish
Ingredients: Beef; Courgettes; Tomato; Onion; Hard cheese; Olive oil; Tomato paste; Garlic; 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

690

Servings: 6 (1 serving ≈ 254 gram)

Digestion time: 24 hour

Complete protein: ✔

Fry the onion (200 g) in olive oil (30 g) until soft.

Add the tomatoes (300 g) and tomato paste (30 g), then simmer the sauce for 10 minutes.

Add the beef (400 g), fry until no longer pink, and season with garlic (10 g), table salt (4 g), and black pepper (1 g).

Slice the courgettes (400 g) thinly and fry it separately until tender.

Grate the hard cheese (150 g).

Layer the zucchini, meat filling, and cheese. Bake for 30 minutes at 190°C until the cheese crust is browned.

Published: 31.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Beef	Beef	Ingredient quantity for Beef in g
Include ingredient: Courgettes	Courgettes	Ingredient quantity for Courgettes in g
Include ingredient: Tomato	Tomato	Ingredient quantity for Tomato 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: Tomato paste	Tomato paste	Ingredient quantity for Tomato paste in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic 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:	1 525
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

1
	Bake	30
	Mix	5
	Slice	5
	Fry	5
	Braise	5
	Braise	10

Proteins	9.8
Digestible proteins	8.5
Fats	8
Plaid	0.8
Net carbohydrates	2.9
Fructose	0.3
Calories	128 kcal
Indexes
Glycemic index	8.9
Glycemic load	0.7
Insulin index, II	21.4
Disease inflammatory index, DII	-0.34
Antioxidant, ORAC	1 017

Weight loss	Detention	Set
13%	10%	8%
972	1350	1620

Nutrient	% of RDA
B6	131392861
B3	101292181
C	1012113621
B2	91192041
B5	6651031
D	555511
B4 (Choline)	5771231
K2	57712?2

	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	??????
Lycopene	22222243?4
Zinc	1926194244
Phosphorus	19191927137
Collagen	1616161683
Iron	13641072
Sodium	9991784
Calcium	999997
Selenium	8881651
Lectins	888178?
Chlorine	777972
Potassium	71091165
Quercetin	6691711
Manganese	566852
Probiotics	55510?1

Nutrient	% of RDA
Palmitic acid (Saturated)	24242437?48
Cholesterol	17171767?33
Oleic acid (Omega-9)	79813?10
Alpha-linolenic acid (Omega-3)	575842

Nutrient	% of RDA
Histidine	415757118?28
Tryptophan	395555137225
Lysine	3751511072613
Threonine	29414186??
Leucine	294040852710
Methionine	273737762718
Phenylalanine	212929613712
Proline	20222049?13
Isoleucine	20272757147
Tyrosine	182618643211
Glycine	171717525217
Alanine	13262666??
Cysteine	7882185
Aspartic acid	78721?7
Arginine	6661652
Glutamine	5552651
Valin	58816?2

Keto Meat and Zucchini Casserole

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