Name: Pumpkin and Cauliflower Casserole
Cook time: 52 min
Total time: 52 min
Yield: 1 dish
Ingredients: Pumpkin; Colored cauliflower; Egg; Butter; Stevia; Olive oil; Table salt; Cinnamon

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

541

Servings: 5 (1 serving ≈ 238 gram)

Digestion time: 3 hour

Complete protein: ✔

Break the colored cauliflower (400 g) into florets, pulse it to rice-sized pieces, and boil it in salted water for 7 minutes, then drain.

Cut the pumpkin (500 g) into small cubes, season with table salt (3 g), and fry in olive oil (15 g) for 10 minutes until tender.

Combine the pumpkin and colored cauliflower. Beat the eggs (200 g) with stevia (20 g) and cinnamon (2 g), pour into the vegetables, and mix.

Grease a dish with butter (50 g), transfer the mixture, dot the remaining butter over the top, and bake at 180 °C for 15 minutes.

Published: 06.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Pumpkin	Pumpkin	Ingredient quantity for Pumpkin in g
Include ingredient: Colored cauliflower	Colored cauliflower	Ingredient quantity for Colored cauliflower in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Butter	Butter	Ingredient quantity for Butter in g
Include ingredient: Stevia	Stevia ?	Ingredient quantity for Stevia 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: Cinnamon	Cinnamon	Ingredient quantity for Cinnamon in g

	Product release:	1 190
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

52
	To boil	7
	Slice	10
	Fry	10
	Whisk with a mixer	5
	Mix	5
	Bake in the oven	15

Proteins	3.3
Digestible proteins	2.1
Fats	6.4
Plaid	1
Net carbohydrates	3.7
Fructose	0.2
Calories	85 kcal
Indexes
Glycemic index	36.6
Glycemic load	0.8
Insulin index, II	42.6
Disease inflammatory index, DII	-0.39
Antioxidant, ORAC	880

Weight loss	Detention	Set
9%	6%	5%
972	1350	1620

Nutrient	% of RDA
U	????51
C	2227248041
A	222826491313
B5	1212102061
B2	1113112551
B7	1111102811
B4 (Choline)	1013132363
B6	9961941
B9	7751573
E	6661311
B12	666551
K	5661151

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

Nutrient	% of RDA
Fructose	??????
Phosphatidylcholine	626244???
Proanthocyanidins	1414272775
Iron	1043852
Phosphorus	1010101473
Selenium	101091851
Calcium D-Glucarate	10102049105
Potassium	81091275
Lutein	88813?2
Chlorine	888982
Prebiotics	77713?7
Manganese	6871063
Sodium	6661153
Lectins	555105?

Nutrient	% of RDA
Cholesterol	777777306?153
Oleic acid	18232133?26
Palmitic acid (Saturated)	14141422?28
Stearic acid (Saturated)	9111114?21
Arachidonic acid (AA, Omega-6)	8251750?5

Nutrient	% of RDA
Tryptophan	1622225692
Isoleucine	811112253
Methionine	710102075
Leucine	7992062
Lysine	710102153
Threonine	68816??
Valin	68818?3
Selenocysteine	554831
Tyrosine	5751783
Alanine	59924??
Phenylalanine	5771483

Pumpkin and Cauliflower Casserole

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