Name: Pumpkin and Onion Casserole
Cook time: 35 min
Total time: 35 min
Yield: 1 dish
Ingredients: Pumpkin; Onion; Hard cheese; Olive oil; Butter; Garlic; 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: Oven

351

Servings: 5 (1 serving ≈ 288 gram)

Digestion time: 4 hour

Complete protein: ✔

Add table salt (3 g) to boiling water, cut the pumpkin (1000 g) into cubes, and boil it for 10 minutes. Drain the pumpkin in a colander.

Finely slice the onion (250 g) and fry it in olive oil (60 g) until tender. Rub the baking dish with garlic (5 g) and grease it with butter (20 g).

Layer the fried onion and pumpkin in the baking dish, sprinkle with hard cheese (100 g), and bake at 180°C for 10–15 minutes.

Published: 02.09.2026

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: 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: Butter	Butter	Ingredient quantity for Butter 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

	Product release:	1 438
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Proteins	2.7
Digestible proteins	1.7
Fats	6.8
Plaid	0.7
Net carbohydrates	5.7
Fructose	0.4
Calories	93 kcal
Indexes
Glycemic index	53.9
Glycemic load	0.9
Insulin index, II	57.2
Disease inflammatory index, DII	-0.49
Antioxidant, ORAC	1 095

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

Nutrient	% of RDA
A	314036701919
E	9992011
C	91093121
B2	81081841
B6	6641221
B5	554931

Nutrient	% of RDA
Fructose	??????
Lutein	12121220?3
Phosphorus	1111111684
Iron	842741
Potassium	81091275
Lectins	888178?
Quercetin	88122311
Calcium	777776
Sodium	6661153
Manganese	576853
Selenium	554821
Chlorine	555751

35
	Fry	20
	Bake in the oven	15

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Add more proteins Add more fats

Nutrient	% of RDA
Cholesterol	18181874?37
Palmitic acid (Saturated)	15151523?30
Oleic acid	11131219?15

Nutrient	% of RDA
Tryptophan	710102641
Threonine	79919??

Pumpkin and Onion Casserole

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