Name: Spinach Casserole with Eggs
Cook time: 52 min
Total time: 52 min
Yield: 1 dish
Ingredients: Spinach; Egg; Cream 20% fat content; Processed cheese; Butter; Parsley; Nutmeg; 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

Inventory: Oven

1 kg 250 gram

Servings: 4 (1 serving ≈ 413 gram)

Digestion time: 3 hour

Complete protein: ✔

Rinse the spinach (1200 g), wilt it in a saucepan for 1–2 minutes, squeeze it dry, and chop it finely.

Melt the butter (70 g), add the processed cheese (100 g), cream 20% fat content (120 g), nutmeg (2 g), table salt (to taste), and black pepper (to taste), then mix with the spinach.

Place the spinach mixture in a greased dish, make three wells, and crack in the eggs (150 g). Pour over the remaining cream and sprinkle with parsley (10 g).

Bake for 20–30 minutes at 150°C, until the eggs are 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: Spinach	Spinach	Ingredient quantity for Spinach in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Cream 20% fat content	Cream 20% fat content	Ingredient quantity for Cream 20% fat content in g
Include ingredient: Processed cheese	Processed cheese	Ingredient quantity for Processed cheese in g
Include ingredient: Butter	Butter	Ingredient quantity for Butter in g
Include ingredient: Parsley	Parsley	Ingredient quantity for Parsley in g
Include ingredient: Nutmeg	Nutmeg	Ingredient quantity for Nutmeg in g
Include ingredient: Table salt	Table salt	to taste
Include ingredient: Black pepper	Black pepper	to taste

	Product release:	1 652
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

52
	Slice	5
	Cooking	2
	Heat on the stove	5
	Mix	5
	Bake	30
	Измельчить (блендер или мясорубка)	5

Proteins	4.6
Digestible proteins	2.2
Fats	8
Plaid	1.6
Net carbohydrates	1.6
Fructose	0.1
Calories	98 kcal
Indexes
Glycemic index	13.1
Glycemic load	0.2
Insulin index, II	12.5
Disease inflammatory index, DII	-0.29
Antioxidant, ORAC	1 219

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

Nutrient	% of RDA
U	????111
K	30140140165730172
A	445651992626
B9	363624723614
C	2428258541
B2	1619153571
B6	131392751
E	1212122621
B12	887761
B4 (Choline)	7981542
B13	777221?
B1	6651231
B7	6651611
B5	554821

	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	??????
Mercury	??????
Lead	??????
Cadmium	??????
Arsenic	??????
Chlorophyll	858585255?85
Lutein	838383138?21
Alpha-lipoic acid	747474148741
Phosphatidylcholine	343424???
Manganese	293733442913
Iron	2812822154
Betaine	2222228761
Calcium	151515151512
GABA	15151573155
Magnesium	14191747108
Phosphorus	14141420105
Potassium	13171519119
Zeaxanthin	12121248122
Quercetin	1010152911
Selenium	9981651
Sodium	8881573
Zinc	6861311

Nutrient	% of RDA
Cholesterol	686868271?135
Palmitic acid (Saturated)	12121219?24
Stearic acid (Saturated)	9111114?22
Oleic acid (Omega-9)	8111015?12
Alpha-linolenic acid (Omega-3)	71081254
Arachidonic acid (AA, Omega-6)	5161132?3

Nutrient	% of RDA
Tryptophan	1522225492
Methionine	7991975
Isoleucine	5771432

Spinach Casserole with Eggs

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