Name: Three-Cheese Casserole
Cook time: 20 min
Total time: 20 min
Yield: 1 dish
Ingredients: Cheddar; Hard cheese; Tomato; Bell pepper; Brynza; Egg; Olive oil; Green onion; Parsley; Almond flour; 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

870

Servings: 4 (1 serving ≈ 302 gram)

Digestion time: 4 hour

Complete protein: ✔

Slice the bell pepper (200 g) and tomato (200 g), chop the green onion (15 g) and parsley (15 g), and grate the cheddar (300 g) and hard cheese (300 g).

Mix the brynza (100 g) with the egg (50 g), green onion, parsley and half of the hard cheese.

Grease a baking dish with olive oil (15 g) and dust it with almond flour (10 g). Layer the remaining cheese, tomatoes, bell pepper and cheese mixture, then season with table salt (3 g) and black pepper (1 g).

Bake at 180 °C for 10 minutes.

Published: 05.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Cheddar	Cheddar	Ingredient quantity for Cheddar in g
Include ingredient: Hard cheese	Hard cheese	Ingredient quantity for Hard cheese in g
Include ingredient: Tomato	Tomato	Ingredient quantity for Tomato in g
Include ingredient: Bell pepper	Bell pepper	Ingredient quantity for Bell pepper in g
Include ingredient: Brynza	Brynza	Ingredient quantity for Brynza in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Green onion	Green onion	Ingredient quantity for Green onion in g
Include ingredient: Parsley	Parsley	Ingredient quantity for Parsley in g
Include ingredient: Almond flour	Almond flour	Ingredient quantity for Almond flour 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:	1 209
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

20
	Slice	5
	Mix	5
	Bake in the oven	10

Proteins	15.2
Digestible proteins	14.8
Fats	17
Plaid	0.8
Net carbohydrates	2.3
Fructose	0.3
Calories	230 kcal
Indexes
Glycemic index	9.5
Glycemic load	0.6
Insulin index, II	21.8
Disease inflammatory index, DII	-0.18
Antioxidant, ORAC	550

Weight loss	Detention	Set
24%	17%	14%
972	1350	1620

Nutrient	% of RDA
U	????11
C	28343010151
B2	2125194591
K	21282845215
B12	20201917161
A	202523441212
K2	14191931?6
D	1313131322
B6	9962041
B9	7751473
B5	7761131
E	6661311
B13	666171?

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

Nutrient	% of RDA
Fructose	??????
Phosphorus	464646653216
Calcium	414141414134
Selenium	24242245133
Sodium	232323442111
Zinc	1824183944
Probiotics	17171733?3
Phosphatidylcholine	151511???
Chlorine	13131316133
Lycopene	11111122?2
Iron	732641
Lectins	666126?

Nutrient	% of RDA
Cholesterol	159159159638?319
Palmitic acid (Saturated)	686868105?137
Oleic acid (Omega-9)	11141320?16

Nutrient	% of RDA
Tryptophan	791111112774411
Threonine	30424287??
Leucine	294040852710
Lysine	283939812010
Methionine	212828592114
Phenylalanine	192727563311
Valin	17242450?8
Histidine	15212143?10
Tyrosine	13181344227
Isoleucine	1319193995
Alanine	9171743??
Cysteine	5661564

Three-Cheese Casserole

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