Name: Zucchini and Carrot Casserole
Cook time: 2 h
Total time: 2 h
Yield: 1 dish
Ingredients: Zucchini; Egg; Carrot; Hard cheese; Onion; Almond flour; Olive oil; Starch-free baking powder; 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

606

Servings: 6 (1 serving ≈ 250 gram)

Digestion time: 4 hour

Complete protein: ✔

Grate the zucchini (700 g) and carrot (200 g), then finely chop the onion (100 g).

Add the almond flour (60 g) and starch-free baking powder (5 g), and mix the vegetables.

Pour in the eggs (250 g) and olive oil (30 g), add table salt (4 g), black pepper (1 g), and grated hard cheese (150 g), then mix thoroughly.

Transfer the mixture to a baking dish and level the surface.

Bake at 180°C for 90 minutes. Let the casserole cool slightly before serving.

Published: 05.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Zucchini	Zucchini	Ingredient quantity for Zucchini in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Carrot	Carrot	Ingredient quantity for Carrot in g
Include ingredient: Hard cheese	Hard cheese	Ingredient quantity for Hard cheese in g
Include ingredient: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Almond flour	Almond flour	Ingredient quantity for Almond flour in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Starch-free baking powder	Starch-free baking powder ↺	Ingredient quantity for Starch-free baking powder 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:	1 500
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

2
	Slice	15
	Mix	5
	Mix	5
	Mix	5
	Bake in the oven	1 30

Proteins	6.3
Digestible proteins	5.1
Fats	8
Plaid	1.2
Net carbohydrates	3.3
Fructose	0
Calories	114 kcal
Indexes
Glycemic index	12.9
Glycemic load	1
Insulin index, II	21.6
Disease inflammatory index, DII	-0.29
Antioxidant, ORAC	1 106

Weight loss	Detention	Set
12%	8%	7%
972	1350	1620

Nutrient	% of RDA
A	172119371010
B2	1619153571
B7	1212102911
E	1111112421
C	1113113921
B6	101072241
B5	9971541
B4 (Choline)	912112153
B12	887761
B9	6641262
D	666611
K2	68814?3
B1	554931

	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	??????
Phosphatidylcholine	626244???
Phosphorus	19191927147
Selenium	1515142882
Calcium	11111111119
Iron	1043852
Manganese	912111494
Sodium	9991784
Zinc	81181722
Chlorine	8881082
Potassium	7981065
Copper	6661342
Magnesium	6872043
Probiotics	55510?1

Nutrient	% of RDA
Cholesterol	363636144?72
Oleic acid (Omega-9)	23292641?32
Palmitic acid (Saturated)	16161625?33
Arachidonic acid (AA, Omega-6)	7201340?4

Nutrient	% of RDA
Tryptophan	22313177123
Threonine	15212144??
Lysine	15222245115
Leucine	14191941135
Isoleucine	1115153284
Tyrosine	912930155
Phenylalanine	9131326165
Methionine	811112386
Valin	8111124?4
Selenocysteine	554831
Alanine	59923??
Histidine	57715?4

Zucchini and Carrot Casserole

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