Name: Zucchini and Cheese Casserole
Cook time: 1 h
Total time: 1 h
Yield: 1 dish
Ingredients: Zucchini; Egg; Hard cheese; 30% sour cream; Butter; Garlic; Basil; 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

909

Servings: 5 (1 serving ≈ 225 gram)

Digestion time: 4 hour

Complete protein: ✔

Cut the zucchini (600 g) into thin rounds.

Mix the eggs (200 g) with 30% sour cream (150 g), minced garlic (5 g), basil (3 g), table salt (3 g), and black pepper (1 g).

Grease a baking dish with butter (15 g) and arrange the zucchini rounds inside.

Pour the egg and sour cream mixture over the zucchini and level the surface.

Bake at 180°C for 30 minutes.

Grate the hard cheese (150 g), sprinkle it over the casserole, and bake for 5 more minutes until browned.

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: Hard cheese	Hard cheese	Ingredient quantity for Hard cheese in g
Include ingredient: 30% sour cream	30% sour cream	Ingredient quantity for 30% sour cream in ml
Include ingredient: Butter	Butter	Ingredient quantity for Butter in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Basil	Basil	Ingredient quantity for Basil 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:	1 127
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

1
	Slice	10
	Mix	5
	Mix	5
	Mix	5
	Bake in the oven	30
	Bake in the oven	5

Proteins	6.6
Digestible proteins	5.9
Fats	9.6
Plaid	0.6
Net carbohydrates	2.2
Fructose	0
Calories	129 kcal
Indexes
Glycemic index	8
Glycemic load	0.5
Insulin index, II	19
Disease inflammatory index, DII	-0.19
Antioxidant, ORAC	440

Weight loss	Detention	Set
13%	10%	8%
972	1350	1620

Nutrient	% of RDA
B2	1619153571
B7	1212103011
C	1113113921
B12	111110981
B5	101081651
B4 (Choline)	1013132363
B6	9962041
D	888811
K2	8111118?3
A	7981544
B9	5531052

	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	666647???
Phosphorus	21212130157
Selenium	18181734103
Calcium	131313131311
Probiotics	13131327?3
Sodium	1010101995
Zinc	81181722
Iron	842641
Chlorine	8881082
Potassium	687954
Manganese	576852

Nutrient	% of RDA
Cholesterol	595959238?119
Palmitic acid (Saturated)	25252538?49
Oleic acid (Omega-9)	17211930?24
Arachidonic acid (AA, Omega-6)	8231546?5

Nutrient	% of RDA
Tryptophan	25353588144
Threonine	18252553??
Lysine	15202043105
Leucine	13191940135
Phenylalanine	11151531196
Tyrosine	10131034176
Methionine	912122496
Valin	9131328?4
Isoleucine	912122663
Histidine	69918?4
Selenocysteine	554931
Alanine	5101025??

Zucchini and Cheese Casserole

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