Name: Zucchini and Pumpkin Casserole
Cook time: 48 min
Total time: 48 min
Yield: 1 dish
Ingredients: Courgettes; Pumpkin; Milk; Egg; Hard cheese; 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: Mixer, Oven

588

Servings: 4 (1 serving ≈ 312 gram)

Digestion time: 4 hour

Complete protein: ✔

Ingredients: courgettes (400 g), pumpkin (300 g), egg (150 g), milk (240 g), hard cheese (150 g), table salt (5 g), black pepper (1 g).

Wash the courgette and pumpkin, cut them into cubes and blanch them in boiling water for three minutes.

Arrange the vegetables in a baking dish and season with salt and pepper.

Beat the eggs with the milk and pour the mixture over the vegetables.

Sprinkle with grated hard cheese and bake in a preheated oven at 180°C for 25 minutes.

Published: 12.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Courgettes	Courgettes	Ingredient quantity for Courgettes in g
Include ingredient: Pumpkin	Pumpkin	Ingredient quantity for Pumpkin in g
Include ingredient: Milk	Milk	Ingredient quantity for Milk in ml
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: 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:	1 246
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

48
	Slice	10
	To boil	3
	Mix	5
	Whisk with a mixer	5
	Bake in the oven	25

Proteins	5.8
Digestible proteins	5.2
Fats	3.9
Plaid	0.5
Net carbohydrates	3.4
Fructose	0.1
Calories	73 kcal
Indexes
Glycemic index	28.1
Glycemic load	1.5
Insulin index, II	37.2
Disease inflammatory index, DII	-0.23
Antioxidant, ORAC	468

Weight loss	Detention	Set
8%	5%	5%
972	1350	1620

Nutrient	% of RDA
B2	1518143261
A	1519173499
B13	121212371?
B12	10109981
C	91193221
B5	9971441
D	888811
B7	8872011
B6	7751631
B4 (Choline)	7981542
K2	79916?3
B9	553952

	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	444432???
Phosphorus	19191927147
Selenium	1414132682
Calcium	131313131311
Sodium	12121222115
Chlorine	11111114113
Iron	832641
Zinc	71071622
Potassium	7981064
Probiotics	66612?1
Manganese	565752
Lutein	5558?1

Nutrient	% of RDA
Cholesterol	292929118?59
Palmitic acid (Saturated)	20202030?39
Oleic acid	12151321?16
Arachidonic acid (AA, Omega-6)	5141029?3

Nutrient	% of RDA
Tryptophan	23323281133
Threonine	16222246??
Lysine	15212144115
Leucine	11161634114
Phenylalanine	9121226155
Tyrosine	811828145
Valin	8111123?4
Methionine	7991874
Isoleucine	7992052
Histidine	58816?4

Zucchini and Pumpkin Casserole

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