Best Low Carb broccoli casserole Recipe - Delicious & Healthy | Diets Premium
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Low Carb broccoli casserole
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Low Carb broccoli casserole

Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Low-carb Baked Casserole Pan Broccoli
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
40 min
Portion
2
Cena (Lidl)
$2.46
Koszt / porcja
$1.23
Number of ingredients needed for preparation
11
Calories
1108
Contains 554 calories per portion.
554 kcal
Protein/Portion
25g
Fat/Portion
40g
Carbs/Portion
23g
Fiber/Portion
~

Ingredients

Broccoli

Broccoli

#Broccoli
500 Gram (500 Gram) • 182 kcal • $0.85
Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates
B: 15g
T: 2g
W: 26g
182 kcal
Cooked Pork Ham

Cooked Pork Ham

#Pork #Ham
50 Gram (50 Gram) • 118 kcal • $0.13
Pork Sodium nitrite
B: 8.2g
T: 9.2g
W: 0.5g
118 kcal
Onion

Onion

#Onion
1 Piece (1 Piece (170 g)) • 73 kcal • $0.15
Onion
B: 1.9g
T: 0.2g
W: 15.8g
73 kcal
Crème Fraîche

Crème Fraîche

#Cream
100 Gram (100 Gram) • 290 kcal • $0.38
Milk
B: 2.5g
T: 30g
W: 2.4g
290 kcal
Whole Chicken Eggs (M)

Whole Chicken Eggs (M)

#Chicken Eggs
1 Piece (1 Piece (51 g)) • 71 kcal • $0.22
Egg Vitamin B12 (Cobalamin)
B: 6.4g
T: 4.9g
W: 0.3g
71 kcal
Gouda Cheese

Gouda Cheese

#Cheese
60 Gram (60 Gram) • 191 kcal • $0.49
Milk Rennet Penicillium roqueforti
B: 16.7g
T: 13.7g
W: 0.1g
191 kcal
Olive Oil

Olive Oil

#Olive Oil
2 Tablespoon (2 Tablespoon (20 g)) • 180 kcal • $0.23
Olive
B: 0.2g
T: 19.9g
W: 0g
180 kcal
Ground Sweet Paprika

Ground Sweet Paprika

#Paprika #Sweet
1 Teaspoon (1 Teaspoon (3 g)) • 1 kcal • $0.01
Paprika
B: 0g
T: 0g
W: 0.2g
1 kcal
Nutmeg

Nutmeg

#Nuts And Seeds
2 Pinch (2 Pinch (0.4 g)) • 2 kcal
Nuts
B: 0g
T: 0.1g
W: 0.2g
2 kcal
White Salt

White Salt

#White Salt
3 Pinch (3 Pinch (0.3 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

3 Pinch (3 Pinch (0.3 g)) • 1 kcal
Black Pepper
B: 0g
T: 0g
W: 0.2g
1 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
21%

This recipe covers 21% of your daily calorie requirement.

Recipe: 554 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1

Cook the broccoli in a pot until al dente.

2

Preheat the oven to 180 °C top/bottom heat or 200 °C.

3

Heat some olive oil, cut the ham into small cubes and fry briefly in the pan.

4

Chop the onion into small pieces.

Add the onion and broccoli to the pan with the ham and fry everything briefly.

Season with nutmeg, paprika powder, salt and pepper.

5

Put the egg in a bowl and mix with the crème fraîche, salt and pepper.

Pour the contents of the pan into a casserole dish and pour the egg mixture from the bowl over it.

Sprinkle the vegetables with cheese.

6

Bake in the oven for 30 minutes.

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
1108 kcal
Protein
51g
Fat
80.1g
Carbs
45.7g
Low Carb broccoli casserole
Bio-Analysis Recipe

Low Carb broccoli casserole

1108 kcal B: 51g T: 80.1g W: 45.7g
Glycemic Load
IG 65 ŁG 30
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 101 nutrients organized by category and RDA coverage.
Contains allergens 19
Meat Sulphites Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Pork Sodium nitrite Onion Milk Egg Vitamin B12 (Cobalamin) Rennet Penicillium roqueforti Olive Paprika Nuts Iodine Black Pepper
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~122.4 mg/dL • Insulin: 66.7 µIU/mL
70 90 120 140 160 140 mg/dL ~122.4 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
29.7 / serving
Net carbohydrates: 40.7g
Glycemic Index IG
65 / 100
Peak glucose concentration
~122.4 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 5g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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