Keto egg casserole with zucchini and ham
1 servings of keto egg casserole with zucchini and ham contains 381 Calories. The macronutrient breakdown is 7% carbs, 70% fat, and 23% protein. This is a good source of protein (39% of your Daily Value), potassium (10% of your Daily Value), and calcium (29% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Cream cheese 110g
Cheddar cheese 110g
Directions
- Pre-heat oven to 350° F (180° C). Set aside a lightly greased, 9"x 9" (23 x 23 cm) baking dish.
- Whisk the eggs and milk together.
- Add the softened cream cheese. Small lumps of cream cheese in the mix are ok!
- Add the ham, spring onion, zucchini, and half the amount of shredded cheese. Add salt and pepper to taste.
- Stir and pour into a greased baking dish. Cover with the remaining shredded cheese.
- Bake for 20-30 minutes, or until the middle is set.
- Set aside to cool for 10 minutes prior to serving.
Nutrition Facts
For 1 servings of keto egg casserole with zucchini and ham (265g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 381 | |
| Fats | 30g | 38% |
| Saturated fats | 15g | 77% |
| Trans fats | 0.5g | |
| Cholesterol | 353mg | 118% |
| Sodium | 604mg | 26% |
| Carbs | 7g | 2% |
| Net carbs | 6g | |
| Fiber | 1g | 4% |
| Sugar | 5g | |
| Protein | 22g | |
| Calcium | 291mg | 29% |
| Iron | 2mg | 25% |
| Potassium | 449mg | 10% |
| Vitamin D | 2μg | 14% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 194μg | |
| Caffeine | 0mg | |
| Choline | 245mg | 44% |
| Copper | 0.1mg | 15% |
| Fluoride | 11μg | |
| Folate (B9) | 72μg | 18% |
| Lycopene | 0μg | |
| Magnesium | 39mg | 9% |
| Manganese | 0.2mg | 9% |
| Niacin | 1mg | 4% |
| Pantothenic acid | 2mg | 34% |
| Phosphorus | 360mg | 51% |
| Retinol | 320μg | |
| Riboflavin (B2) | 1mg | 45% |
| Selenium | 32μg | 59% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 1394IU | |
| Vitamin A | 336μg | 37% |
| Vitamin B12 | 1μg | 44% |
| Vitamin B6 | 0.3mg | 25% |
| Vitamin C | 18mg | 20% |
| Vitamin D IU | 85IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 14μg | 12% |
| Zinc | 2mg | 22% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.1g | |
| Glucose | 2g | |
| Fructose | 1g | |
| Lactose | 2g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0.1g | |
| Fats | ||
| Saturated fats | 15g | 77% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.5g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
