⏱ 30 min totalBaked Mozzarella Sausage and Spinach
Per 1 serving · 196 g · 8 ingredients
of a 2,000 cal day
- Protein21g17% of calories
- Carbs4.1g3% of calories
- Fat45g80% of calories
- ✓ Keto-friendly
At a glance
One serving of Baked Mozzarella Sausage and Spinach (196 g) has 506 calories, with 21 g of protein, 4.1 g of carbohydrates and 45 g of fat. Most of its energy comes from fat (80% of calories). It is high in protein (43% DV), Vitamin A (33% DV) and Vitamin C (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 55%, 76% and 32% of the daily value.
High in
20%+ of the daily value
- Protein43%
- Vitamin A33%
- Vitamin C21%
- Vitamin K245%
- Thiamine57%
- Riboflavin (B2)27%
Good source of
10–19% of the daily value
- Vitamin E15%
- Pantothenic acid13%
- Calcium19%
- Potassium14%
- Magnesium16%
Watch
20%+ of the daily value
- Sodium55%
- Saturated fat76%
- Cholesterol32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Italian sausage
2 cup Spinach
¼ tsp Onion powder
⅛ tsp Nutmeg
⅛ cup, shredded Mozzarella cheese- 🥄⅛ tsp Salt
⅛ tsp Black pepper
½ tbsp Olive oil
Directions
- 1
Preheat the oven to 375°F.
- 2
Warm oil a skillet over medium heat. Add the sliced Italian sausage and cook, stirring occasionally, until browned and cooked through, 5–7 minutes. Drain excess fat if needed.
- 3
Roughly chop the spinach. Stir it into the skillet and cook until wilted, 2–3 minutes.
- 4
Season with onion powder, nutmeg, salt, and black pepper. Taste and adjust seasoning as needed.
- 5
Transfer the mixture to a small baking dish and sprinkle evenly with the shredded mozzarella.
- 6
Bake until the cheese is fully melted and the edges are bubbling, 4-5 minutes. Let rest a few minutes before serving.
Vitamins & minerals
Amounts for 1 serving (196 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 299 μg | 33% |
| Vitamin C | 19 mg | 21% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 294 μg | 245% |
| Thiamine | 1 mg | 57% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 127 μg | 32% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 194 mg | 19% |
| Iron | 3 mg | 38% |
| Potassium | 644 mg | 14% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 258 mg | 37% |
| Zinc | 3 mg | 25% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 27% |
| Selenium | 31 μg | 56% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,382 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 22 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 17 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 506 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 96minWalking (3.5 mph)
- 61minCycling (moderate)
- 42minRunning (6 mph)
- 71minSwimming laps
Common questions
How many calories are in Baked Mozzarella Sausage and Spinach?
One serving of Baked Mozzarella Sausage and Spinach (1 serving) has 506 calories, which works out to 258 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Baked Mozzarella Sausage and Spinach high in protein?
It provides a solid 21 g of protein per serving (43% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Baked Mozzarella Sausage and Spinach keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Baked Mozzarella Sausage and Spinach?
1254 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Baked Mozzarella Sausage and Spinach?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
372 calVegan Walnut Chorizo Tacos with Pineapple Salsa1 serving
187 calCod with Pineapple Avocado Salsa1 serving
561 calSmoothie Bowl1 serving
145 calPineapple Ginger Fruit Smoothie1 serving
468 calVegan Panang Curry with Tofu1 serving
478 calSoft Mahi-Mahi Tacos with Ginger-Lime Dressing1 serving
368 calPineapple & Avocado Salad1 serving
363 calRoasted Pineapple with Honey and Pistachios1 serving