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Cajun Andouille Casserole⏱ 80 min total
Recipes

Cajun Andouille Casserole

Per 1 serving · 430 g · 23 ingredients

Calories
876
44%
of a 2,000 cal day
  • Protein
    47g
    21% of calories
  • Carbs
    57g
    25% of calories
  • Fat
    53g
    54% of calories
Portion

At a glance

One serving of Cajun Andouille Casserole (430 g) has 876 calories, with 47 g of protein, 57 g of carbohydrates and 53 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (94% DV), dietary fiber (35% DV) and Vitamin A (30% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 113% and 56% of the daily value.

Per 100 g
204cal
medium energy density
Protein per 100 cal
5.4g
Net carbs
47g
carbs minus fiber
Fiber
9.7g
4 g sugar

High in

20%+ of the daily value

  • Protein94%
  • Dietary fiber35%
  • Vitamin A30%
  • Vitamin C28%
  • Vitamin K39%
  • Thiamine36%

Good source of

10–19% of the daily value

  • Vitamin E18%
  • Choline19%
  • Potassium18%

Watch

20%+ of the daily value

  • Sodium44%
  • Saturated fat113%
  • Cholesterol56%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 60 min
  1. 1

    Preheat the oven to 350°F.

  2. 2

    Combine the seasonings and set aside. Mix the shredded Monterey Jack and Cheddar cheeses together and set aside.

  3. 3

    Bring a large pot of salted water to a boil. Cook the pasta for 9 minutes, drain, rinse with warm water, and drain again. Toss with half of the olive oil to prevent sticking and set aside.

  4. 4

    In a large bowl, mix ricotta, sour cream, beaten egg, half of the grated cheese, and about a quarter of the seasoning blend. Mix well and set aside.

  5. 5

    Heat the remaining olive oil in a medium skillet. Add the onion and bell pepper and sauté for 5 minutes. Add garlic and cook for 1 more minute.

  6. 6

    Add the ground turkey to the pan, season with about a third of the remaining seasoning blend, and cook for about 5 minutes. Add the sausage and cook for about 10 more minutes.

  7. 7

    Add the tomatoes and tomato sauce to the meat, seasoning with the remaining seasoning blend.

  8. 8

    Toss the pasta into the tomato mixture, top with freshly chopped parsley, and mix well. Allow the mixture to cool for about 15 minutes. Fold in the ricotta and cheese mixture and blend well.

  9. 9

    Spray a 13x9 inch casserole dish with cooking spray. Place the pasta mixture inside the casserole dish, top with the remaining cheese and green onions.

  10. 10

    Bake the covered casserole for 30 minutes. Uncover and bake for 15 more minutes.

  11. 11

    Allow to cool for about 10 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (430 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A273 μg
30%
Vitamin C25 mg
28%
Vitamin D1 μg
9%
Vitamin E3 mg
18%
Vitamin K46 μg
39%
Thiamine0.4 mg
36%
Riboflavin (B2)1 mg
46%
Niacin9 mg
58%
Vitamin B61 mg
53%
Folate (B9)83 μg
21%
Vitamin B122 μg
66%
Pantothenic acid2 mg
40%
Choline104 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium597 mg
60%
Iron5 mg
59%
Potassium829 mg
18%
Magnesium145 mg
35%
Phosphorus729 mg
104%
Zinc6 mg
57%
Copper0.4 mg
48%
Manganese2 mg
86%
Selenium75 μg
136%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene74 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene627 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride23 μg—
Fructose2 g—
Galactose0.1 g—
Glucose2 g—
Glutamic acid9 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.2 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene5,420 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats20 g—
Phenylalanine2 g—
Polyunsaturated fats6 g—
Proline3 g—
Retinol216 μg—
Serine2 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.3 g—
Total omega 61 g—
Tryptophan1 g—
Tyrosine2 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 876 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 166min
    Walking (3.5 mph)
  • 105min
    Cycling (moderate)
  • 73min
    Running (6 mph)
  • 123min
    Swimming laps

Common questions

How many calories are in Cajun Andouille Casserole?

One serving of Cajun Andouille Casserole (1 serving) has 876 calories, which works out to 204 calories per 100 g. That is about 44% of a 2,000-calorie day.

Is Cajun Andouille Casserole high in protein?

It provides a solid 47 g of protein per serving (94% of the 50 g daily value), but protein supplies only 21% 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 Cajun Andouille Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cajun Andouille Casserole?

1012 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cajun Andouille Casserole?

4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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