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Cheesy Baked Zucchini Noodle Casserole⏱ 60 min total
Recipes

Cheesy Baked Zucchini Noodle Casserole

Per 1 serving · 428 g · 11 ingredients

Calories
379
19%
of a 2,000 cal day
  • Protein
    24g
    25% of calories
  • Carbs
    16g
    16% of calories
  • Fat
    25g
    59% of calories
Portion

At a glance

One serving of Cheesy Baked Zucchini Noodle Casserole (428 g) has 379 calories, with 24 g of protein, 16 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (48% DV), Vitamin C (54% DV) and thiamine (57% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 83%, 56% and 22% of the daily value.

Per 100 g
89cal
low energy density
Protein per 100 cal
6.3g
Net carbs
12g
carbs minus fiber
Fiber
4.1g
9 g sugar

High in

20%+ of the daily value

  • Protein48%
  • Vitamin C54%
  • Thiamine57%
  • Riboflavin (B2)36%
  • Vitamin B646%
  • Vitamin B1234%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin A15%
  • Vitamin K18%
  • Niacin17%
  • Folate (B9)18%
  • Pantothenic acid18%

Watch

20%+ of the daily value

  • Sodium83%
  • Saturated fat56%
  • Cholesterol22%

Ingredients

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

Directions

Prep 15 minCook 45 min
  1. 1

    Using a spiralizer, create zucchini noodles (zoodles) from the zucchini. You should have about 8 cups of noodles. Alternatively, slice the zucchini very thin. Place in a colander over a bowl, snipping the noodles to prevent tangling. Toss with salt and let drain while preparing the sauce.

  2. 2

    Heat olive oil in a large sauté pan over medium heat. Break up the Italian sausage into small clumps and cook until just cooked through and lightly browned. Remove to a bowl, leaving 1 Tbsp of rendered fat in the pan.

  3. 3

    In the same pan, add chopped onion and cook until softened and lightly colored, about 5 to 6 minutes. Add minced garlic and cook for another minute. Add canned crushed tomatoes and cooked sausage, bring to a simmer, and cook for 5 to 6 more minutes.

  4. 4

    Stir in thinly sliced basil and adjust salt to taste.

  5. 5

    Using a clean dish towel or paper towels, squeeze excess moisture from the zucchini noodles.

  6. 6

    Add the zucchini noodles to the pot with the tomato sausage sauce and gently stir to coat. Transfer to an oiled 8x13 casserole dish and spread evenly.

  7. 7

    Arrange ricotta in clumps over the casserole, pressing slightly into the noodles. Mix mozzarella and Parmesan cheese together and sprinkle over the top. Bake at 350°F for 35 minutes until the top is lightly browned and bubbly. Let cool for 10 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (428 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A135 μg
15%
Vitamin C48 mg
54%
Vitamin D0.2 μg
1%
Vitamin E1 mg
7%
Vitamin K21 μg
18%
Thiamine1 mg
57%
Riboflavin (B2)0.5 mg
36%
Niacin3 mg
17%
Vitamin B61 mg
46%
Folate (B9)73 μg
18%
Vitamin B121 μg
34%
Pantothenic acid1 mg
18%
Choline38 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium537 mg
54%
Iron2 mg
25%
Potassium888 mg
19%
Magnesium70 mg
17%
Phosphorus434 mg
62%
Zinc3 mg
29%
Copper0.2 mg
19%
Manganese1 mg
24%
Selenium23 μg
41%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene496 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose4 g—
Galactose0 g—
Glucose4 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene1,776 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol94 μg—
Serine1 g—
Starch0 g—
Sucrose0.5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 379 calories

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

  • 72min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 53min
    Swimming laps

Common questions

How many calories are in Cheesy Baked Zucchini Noodle Casserole?

One serving of Cheesy Baked Zucchini Noodle Casserole (1 serving) has 379 calories, which works out to 89 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Cheesy Baked Zucchini Noodle Casserole high in protein?

It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 25% 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 Cheesy Baked Zucchini Noodle Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cheesy Baked Zucchini Noodle Casserole?

1912 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cheesy Baked Zucchini Noodle Casserole?

9 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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