⏱ 78 min totalCheesy Veggie Bake
Per 1 serving · 295 g · 9 ingredients
of a 2,000 cal day
- Protein17g33% of calories
- Carbs9.2g18% of calories
- Fat11g48% of calories
- ✓ Protein-dense
At a glance
One serving of Cheesy Veggie Bake (295 g) has 194 calories, with 17 g of protein, 9.2 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (33% DV), Vitamin A (23% DV) and Vitamin C (77% DV). Keep an eye on saturated fat and cholesterol, which provide 26% and 42% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Vitamin A23%
- Vitamin C77%
- Vitamin K124%
- Riboflavin (B2)45%
- Vitamin B632%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Thiamine10%
- Potassium15%
- Magnesium13%
- Zinc17%
Watch
20%+ of the daily value
- Saturated fat26%
- Cholesterol42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ large Zucchini- 🥄⅛ dash Salt
⁹⁄₁₆ large Egg
⅛ cup Egg white
½ oz Greek yogurt
⅛ dash Black pepper
¼ cup chopped Broccoli
¼ cup, chopped Kale
³⁄₁₆ cup, shredded Cheddar cheese
Directions
- 1
Preheat oven to 350 degrees F and spray a 10-inch cast iron skillet with cooking spray. Set aside.
- 2
Using the 6mm blade on your spiralizer, spiralize the zucchinis, so that they turn into long noodles (or carefully cut with a peeler).
- 3
Place the zucchini into a strainer set over a large bowl and sprinkle with salt. Let sit for 20 minutes, stirring around every so often.
- 4
While the zucchini noodles sit, whisk together the eggs and egg whites in a large bowl. Add in the Greek yogurt and a pinch of pepper and additional salt. Whisk until smooth and creamy.
- 5
Once the zucchini has sat, squeeze out as much excess water as you can. Then, transfer the zucchini noodles onto a paper towel and dry off, again, as much as you can.
- 6
Stir the zucchini noodles, broccoli, kale and 1 cup of the cheddar cheese into the egg mixture and mix well.
- 7
Pour the mixture into the prepared skillet and spread out evenly. Sprinkle with remaining cheddar cheese.
- 8
Bake until the eggs feel set and begin to slightly pull away from the side of the skillet, about 40-45 minutes. Turn your oven to high broil and broil an additional 2-3 minutes or until the top turns golden brown.
- 9
Enjoy!
Vitamins & minerals
Amounts for 1 serving (295 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 208 μg | 23% |
| Vitamin C | 69 mg | 77% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 149 μg | 124% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 98 μg | 24% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 108 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 238 mg | 24% |
| Iron | 2 mg | 20% |
| Potassium | 700 mg | 15% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 271 mg | 39% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 43% |
| Manganese | 0.5 mg | 21% |
| Selenium | 23 μg | 42% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,287 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.5 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 99 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 194 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 37minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Cheesy Veggie Bake?
One serving of Cheesy Veggie Bake (1 serving) has 194 calories, which works out to 66 calories per 100 g. That is about 9.7% of a 2,000-calorie day.
Is Cheesy Veggie Bake high in protein?
Yes. It has 17 g of protein per serving, and 33% of its calories come from protein (8.6 g of protein per 100 calories).
Is Cheesy Veggie Bake keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 18% 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 Veggie Bake?
278 mg per serving.
How much sugar is in Cheesy Veggie Bake?
5.7 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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