⏱ 80 min totalHigh-Protein Zucchini Parmesan
Per 1 serving · 471 g · 11 ingredients
of a 2,000 cal day
- Protein13g21% of calories
- Carbs17g27% of calories
- Fat14g51% of calories
At a glance
One serving of High-Protein Zucchini Parmesan (471 g) has 228 calories, with 13 g of protein, 17 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (26% DV), dietary fiber (20% DV) and Vitamin C (91% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 22% and 34% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Dietary fiber20%
- Vitamin C91%
- Thiamine47%
- Riboflavin (B2)36%
- Vitamin B651%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin E14%
- Vitamin K19%
- Niacin13%
- Vitamin B1218%
- Magnesium19%
Watch
20%+ of the daily value
- Sodium33%
- Saturated fat22%
- Cholesterol34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
³⁄₁₆ small Onion
⅓ cloves, minced Garlic
⁵⁄₁₆ cup Tomatoes- 🥄³⁄₁₆ tsp Salt
³⁄₁₆ tsp Black pepper
1 leaf, whole Basil
1 large Zucchini
³⁄₁₆ fruit without seeds Lemon
³⁄₁₆ cup Parmesan cheese
½ large Egg
Directions
- 1
Preheat oven to 400°F and place a rack in the middle.
- 2
For the sauce, heat 1 tbsp of olive oil in a large skillet over medium-high heat. Add onion and sauté until translucent, about 5 minutes.
- 3
Add garlic and stir until fragrant, about a minute. Then add diced tomatoes, salt, black pepper, and basil.
- 4
When it starts to bubble, reduce heat to medium-low and cook, stirring occasionally, until the tomatoes have cooked down and begin to stick to the pan, about 25 minutes. Remove basil and set aside.
- 5
For the zucchini, wash and trim the ends, then slice lengthwise into ¼-inch slices.
- 6
Place zucchini slices in a zip-top bag with olive oil, lemon zest, lemon juice, salt, and pepper. Seal and shake to coat.
- 7
Heat a grill pan over medium heat and grill zucchini for 5-7 minutes on each side until soft and marked. Set aside.
- 8
In a 9x13-inch baking dish, spread 2 tablespoons of tomato sauce and layer zucchini slices on top.
- 9
Cover zucchini with tomato sauce, sprinkle Parmesan, and spread 3-4 tablespoons of beaten eggs.
- 10
Repeat layers, ending with tomato sauce and remaining Parmesan. Bake for 40 minutes until hot and beginning to brown. Let set for 15 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (471 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 119 μg | 13% |
| Vitamin C | 82 mg | 91% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 23 μg | 19% |
| Thiamine | 1 mg | 47% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 51% |
| Folate (B9) | 99 μg | 25% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 112 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 274 mg | 27% |
| Iron | 2 mg | 29% |
| Potassium | 1,078 mg | 23% |
| Magnesium | 79 mg | 19% |
| Phosphorus | 291 mg | 42% |
| Zinc | 2 mg | 17% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 29% |
| Selenium | 12 μg | 22% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 586 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,776 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 70 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 228 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 43minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in High-Protein Zucchini Parmesan?
One serving of High-Protein Zucchini Parmesan (1 serving) has 228 calories, which works out to 48 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is High-Protein Zucchini Parmesan high in protein?
It provides a solid 13 g of protein per serving (26% 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 High-Protein Zucchini Parmesan keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in High-Protein Zucchini Parmesan?
757 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in High-Protein Zucchini Parmesan?
11 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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