⏱ 30 min totalKeto Blue Cheese Casserole
Per 1 serving · 328 g · 9 ingredients
of a 2,000 cal day
- Protein35g17% of calories
- Carbs9.2g4% of calories
- Fat74g79% of calories
At a glance
One serving of Keto Blue Cheese Casserole (328 g) has 839 calories, with 35 g of protein, 9.2 g of carbohydrates and 74 g of fat. Most of its energy comes from fat (79% of calories). It is high in protein (70% DV), Vitamin A (55% DV) and riboflavin (b2) (40% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 28%, 202% and 81% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Vitamin A55%
- Riboflavin (B2)40%
- Niacin35%
- Vitamin B638%
- Vitamin B12133%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin E11%
- Vitamin K12%
- Folate (B9)13%
- Choline17%
- Potassium13%
Watch
20%+ of the daily value
- Sodium28%
- Saturated fat202%
- Cholesterol81%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Butter
4 oz Ground beef
¼ medium Onion
2 oz Green beans
1 oz Blue cheese
¼ cup, fluid Heavy whipping cream
1 oz Cheddar cheese- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat the oven to 400°F.
- 2
Trim the green beans and cut them into bite-sized pieces. In a large skillet, melt the butter over medium-high heat and brown the onion and ground beef until the meat is fully cooked.
- 3
Add the green beans towards the end of cooking. Stir in the blue cheese crumbles.
- 4
Pour in the heavy whipping cream and bring to a simmer. Season with salt and pepper to taste.
- 5
Transfer the mixture to a greased baking dish. Sprinkle shredded cheddar cheese on top. Bake in the oven for 15-20 minutes, or until golden brown.
Vitamins & minerals
Amounts for 1 serving (328 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 497 μg | 55% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 15 μg | 12% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 6 mg | 35% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 52 μg | 13% |
| Vitamin B12 | 3 μg | 133% |
| Pantothenic acid | 2 mg | 30% |
| Choline | 96 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 431 mg | 43% |
| Iron | 3 mg | 38% |
| Potassium | 608 mg | 13% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 493 mg | 70% |
| Zinc | 7 mg | 61% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 7% |
| Selenium | 30 μg | 55% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 39 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 326 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 49 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.3 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 24 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 468 μg | — |
| Serine | 1 g | — |
| Starch | 0.5 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 839 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 159minWalking (3.5 mph)
- 101minCycling (moderate)
- 70minRunning (6 mph)
- 118minSwimming laps
Common questions
How many calories are in Keto Blue Cheese Casserole?
One serving of Keto Blue Cheese Casserole (1 serving) has 839 calories, which works out to 256 calories per 100 g. That is about 42% of a 2,000-calorie day.
Is Keto Blue Cheese Casserole high in protein?
It provides a solid 35 g of protein per serving (70% 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 Keto Blue Cheese Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 4% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Keto Blue Cheese Casserole?
650 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Blue Cheese Casserole?
4.9 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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