⏱ 30 min totalKeto Ham Swiss and Broccoli Casserole
Per 1 serving · 326 g · 9 ingredients
of a 2,000 cal day
- Protein34g23% of calories
- Carbs17g11% of calories
- Fat44g66% of calories
At a glance
One serving of Keto Ham Swiss and Broccoli Casserole (326 g) has 597 calories, with 34 g of protein, 17 g of carbohydrates and 44 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (68% DV), Vitamin C (96% DV) and Vitamin K (116% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 78%, 73% and 40% of the daily value.
High in
20%+ of the daily value
- Protein68%
- Vitamin C96%
- Vitamin K116%
- Thiamine71%
- Riboflavin (B2)38%
- Niacin25%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin A16%
- Vitamin E13%
- Folate (B9)19%
- Potassium17%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium78%
- Saturated fat73%
- Cholesterol40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup chopped Broccoli- 4 oz Ham
1 oz Cream cheese
2 tbsp Mayonnaise
1 oz Greek yogurt
1 tsp Dijon mustard
¼ tbsp Worcestershire sauce
¼ cup, shredded Swiss cheese
¼ tsp Butter
Directions
- 1
Preheat the oven to 375°F. Grease an 8x8-inch baking dish with butter and set aside.
- 2
In a small bowl, mix the softened cream cheese, mayonnaise, and Greek yogurt until smooth.
- 3
Stir in the Dijon mustard and Worcestershire sauce until well combined.
- 4
Add the chopped ham and broccoli to the mixture, tossing to coat evenly. Transfer to the prepared baking dish and sprinkle with shredded Swiss cheese.
- 5
Bake for 25 minutes until the cheese is melted and slightly browned. Let rest for 5 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (326 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 146 μg | 16% |
| Vitamin C | 86 mg | 96% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 139 μg | 116% |
| Thiamine | 1 mg | 71% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 2 μg | 80% |
| Pantothenic acid | 2 mg | 30% |
| Choline | 133 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 367 mg | 37% |
| Iron | 2 mg | 29% |
| Potassium | 791 mg | 17% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 482 mg | 69% |
| Zinc | 3 mg | 31% |
| Copper | 0.1 mg | 14% |
| Manganese | 1 mg | 37% |
| Selenium | 37 μg | 67% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 356 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 3 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.4 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 14 g | — |
| Proline | 2 g | — |
| Retinol | 116 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 11 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 597 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 113minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 84minSwimming laps
Common questions
How many calories are in Keto Ham Swiss and Broccoli Casserole?
One serving of Keto Ham Swiss and Broccoli Casserole (1 serving) has 597 calories, which works out to 183 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Keto Ham Swiss and Broccoli Casserole high in protein?
It provides a solid 34 g of protein per serving (68% of the 50 g daily value), but protein supplies only 23% 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 Ham Swiss and Broccoli Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 11% 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 Ham Swiss and Broccoli Casserole?
1794 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Ham Swiss and Broccoli Casserole?
5.1 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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