⏱ 55 min totalLow Carb Sausage Squash Casserole
Per 1 serving · 266 g · 9 ingredients
of a 2,000 cal day
- Protein21g13% of calories
- Carbs10g6% of calories
- Fat57g81% of calories
At a glance
One serving of Low Carb Sausage Squash Casserole (266 g) has 637 calories, with 21 g of protein, 10 g of carbohydrates and 57 g of fat. Most of its energy comes from fat (81% of calories). It is high in protein (42% DV), Vitamin A (20% DV) and Vitamin C (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 70%, 94% and 72% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Vitamin A20%
- Vitamin C20%
- Vitamin K55%
- Riboflavin (B2)33%
- Vitamin B629%
Good source of
10–19% of the daily value
- Vitamin E13%
- Thiamine11%
- Niacin12%
- Folate (B9)11%
- Choline14%
- Potassium11%
Watch
20%+ of the daily value
- Sodium70%
- Saturated fat94%
- Cholesterol72%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ medium Zucchini
2 ⅔ oz Smoked sausage
³⁄₁₆ cup Mayonnaise
¹⁄₁₆ tsp Onion powder
⅓ large Egg- 🥄³⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ cup Butter
¼ cup, shredded Cheddar cheese
Directions
- 1
Slice squash. Remove sausage from casings (if not using ground) and cook in a saute pan with 1 tsp of butter. Remove sausage and set aside, reserving pan drippings.
- 2
Cook squash in pan drippings over medium heat until cooked through. Set aside.
- 3
Preheat oven to 350°F.
- 4
Reserve a third of the shredded cheese. In a bowl, mix all other ingredients together, including the sausage and squash.
- 5
Spread mixture into a 9×13 casserole dish. Top with the remaining 1/2 cup of shredded cheese. Bake for 30 minutes, or until bubbly and lightly browned.
Vitamins & minerals
Amounts for 1 serving (266 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 181 μg | 20% |
| Vitamin C | 18 mg | 20% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 66 μg | 55% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 46 μg | 11% |
| Vitamin B12 | 2 μg | 70% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 298 mg | 30% |
| Iron | 4 mg | 55% |
| Potassium | 499 mg | 11% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 314 mg | 45% |
| Zinc | 4 mg | 32% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.2 mg | 8% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 159 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 18 g | — |
| Proline | 1 g | — |
| Retinol | 168 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 15 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 637 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 121minWalking (3.5 mph)
- 76minCycling (moderate)
- 53minRunning (6 mph)
- 90minSwimming laps
Common questions
How many calories are in Low Carb Sausage Squash Casserole?
One serving of Low Carb Sausage Squash Casserole (1 serving) has 637 calories, which works out to 239 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Low Carb Sausage Squash Casserole high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 13% 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 Low Carb Sausage Squash Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 6% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Low Carb Sausage Squash Casserole?
1617 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Low Carb Sausage Squash Casserole?
4.2 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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