⏱ 70 min totalPaleo Breakfast Casserole
Per 1 serving · 243 g · 12 ingredients
of a 2,000 cal day
- Protein14g16% of calories
- Carbs9.3g11% of calories
- Fat27g73% of calories
At a glance
One serving of Paleo Breakfast Casserole (243 g) has 330 calories, with 14 g of protein, 9.3 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (73% of calories). It is high in protein (27% DV), Vitamin A (23% DV) and Vitamin C (23% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 59% and 85% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Vitamin A23%
- Vitamin C23%
- Vitamin K22%
- Thiamine24%
- Riboflavin (B2)36%
Good source of
10–19% of the daily value
- Niacin12%
- Folate (B9)16%
- Potassium10%
- Zinc18%
- Copper16%
- Manganese15%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat59%
- Cholesterol85%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ large Summer squash
1 tbsp Butter- 🥄¼ dash Salt
¼ dash Black pepper
¼ cup, chopped Onion
½ cloves, minced Garlic
½ tsp, ground Oregano
⅛ cup cherry tomatoes Cherry tomatoes
¾ oz Italian salami- 🥄2 ½ olives Kalamata Olives
1 extra large Egg
¼ tbsp Parsley
Directions
- 1
Heat the oven to 400°F. Set the squash halves cut-side up on a rimmed baking sheet. Spread about 1 tablespoon butter over each half and season generously with salt and pepper. Roast until very tender, 45 to 60 minutes.
- 2
Meanwhile, warm an oven-safe skillet over medium-low heat and melt the remaining 2 tablespoons butter. Add the onion, garlic, and oregano; season lightly with salt and pepper. Cook, stirring occasionally, until the onion is soft and starting to caramelize.
- 3
Stir in the tomatoes and salami; cook until the tomatoes begin to soften, about 5 to 10 minutes. Fold in the olives.
- 4
When the squash is done, use a fork to scrape out the flesh into strands. Add the squash to the skillet and toss to combine evenly.
- 5
Make 4 deep wells in the mixture and crack an egg into each well.
- 6
Transfer the skillet to the oven and bake until the egg whites are just set and the yolks are cooked to your liking.
- 7
Sprinkle with parsley and serve hot.
Vitamins & minerals
Amounts for 1 serving (243 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 207 μg | 23% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 26 μg | 22% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 65 μg | 16% |
| Vitamin B12 | 1 μg | 46% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 177 mg | 32% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 79 mg | 8% |
| Iron | 2 mg | 26% |
| Potassium | 489 mg | 10% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 213 mg | 30% |
| Zinc | 2 mg | 18% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.3 mg | 15% |
| 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 | 19 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 261 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 479 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 185 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 330 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Paleo Breakfast Casserole?
One serving of Paleo Breakfast Casserole (1 serving) has 330 calories, which works out to 136 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Paleo Breakfast Casserole high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 16% 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 Paleo Breakfast Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 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 Paleo Breakfast Casserole?
672 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Paleo Breakfast Casserole?
4.5 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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