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Low Carb broccoli casserole
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Low Carb broccoli casserole

David Janitzek
David Janitzek
Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Low-carb Baked Casserole Pan Broccoli
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
40 min
Number of portions
2
Cena (Walmart)
$2.66
Cost of one portion
$1.33
Number of ingredients needed for preparation
11
Total calories
1108
Calories per 1 portion
554 kcal
Amount of protein per portion
25g
Amount of fat per portion
40g
Amount of carbohydrates per portion
23g
Amount of fiber per portion
9g
Glycemic Index (GI)
IG 16
Glycemic Load (GL)
GL 2.2
Prices calculated for Walmart
$1.33 / serving
$2.66 (Number of portions: 2)
Low Carb broccoli casserole
Specialist Verified
Kcal
554 kcal
Protein 29%
25.5 g
Fat 45%
40.1 g
Carbohydrates 26%
22.9 g
fiber: 9.2 g IG: 16

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Ingredients

Ingredients

Calculate for portions:
Broccoli

Broccoli

#Broccoli
250 Gram (250 Gram) • 91 kcal • $0.45
Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates
B: 7.5g
T: 1g
W: 13g
91 kcal
Cooked Pork Ham

Cooked Pork Ham

#Pork #Ham
25 Gram (25 Gram) • 59 kcal • $0.07
Pork Sodium nitrite
B: 4.1g
T: 4.6g
W: 0.3g
59 kcal
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.5 Piece (0.5 Piece (85 g)) • 36 kcal • $0.09
Onion
B: 1g
T: 0.1g
W: 7.9g
36 kcal
Crème Fraîche

Crème Fraîche

#Cream
50 Gram (50 Gram) • 145 kcal • $0.21
Milk
B: 1.3g
T: 15g
W: 1.2g
145 kcal
Whole Chicken Eggs (M)

Whole Chicken Eggs (M)

#Chicken Eggs
0.5 Piece (0.5 Piece (25.5 g)) • 36 kcal • $0.12
Egg Vitamin B12 (Cobalamin)
B: 3.2g
T: 2.5g
W: 0.2g
36 kcal
Gouda Cheese

Gouda Cheese

#DASH Diet #Hypertension #Heart Health #Healthy Diet #Weight Loss
30 Gram (30 Gram) • 95 kcal • $0.27
Milk
B: 8.4g
T: 6.9g
W: 0.1g
95 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.13
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Ground Sweet Paprika

Ground Sweet Paprika

#Paprika #Sweet #Vegan #Vegetarian #Gluten-free
0.5 Teaspoon (0.5 Teaspoon (1.5 g)) • 0 kcal • $0.01
Paprika
B: 0g
T: 0g
W: 0.1g
0 kcal
Nutmeg

Nutmeg

#DASH Diet #Heart Health #Nuts And Seeds #Vegan #Vegetarian
1 Pinch (1 Pinch (0.2 g)) • 1 kcal
Nuts
B: 0g
T: 0.1g
W: 0.1g
1 kcal
White Salt

White Salt

#White Salt
1.5 Pinch (1.5 Pinch (0.2 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1.5 Pinch (1.5 Pinch (0.2 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Low Carb broccoli casserole

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,21 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,21 €
100 kcal 0,22 €
20 g protein 0,95 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,21 € 1,21 € 2,42 € 4,84 €
Lidl +1%
1,22 € 1,22 € 2,44 € 4,88 €
Tesco +10%
1,33 € 1,33 € 2,66 € 5,32 €
Carrefour +13%
1,37 € 1,37 € 2,74 € 5,48 €
SPAR +17%
1,41 € 1,41 € 2,82 € 5,64 €

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Cook the broccoli in a pot until al dente.

Recipe preparation steps

1
Divide the broccoli into florets, cook in a pot of water until al dente, and drain. Preheat the oven to 180°C (top/bottom heat) or 200°C.
2
Peel and finely dice the onion, and cut the cooked pork ham into small cubes.
3
Heat the olive oil in a pan, briefly fry the diced ham, then add the onion and cooked broccoli florets. Sauté everything briefly and season with nutmeg, sweet paprika, salt, and black pepper.
4
In a bowl, whisk together the egg, crème fraîche, and a pinch of salt and pepper. Transfer the contents of the pan into a baking dish, pour the egg-cream mixture over top, and sprinkle evenly with grated Gouda cheese.
5
Place the dish in the preheated oven and bake for about 30 minutes until set and the cheese is golden brown.

Bake in the oven for 30 minutes.

Contains allergens 17
Meat Sulphites Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Pork Sodium nitrite Onion Milk Egg Vitamin B12 (Cobalamin) Olive Paprika Nuts Iodine Black Pepper

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
554 kcal
Protein 25.5g (18% kcal)
Fat 40.1g (65% kcal)
Carbs 22.9g (17% kcal)
Protein
25.5g
Fat
40.1g
Carbs
22.9g
Fiber
9.2g
Low Carb broccoli casserole
Bio-Analysis Recipe

Low Carb broccoli casserole

554 kcal B: 25.5g T: 40.1g W: 22.9g 9.2g fib.
Glycemic Load
IG 16 ŁG 2
Low
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 100 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (2.2)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 9 µU/mL 12 µU/mL 13 µU/mL 11 µU/mL 9 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 89 mg/dL 91 mg/dL 92 mg/dL 91 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 86 mg/dL 92 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 2.2) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
2.2 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
16
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (25.5 g), fat (40.1 g), and dietary fiber (9.2 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 13.7 g
Simple sugars: 9.6 g Slowing fiber: 9.2 g
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17.28 zł / day · meal ~ 4.32 zł · Walmart 1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
23.44 zł / day · meal ~ 5.86 zł · Walmart 2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
21.56 zł / day · meal ~ 5.39 zł · Walmart 2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
18.12 zł / day · meal ~ 6.04 zł · Walmart 1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
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