Wendypolisi.com Zucchini Quinoa Casserole Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 16g per serving. This food is keto-friendly.

How keto-friendly is Wendypolisi.com Zucchini Quinoa Casserole? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Wendypolisi.com Zucchini Quinoa Casserole Recipe

  • Net Carbs are 6% of calories per serving, at 16g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Wendypolisi.com Zucchini Quinoa Casserole Recipe Nutrition Label

Nutrition Facts

Serving Size: 12 servings   ( 205 g )
Amount Per Serving
Calories: 257
Total Fat: 14g
Saturated Fat: 7g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 39mg
Sodium: 375mg
Total Carbohydrates: 20g
Dietary Fiber: 4g
Sugar: 4g
Protein: 14g
Calcium: 265mg Iron: 2mg
Potassium: 360mg Vitamin A: 126mcg
Vitamin C: 43mg Vitamin D: 0mcg

Ingredients

  • * 1 yellow onion chopped
  • * 1/2 green pepper chopped
  • * 1/2 red pepper chopped
  • * 3 zucchini shredded
  • * 4 ounce chopped green chilie
  • * 1 cup frozen corn thawed
  • * 3 cup cooked quinoa
  • * 3 tablespoon quinoa flour or flour of choice
  • * 2 tablespoon butter oil or olive oil i used earth balance
  • * 1 cup unsweetened almond milk or milk of choice
  • * 8 ounce havarti cheese shredded (any white cheese will work i used
  • daiya havarti)
  • * 4 ounce cream cheese i used toffuti
  • * 1/4 cup nutritional yeast optional
  • * 1/2 teaspoon sea salt
  • * 1/2 teaspoon smoked paprika
  • * 1/2 cup mozzarella cheese i used daiya

Instructions

Visit Wendypolisi.com's website to view the recipe instructions. (Via Edamam)