Averiecooks.com Lightened Up Vegetable Lasagna Casserole (gluten-free, Vegan) Recipes Recipe

Total time: 90 minutes

Keto Friendliness Gauge

Net Carbs are 2% of calories per serving, at 6g per serving. This food is keto-friendly.

How keto-friendly is Averiecooks.com Lightened Up Vegetable Lasagna Casserole (gluten-free, Vegan) Recipes? 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 Averiecooks.com Lightened Up Vegetable Lasagna Casserole (gluten-free, Vegan) Recipes Recipe

  • Net Carbs are 2% of calories per serving, at 6g 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 food contains trans fat, a type of fat that's considered extremely unhealthy. Trans-fatty acids elevate bad cholesterol and lowers good cholesterol. And increases the likelihood for heart disease, strokes, and Type 2 diabetes. The FDA has mostly banned high amounts of trans-fatty acids in prepared foods, but you can still find trans fat quantities on food labels. Especially for most fast-food meals. Learn more about unhealthy fats.
  • This food's %DV (daily value percentage) for sodium is 32%. At 728mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.

Averiecooks.com Lightened Up Vegetable Lasagna Casserole (gluten-free, Vegan) Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 9 servings   ( 205 g )
Amount Per Serving
Calories: 320
Total Fat: 26g
Saturated Fat: 15g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 6g
Trans Fat: 1g
Cholesterol: 93mg
Sodium: 728mg
Total Carbohydrates: 8g
Dietary Fiber: 2g
Sugar: 5g
Protein: 15g
Calcium: 420mg Iron: 1mg
Potassium: 413mg Vitamin A: 381mcg
Vitamin C: 10mg Vitamin D: 1mcg

Ingredients

  • 3 cups coarsely grated zucchini (about 2 medium zucchinis, grated)
  • 1 1/2 cups coarsely grated carrot (about 1 large peeled carrot, grated)
  • 1 teaspoon salt, optional and to taste
  • 1/2 teaspoon black pepper, optional and to taste
  • 1 large egg, beaten (or egg replacer or flax egg)
  • 1 1/2 cups sour cream (or Tofutti)
  • 3 1/2 cups loosely packed shredded cheese, divided (cheddar, American, mozzarella, Ricotta, soy, goat, Daiya, or a favorite cheese blend)
  • one 16-ounce jar salsa

Instructions

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