Kalynskitchen.com Zucchini And Green Chile Breakfast Casserole Recipes Recipe

Total time: 40 minutes

Keto Friendliness Gauge

Net Carbs are 2% of calories per serving, at 4g per serving. This food is keto-friendly.

How keto-friendly is Kalynskitchen.com Zucchini And Green Chile Breakfast Casserole 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 Kalynskitchen.com Zucchini And Green Chile Breakfast Casserole Recipes Recipe

  • Net Carbs are 2% of calories per serving, at 4g 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.

Kalynskitchen.com Zucchini And Green Chile Breakfast Casserole Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 171 g )
Amount Per Serving
Calories: 225
Total Fat: 15g
Saturated Fat: 7g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 292mg
Sodium: 398mg
Total Carbohydrates: 5g
Dietary Fiber: 1g
Sugar: 3g
Protein: 17g
Calcium: 223mg Iron: 2mg
Potassium: 296mg Vitamin A: 202mcg
Vitamin C: 33mg Vitamin D: 2mcg

Ingredients

  • 1/2 cup low-fat cottage cheese, rinsed and drained well
  • 1 medium zucchini, about 8 inches long (or more)
  • 1-2 tsp. olive oil for sauteing zucchini and chiles
  • 1 tsp. Spike Seasoning (optional but recommended, or use any seasoning mix you like on eggs)
  • salt
  • ground black pepper
  • 1 can diced green Anaheim chiles (4 oz. can)
  • 10 eggs, beaten well
  • 1 T cream, half and half, or milk (use milk for South Beach Diet, or you can leave this out)
  • 1 cup grated sharp cheddar cheese (use low fat cheese for South Beach Diet)

Instructions

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