Men's Health Mediterranean Breakfast Bake Recipe

Total time: 10 minutes

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 15g per serving. This food is keto-friendly.

How keto-friendly is Men's Health Mediterranean Breakfast Bake? 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 Men's Health Mediterranean Breakfast Bake Recipe

  • Net Carbs are 7% of calories per serving, at 15g 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.

Men's Health Mediterranean Breakfast Bake Recipe Nutrition Label

Nutrition Facts

Serving Size: 12 servings   ( 198 g )
Amount Per Serving
Calories: 227
Total Fat: 13g
Saturated Fat: 7g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 4g
Trans Fat: 0g
Cholesterol: 55mg
Sodium: 459mg
Total Carbohydrates: 17g
Dietary Fiber: 2g
Sugar: 2g
Protein: 13g
Calcium: 275mg Iron: 1mg
Potassium: 449mg Vitamin A: 151mcg
Vitamin C: 37mg Vitamin D: 0mcg

Ingredients

  • 1 container (15 ounces) nonfat ricotta cheese
  • 1 teaspoon olive oil
  • 1 1/2 cups sliced scallions
  • 1 clove garlic, minced
  • 2 ounces feta cheese, crumbled
  • 1/4 teaspoon ground allspice or nutmeg
  • 3 small yellow squash, thinly sliced
  • salt
  • ground black pepper
  • 1 egg
  • 4 egg whites
  • 1/2 teaspoon dried Italian herb seasoning
  • 5 sheets phyllo dough, thawed if frozen
  • 1 cup shredded reduced-fat mozzarella cheese
  • 2 sweet red peppers, roasted
  • 1 tablespoon grated Parmesan cheese

Instructions

Visit Men's Health's website to view the recipe instructions. (Via Edamam)