Gluten-free Goddess Zucchini Gratin Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 26g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Gluten-free Goddess Zucchini Gratin? 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 Gluten-free Goddess Zucchini Gratin Recipe

  • Net Carbs are 6% of calories per serving, at 26g per serving. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. 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's %DV (daily value percentage) for sodium is 35%. At 806mg, 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.
  • 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.

Gluten-free Goddess Zucchini Gratin Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 347 g )
Amount Per Serving
Calories: 401
Total Fat: 27g
Saturated Fat: 2g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 7g
Trans Fat: 0g
Cholesterol: 80mg
Sodium: 806mg
Total Carbohydrates: 32g
Dietary Fiber: 6g
Sugar: 7g
Protein: 12g
Calcium: 171mg Iron: 3mg
Potassium: 661mg Vitamin A: 65mcg
Vitamin C: 38mg Vitamin D: 0mcg

Ingredients

  • 1 tablespoon extra virgin olive oil, as needed
  • 4 medium zucchini, trimmed and sliced
  • 1-2 cloves garlic, chopped
  • Sea salt, to taste
  • 2 organic free range eggs
  • 1/2 cup unsweetened soy milk or almond milk
  • 3 tablespoons fresh chopped basil leaves
  • 1 cup gluten-free bread crumbs
  • 2 tablespoons almond meal
  • 2 teaspoons dried Italian herbs
  • 1 tablespoon extra virgin olive oil
  • 1 cup shredded vegan cheese (I used Daiya mozzarella style)
  • Fresh chopped Italian parsley, for serving

Instructions

Visit Gluten-free Goddess's website to view the recipe instructions. (Via Edamam)