Nutritional Facts: Low- Carb Breakfast Casserole -Not Low Fat!!

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 ounces (0g)

 3 (150g)
eggs
 1/2 lb (227g)
ground beef
 4 (200g)
eggs
 1/2 lb (227g)
ground beef
 2 (30g)
green onions
 1 cup (71g)
broccoli florets
 1 tablespoon (5g)
bacon bits
 3/4 cup (23g)
fresh spinach
 1/2 cup (105g)
cottage cheese
 1/2 teaspoon (1g)
onion salt
 8 ounces (227g)
cheese
 Total 1 serving
Alanine n/a 1.1 2.6 1.5 2.6 0.0 0.1 0.1 0.0 0.4 0.0 1.1 10 1
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine n/a 1.2 2.7 1.6 2.7 0.0 0.1 0.1 0.0 0.5 0.0 1.9 11 1
Ash n/a 1.6 2.1 2.1 2.1 0.2 0.7 0.4 0.4 1.5 0.0 10.1 21 2
Aspartic acid n/a 2.0 3.8 2.7 3.8 0.1 0.2 0.2 0.1 1.0 0.0 2.7 16 2
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium n/a 84.0 34.0 112.0 34.0 21.6 34.1 0.6 22.3 87.2 4.6 1,129.2 1,563 174
Calories n/a 214.5 487.6 286.0 487.6 9.6 19.9 27.7 5.2 102.9 4.1 752.0 2,397 266
Calories (kj) n/a 898.5 2,036.6 1,198.0 2,036.6 40.5 83.1 115.9 21.8 432.6 17.1 3,149.0 10,030 1,114
Carbohydrates n/a 1.1 0.0 1.4 0.0 2.2 3.7 0.1 0.8 3.5 0.9 18.9 33 4
Cholesterol n/a 558.0 154.2 744.0 154.2 0.0 0.0 5.6 0.0 17.9 0.0 145.4 1,779 198
Copper n/a 0.1 0.2 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.1 1 0
Cystine n/a 0.4 0.4 0.5 0.4 n/a 0.0 0.0 0.0 0.1 0.0 0.3 2 0
Dietary Fiber n/a 0.0 0.0 0.0 0.0 0.8 n/a 0.0 0.5 0.0 0.2 0.0 1 0
Folate n/a 70.5 13.6 94.0 13.6 19.2 50.4 0.1 43.7 12.6 0.8 11.4 330 37
Folate, DFE n/a 70.5 13.6 94.0 13.6 19.2 50.4 0.1 43.7 12.6 0.8 11.4 330 37
Folate, food n/a 70.5 13.6 94.0 13.6 19.2 50.4 0.1 43.7 12.6 0.8 11.4 330 37
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Galactose n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a 0.6 n/a 0.7 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 1 0
Glutamic acid n/a 2.5 6.3 3.3 6.3 0.1 0.3 0.3 0.1 2.7 0.0 9.3 31 3
Glycine n/a 0.6 2.8 0.9 2.8 0.0 0.1 0.1 0.0 0.2 0.0 0.7 8 1
Histidine n/a 0.5 1.4 0.6 1.4 0.0 0.0 0.1 0.0 0.3 0.0 1.8 6 1
Hydroxyproline n/a n/a 0.8 n/a 0.8 n/a n/a 0.0 n/a n/a n/a n/a 2 0
Iron n/a 2.6 4.7 3.5 4.7 0.4 0.6 0.1 0.6 0.1 0.0 1.9 19 2
Isoleucine n/a 1.0 1.9 1.3 1.9 0.0 0.1 0.1 0.0 0.6 0.0 2.1 9 1
Lactose n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 2.8 0.0 n/a 3 0
Leucine n/a 1.6 3.3 2.2 3.3 0.0 0.1 0.2 0.1 1.2 0.0 3.9 16 2
Lysine n/a 1.4 3.5 1.8 3.5 0.0 0.1 0.2 0.0 1.0 0.0 4.4 16 2
Magnesium n/a 18.0 40.8 24.0 40.8 6.0 17.8 1.7 17.8 8.4 1.4 68.2 245 27
Maltose n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Manganese n/a 0.0 0.0 0.1 0.0 0.0 0.2 0.0 0.2 0.0 0.0 0.0 1 0
Methionine n/a 0.6 1.1 0.8 1.1 0.0 0.0 0.0 0.0 0.3 0.0 1.2 5 1
Monounsaturated Fat n/a 5.5 14.9 7.3 14.9 0.0 0.0 0.9 0.0 0.8 0.0 16.3 61 7
Niacin n/a 0.1 10.5 0.2 10.5 0.2 0.5 0.6 0.2 0.1 0.0 0.2 23 3
Pantothenic acid n/a 2.3 1.2 3.1 1.2 0.0 0.4 0.1 0.0 0.6 0.0 2.2 11 1
Phenylalanine n/a 1.0 1.6 1.4 1.6 0.0 0.1 0.1 0.0 0.6 0.0 2.3 9 1
Phosphorus n/a 297.0 387.8 396.0 387.8 11.1 46.9 27.3 11.0 167.0 3.9 908.8 2,645 294
Phytosterols n/a n/a n/a n/a n/a n/a n/a n/a 2.0 n/a 1.0 n/a 3 0
Polyunsaturated Fat n/a 2.9 1.0 3.8 1.0 0.0 0.1 0.2 0.0 0.1 0.0 1.6 11 1
Potassium n/a 207.0 669.0 276.0 669.0 82.8 230.8 29.0 125.6 109.2 11.8 824.7 3,235 359
Proline n/a 0.8 2.1 1.0 2.1 0.0 0.1 0.1 0.0 1.3 0.0 4.5 12 1
Protein n/a 18.8 42.2 25.1 42.2 0.5 2.1 1.9 0.6 11.7 0.1 44.7 190 21
Retinol n/a 240.0 0.0 320.0 0.0 0.0 0.0 0.6 0.0 37.8 0.0 336.3 935 104
Riboflavin n/a 0.7 0.3 0.9 0.3 0.0 0.1 0.0 0.0 0.2 0.0 1.0 4 0
Saturated Fat n/a 4.7 13.3 6.3 13.3 0.0 0.0 0.7 0.0 1.8 0.0 34.9 75 8
Selenium n/a 46.1 35.8 61.4 35.8 0.2 2.1 3.2 0.2 10.2 0.2 36.8 232 26
Serine n/a 1.5 1.7 1.9 1.7 0.0 0.1 0.1 0.0 0.7 0.0 2.2 10 1
Sodium n/a 213.0 149.7 284.0 149.7 4.8 19.2 118.4 17.8 382.2 0.9 2,194.8 3,534 393
Sucrose n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Sugar n/a 0.6 0.0 0.7 0.0 0.7 n/a 0.0 0.1 2.8 0.1 n/a 5 1
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin n/a 0.1 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 1 0
Threonine n/a 0.8 1.6 1.1 1.6 0.0 0.1 0.1 0.0 0.5 0.0 1.4 7 1
Tocopherol, alpha n/a 1.6 0.8 2.1 0.8 0.2 n/a 0.0 0.5 0.1 0.0 n/a 6 1
Tocopherol, beta n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta n/a 0.1 n/a 0.1 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a 0.8 n/a 1.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 2 0
Total Fat n/a 14.3 34.0 19.0 34.0 0.1 0.2 2.1 0.1 4.5 0.0 55.6 164 18
Trans-monoenoic Fat n/a 0.0 n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.1 2.1 0.1 2.1 n/a n/a 0.0 n/a n/a n/a n/a 4 0
Tryptophan n/a 0.3 0.2 0.3 0.2 0.0 0.0 0.0 0.0 0.2 0.0 0.7 2 0
Tyrosine n/a 0.7 1.3 1.0 1.3 0.0 0.0 0.1 0.0 0.6 0.0 2.4 8 1
Valine n/a 1.3 2.1 1.7 2.1 0.0 0.1 0.1 0.0 0.8 0.0 2.7 11 1
Vitamin A, IU n/a 810.0 0.0 1,080.0 0.0 299.1 2,130.0 1.9 2,109.8 147.0 0.0 1,601.8 8,180 909
Vitamin A, RAE n/a 240.0 0.0 320.0 0.0 15.0 106.5 0.6 105.5 38.9 0.0 361.2 1,188 132
Vitamin B-12 n/a 1.3 4.9 1.8 4.9 0.0 0.0 0.1 0.0 0.5 0.0 2.9 16 2
Vitamin B-6 n/a 0.3 0.8 0.3 0.8 0.0 0.1 0.0 0.0 0.0 0.0 0.3 3 0
Vitamin C n/a 0.0 0.0 0.0 0.0 5.6 66.2 0.0 6.3 0.0 0.3 0.0 78 9
Vitamin D n/a 123.0 9.1 164.0 9.1 0.0 0.0 2.2 0.0 3.2 0.0 n/a 310 34
Water n/a 114.2 149.1 152.3 149.1 26.9 64.4 0.6 20.6 83.8 0.1 98.0 859 95
Zinc n/a 1.9 10.2 2.6 10.2 0.1 0.3 0.2 0.1 0.4 0.0 6.8 33 4

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