Serve this low-carb kale casserole with seared salmon, baked chicken breasts, or pork chops. A light green salad on the side would pair well with these recipes to round out the meal. If you have any leftover chicken needing to be used, try stirring it into the kale and tomatoes before baking. This way you can create a hearty main-dish casserole!
Ingredients
2 tablespoons
extra virgin olive oil
2 large bunches
lacinato kale
chopped
(about 10 cups)
6 cloves
garlic
crushed
1 cups
cherry tomatoes
halved
(or grape tomatoes)
½ cups
sour cream
¼ cups
heavy cream
½ teaspoons
sea salt
½ teaspoons
black pepper
1 cups
grated
raw cheddar cheese
Nutrition Facts
Per serving Recipe serves 3
- Protein 17%
- Net carbs 6%
- Fat 77%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 512kcal
- Protein
- 20.9g
- Total Carbohydrates
- 15.6g
- Dietary Fiber
- 7.6g
- Net Carbs
- 8g
- Total Sugars
- 4.9g
- Sucrose
- 0.3g
- Glucose
- 1.4g
- Fructose
- 1.4g
- Lactose
- 1.7g
- Galactose
- 0.06g
- Total Fat
- 43g
- Saturated Fat
- 19.3g
- Monounsaturated Fat
- 15.2g
- Polyunsaturated Fat
- 3.2g
- Trans Fat
- 0.43g
- Cholesterol
- 94.3mg
- Sodium
- 857mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 163mg
- Thiamin (B1)
- 0.24mg
- Riboflavin (B2)
- 0.93mg
- Niacin (B3)
- 2.4mg
- Pantothenic Acid (B5)
- 1.2mg
- Vitamin B6
- 0.42mg
- Folate (B9)
- 129µg
- Vitamin B12
- 0.77µg
- Choline
- 24.7mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 288µg
- Vitamin D
- 0.53µg
- Vitamin E (Alpha-Tocopherol)
- 3.3mg
- Vitamin K1 (Phylloquinone)
- 656µg
- Vitamin K2 (Menaquinone-4)
- 7.6µg
Minerals
Minerals
- Calcium
- 916mg
- Iron
- 3.1mg
- Magnesium
- 83.2mg
- Phosphorus
- 425mg
- Potassium
- 826mg
- Zinc
- 3.2mg
- Copper
- 0.17mg
- Manganese
- 1.8mg
- Selenium
- 21.5µg
- Fluoride
- 1.6µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.67g
- Isoleucine
- 1.1g
- Leucine
- 1.7g
- Lysine
- 1.1g
- Methionine
- 0.43g
- Phenylalanine
- 1g
- Threonine
- 0.94g
- Tryptophan
- 0.42g
- Valine
- 1.2g
Non-Essential Amino Acids
- Alanine
- 0.78g
- Arginine
- 0.7g
- Aspartic Acid
- 1.7g
- Cystine
- 0.16g
- Glutamic Acid
- 4g
- Glycine
- 0.63g
- Proline
- 2g
- Serine
- 0.79g
- Tyrosine
- 0.93g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Butyric Acid (4:0)
- 0.47g
- Caproic Acid (6:0)
- 0.47g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.3g
- Capric Acid (10:0)
- 0.74g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 13.5g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.81g
- EPA (20:5 n-3)
- 0.01g
- DPA (22:5 n-3)
- 0.02g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 2.5g
- Arachidonic Acid (AA)
- 0.05g
Other
Carotenoids
- Alpha-Carotene
- 50.2µg
- Beta-Carotene
- 5029µg
- Beta-Cryptoxanthin
- 45.1µg
- Lutein + Zeaxanthin
- 10395µg
- Lycopene
- 1277µg
Plant Sterols (Phytosterols)
- Phytosterols
- 23.8mg
Other Compounds
- Betaine
- 1.3mg
