Spicysouthernkitchen.com Eggs Benedict Casserole Recipes Recipe

Total time: 70 minutes

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 19g per serving. This food is keto-friendly.

How keto-friendly is Spicysouthernkitchen.com Eggs Benedict 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 Spicysouthernkitchen.com Eggs Benedict Casserole Recipes Recipe

  • Net Carbs are 7% of calories per serving, at 19g 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 food's %DV (daily value percentage) for sodium is 24%. At 561mg, 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.

Spicysouthernkitchen.com Eggs Benedict Casserole Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 10 servings   ( 205 g )
Amount Per Serving
Calories: 271
Total Fat: 12g
Saturated Fat: 6g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 4g
Trans Fat: 0g
Cholesterol: 186mg
Sodium: 561mg
Total Carbohydrates: 21g
Dietary Fiber: 2g
Sugar: 4g
Protein: 21g
Calcium: 270mg Iron: 2mg
Potassium: 502mg Vitamin A: 140mcg
Vitamin C: 2mg Vitamin D: 2mcg

Ingredients

  • 6 English muffins, cut into ½-inch cubes
  • 2 (6-ounce) packages Canadian bacon, cut into small pieces
  • 1½ cups fresh asparagus cut into 1-inch pieces
  • 5 slices baby swiss cheese, cut into thin strips
  • 8 large eggs
  • 2 cups whole milk
  • ¾ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon onion powder
  • ½ teaspoon paprika
  • ½ cup shredded mozzarella cheese
  • 2 green onions, chopped
  • 2 (1.25-ounce) packets of hollandaise sauce mix, made according to package directions

Instructions

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