High-Protein Zucchini Parmesan

High-Protein Zucchini Parmesan
Fat 51%Carbs 27%Protein 21%
Percent Calories

1 serving of high-protein zucchini parmesan contains 228 Calories. The macronutrient breakdown is 27% carbs, 51% fat, and 21% protein. This is a good source of protein (23% of your Daily Value), fiber (20% of your Daily Value), and potassium (23% of your Daily Value).

Makes
6 servings
Prep Time
20 minutes
Cook Time
60 minutes

Ingredients

Directions

  1. Preheat oven to 400°F and place a rack in the middle.
  2. For the sauce, heat 1 tbsp of olive oil in a large skillet over medium-high heat. Add onion and sauté until translucent, about 5 minutes.
  3. Add garlic and stir until fragrant, about a minute. Then add diced tomatoes, salt, black pepper, and basil.
  4. When it starts to bubble, reduce heat to medium-low and cook, stirring occasionally, until the tomatoes have cooked down and begin to stick to the pan, about 25 minutes. Remove basil and set aside.
  5. For the zucchini, wash and trim the ends, then slice lengthwise into ¼-inch slices.
  6. Place zucchini slices in a zip-top bag with olive oil, lemon zest, lemon juice, salt, and pepper. Seal and shake to coat.
  7. Heat a grill pan over medium heat and grill zucchini for 5-7 minutes on each side until soft and marked. Set aside.
  8. In a 9x13-inch baking dish, spread 2 tablespoons of tomato sauce and layer zucchini slices on top.
  9. Cover zucchini with tomato sauce, sprinkle Parmesan, and spread 3-4 tablespoons of beaten eggs.
  10. Repeat layers, ending with tomato sauce and remaining Parmesan. Bake for 40 minutes until hot and beginning to brown. Let set for 15 minutes before serving.

Nutrition Facts

For 1 serving of high-protein zucchini parmesan (471g)

NutrientValue%DV
Calories228
Fats14g 18%
Saturated fats4g 22%
Trans fats0g
Cholesterol103mg 34%
Sodium757mg 33%
Carbs17g 6%
Net carbs11g
Fiber6g 20%
Sugar11g
Protein13g
Calcium274mg 27%
Iron2mg 29%
Potassium1078mg 23%
Vitamin D1μg 4%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene586μg
Caffeine0mg
Choline112mg 20%
Copper0.3mg 31%
Fluoride4μg
Folate (B9)99μg 25%
Lycopene1776μg
Magnesium79mg 19%
Manganese1mg 29%
Niacin2mg 13%
Pantothenic acid1mg 24%
Phosphorus291mg 42%
Retinol70μg
Riboflavin (B2)0.5mg 36%
Selenium12μg 22%
Theobromine0mg
Thiamine1mg 47%
Vitamin A IU1216IU
Vitamin A119μg 13%
Vitamin B120.4μg 18%
Vitamin B61mg 51%
Vitamin C82mg 91%
Vitamin D IU23IU
Vitamin D20μg
Vitamin D31μg
Vitamin E2mg 14%
Vitamin K23μg 19%
Zinc2mg 17%
Sugars
Sugar11g
Sucrose0.2g
Glucose5g
Fructose6g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats4g 22%
Monounsaturated fats7g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30.2g
Total omega 60.5g
Alpha Linolenic Acid (ALA)0.2g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid2g
Glycine0.3g
Histidine0.4g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.3g
Phenylalanine1g
Proline1g
Serine1g
Threonine0.5g
Tryptophan0.2g
Tyrosine1g
Valine1g

Similar Foods