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Baked meat and vegetable casserole with béchamel Calories
Baked mixed meat-vegetable casserole with creamy béchamel
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked meat and vegetable casserole with béchamel (250 g) has 355 calories. That works out to 142 calories per 100 g. It contains 18.5 g of carbs, 20.3 g of protein, 21.5 g of fat and 3.8 g of fiber. Its 1.6 µg of B12 covers 65% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Baked meat and vegetable casserole with béchamel Nutrition Facts
Selected: 1 serving (medium) · 250 g
355
KCAL / 250G
Carbs
18.5g
· 7% DV
Protein
20.3g
· 41% DV
Fat
21.5g
· 28% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 23% · Fat 56%
Baked meat and vegetable casserole with béchamel nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 355 kcal | |
| Total fat | 21.5 g | 28% |
| Saturated fat | 8.5 g | 43% |
| Trans fat | 0.3 g | |
| Sodium | 725 mg | 32% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 3.8 g | 14% |
| Protein | 20.3 g | 41% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked meat and vegetable casserole with béchamel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 355 kcal |
| 1 tablespoon (grated) | 20 g | 28 kcal |
| 1 piece (small) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 piece (medium) | 140 g | 199 kcal |
| 1 serving (small) | 180 g | 256 kcal |
| 1 piece (large) | 220 g | 312 kcal |
| 1 cup (diced) | 240 g | 341 kcal |
| 1 serving (large) | 350 g | 497 kcal |
| 1 pack (whole) | 400 g | 568 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Baked meat and vegetable casserole with béchamel
What is baked meat and vegetable casserole with béchamel?
Baked meat and vegetable casserole with béchamel is a baked dish of meat and vegetables covered or mixed with a white sauce made from butter, flour, and milk. Recipes vary: some add cheese on top, while others rely on the béchamel for a browned finish.
How do you make baked meat and vegetable casserole with béchamel?
To make baked meat and vegetable casserole with béchamel, cook the meat and any firm vegetables first, combine them in a baking dish, and add béchamel. Bake until the filling is hot and the top is golden; pre-cooking helps prevent crunchy vegetables.
What meat works best in baked meat and vegetable casserole with béchamel?
Beef, lamb, and chicken all work in baked meat and vegetable casserole with béchamel. Use ground meat for an even filling or tender pieces for a chunkier casserole, and cook the meat before assembling so it releases less liquid in the oven.
How do you keep baked meat and vegetable casserole with béchamel from becoming watery?
Drain the cooked vegetables and meat well before assembling baked meat and vegetable casserole with béchamel. Excess moisture from frozen vegetables, boiled vegetables, or an uncovered meat pan can thin the sauce and leave liquid at the bottom.
Can you make baked meat and vegetable casserole with béchamel ahead of time?
Yes, you can assemble baked meat and vegetable casserole with béchamel ahead and refrigerate it covered before baking. Keep the cooked filling chilled, and bake it until hot throughout; a cold dish may need more oven time than one assembled just before baking.
Can baked meat and vegetable casserole with béchamel be frozen?
Yes, baked meat and vegetable casserole with béchamel can be frozen in portions. The sauce may become slightly grainy or separate after thawing, so defrost it in the refrigerator and reheat gently until steaming hot.
How long does baked meat and vegetable casserole with béchamel keep in the fridge?
Baked meat and vegetable casserole with béchamel keeps for about 3 to 4 days in a covered container in a refrigerator set to 40°F (4°C) or colder. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
What should you serve with baked meat and vegetable casserole with béchamel?
Serve baked meat and vegetable casserole with béchamel with a crisp green salad, steamed greens, or crusty bread. The casserole is creamy and filling, so a fresh, lightly dressed side usually works better than another rich dish.
Can you make baked meat and vegetable casserole with béchamel without cheese?
Yes, baked meat and vegetable casserole with béchamel can be made without cheese. Béchamel itself does not require cheese; it will still coat the filling, though the top may be less browned and savory than a cheese-topped version.
How do you reheat baked meat and vegetable casserole with béchamel without drying it out?
Reheat baked meat and vegetable casserole with béchamel covered in the oven, or warm an individual portion in the microwave. Covering it helps retain moisture; heat until the center is steaming, then uncover briefly if you want the top crisp again.
Baked meat and vegetable casserole with béchamel Vitamins & Minerals
Vitamins
B12
1.55µg · 65% DV
B3
5.25mg · 33% DV
B6
0.4mg · 24% DV
Vitamin K
24.5µg · 20% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
280mg · 40% DV
Zinc
3.75mg · 34% DV
Sodium
725mg · 32% DV
Potassium ⭐
620mg · 18% DV
Baked meat and vegetable casserole with béchamel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked meat and vegetable casserole with béchamel
To burn the 355 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked meat and vegetable casserole with béchamel?
Baked meat and vegetable casserole with béchamel brings pieces of meat and vegetables together under a creamy white sauce, then bakes them until tender with a lightly browned top. It is a home-style oven dish rather than a single fixed recipe: the vegetables can vary with the season and what is on hand.
Serve it hot as a filling main, often with a simple salad, bread or rice. The béchamel makes each bite soft and rich, while the baked surface adds a little savoury crust. It offers protein alongside vegetables, with 8.1 g of protein per 100 g. For a lighter version, use a thinner layer of sauce and add extra vegetables.
How Nutritious Is Baked meat and vegetable casserole with béchamel?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked meat and vegetable casserole with béchamel Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked meat and vegetable casserole with béchamel Contain Allergens?
Contains these allergens:
Which Diets Is Baked meat and vegetable casserole with béchamel Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked meat and vegetable casserole with béchamel Fat Profile
SATURATED
8.5g
MONOUNSATURATED
7.75g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.