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A baked, flourless vegetable mücver made with zucchini, carrot, and egg, rather than deep-fried.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Flourless Baked Vegetable Mücver (150 g) has 135 calories. That works out to 90 calories per 100 g. It contains 11.3 g of carbs, 7.8 g of protein, 5.7 g of fat and 2.7 g of fiber. Its 270 µg of Vitamin A covers 30% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
135
KCAL / 150G
Carbs
11.3g
· 4% DV
Protein
7.8g
· 16% DV
Fat
5.7g
· 7% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 24% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 1.27 g | 6% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 2.7 g | 10% |
| Protein | 7.8 g | 16% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (small) | 70 g | 63 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (medium) | 100 g | 90 kcal |
| 1 piece (large) | 140 g | 126 kcal |
| 1 cup (chopped) | 180 g | 162 kcal |
| 2 piece (medium) | 200 g | 180 kcal |
| 1 piece (extra large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Flourless Baked Vegetable Mücver is made with zucchini, carrot, and egg. Fresh herbs such as dill or parsley can add flavor, but the zucchini and carrot provide the characteristic vegetable base of this version.
Squeeze the grated zucchini well before mixing Flourless Baked Vegetable Mücver. Zucchini releases a lot of moisture as it cooks, and leaving that liquid in the mixture can make the center soft and wet rather than set.
Egg helps bind Flourless Baked Vegetable Mücver without flour. Removing excess liquid from the grated vegetables and letting the baked mücver rest before cutting also help it hold its shape.
Flourless Baked Vegetable Mücver usually falls apart when the vegetables leave too much moisture in the mixture or it is cut before setting. Squeeze the zucchini thoroughly, bake until the center is firm, and let it rest before slicing.
Flourless Baked Vegetable Mücver is baked without flour, while many traditional mücver recipes include flour and are pan-fried. This version relies on egg to bind the zucchini and carrot instead of a flour-based batter.
Yes, you can vary Flourless Baked Vegetable Mücver with grated vegetables such as potato or finely chopped greens. Squeeze or drain watery additions first, since extra moisture can prevent the egg-based mixture from setting properly.
Flourless Baked Vegetable Mücver is good warm or at room temperature, often served with plain or garlicky yogurt. A crisp green salad makes a fresh side and balances the soft texture of the baked vegetables.
Yes, Flourless Baked Vegetable Mücver can be baked ahead and refrigerated once cool. Reheat it in the oven to help the outside regain some firmness; microwaving is convenient but can leave the texture softer.
Yes, freeze cooked Flourless Baked Vegetable Mücver in sealed portions after it has cooled completely. Thaw it in the refrigerator and reheat in the oven; the zucchini may make the thawed texture softer than when freshly baked.
Not with the same result: egg helps Flourless Baked Vegetable Mücver bind and set in the oven. An egg substitute may work in a modified recipe, but the texture can be more fragile, especially because this version contains no flour.
Vitamins
Vitamin A
270µg · 30% DV
B12
0.52µg · 22% DV
Biotin
6µg · 20% DV
Vitamin C
18mg · 20% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
143mg · 20% DV
Sodium
420mg · 18% DV
Copper
0.14mg · 16% DV
Potassium ⭐
420mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 135 calories in 1 serving (medium) (150 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.
Flourless baked vegetable mücver is a Turkish home-style take on mücver, a dish commonly made with grated vegetables and egg. This version uses zucchini and carrot, skips the flour, and bakes rather than frying the mixture. The result is soft in the middle with lightly browned edges.
Serve it warm or at room temperature, often with yogurt as a light lunch, a side dish, or part of a casual spread. Its vegetables provide fibre, while the egg contributes protein; at 5.2 g per 100 g, it offers a modest amount. Pair it with a crisp salad for a more complete meal, or add herbs and lemon to keep the plate fresh.
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.
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.
NOVA 2
Minimally 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.27g
MONOUNSATURATED
2.47g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.