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Low-oil casserole Calories
Baked dish with vegetables and/or meat, cooked with little oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil casserole (200 g) has 140 calories. That works out to 70 calories per 100 g. It contains 17 g of carbs, 8.4 g of protein, 4.2 g of fat and 4.8 g of fiber. Its 240 µg of Vitamin A covers 27% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Low-oil casserole Nutrition Facts
Selected: 1 serving (medium) · 200 g
140
KCAL / 200G
Carbs
17g
· 6% DV
Protein
8.4g
· 17% DV
Fat
4.2g
· 5% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 24% · Fat 27%
Low-oil casserole nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 4.8 g | 17% |
| Protein | 8.4 g | 17% |
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 Low-oil casserole?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 140 kcal |
| 100 g | 100 g | 70 kcal |
| 1 piece (small) | 120 g | 84 kcal |
| 1 serving (small) | 150 g | 105 kcal |
| 1 piece (medium) | 180 g | 126 kcal |
| 1 cup (medium) | 180 g | 126 kcal |
| 1 piece (large) | 250 g | 175 kcal |
| 1 cup (large) | 250 g | 175 kcal |
| 1 serving (large) | 300 g | 210 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Low-oil casserole
What is a low-oil casserole?
A low-oil casserole is a one-dish meal in which vegetables, and sometimes meat, cook together with little added oil. The ingredients release moisture as they cook, while a covered casserole dish helps keep the meal tender.
What ingredients go into a low-oil casserole?
A low-oil casserole commonly combines vegetables such as eggplant, potatoes, tomatoes, peppers, and onions with lamb, beef, or chicken. The exact mix varies by recipe, and the vegetables often provide enough moisture for gentle cooking.
How do you make a low-oil casserole?
To make a low-oil casserole, cut the ingredients into even pieces, arrange them in a covered oven-safe dish, and cook until the meat and vegetables are tender. Use only a little oil and add liquid sparingly, since many vegetables release water.
Why does a low-oil casserole turn watery?
A low-oil casserole can turn watery when ingredients such as tomatoes or zucchini release more liquid than expected, or when extra water is added at the start. Drain or pat wet vegetables dry and add liquid gradually.
How do you keep meat tender in a low-oil casserole?
Cook the meat gently in a covered dish until it is tender, rather than trying to speed things up with high heat. Cutting tougher meat into smaller pieces and keeping the casserole moist can also help.
Can you make a low-oil casserole without a clay pot?
Yes, a low-oil casserole can be made in any oven-safe baking dish with a lid or a secure foil cover. A clay pot is traditional, but the key is trapping steam so the ingredients cook without needing much added oil.
Can a low-oil casserole be vegetarian?
Yes, a low-oil casserole can be made entirely with vegetables, beans, or chickpeas instead of meat. Add legumes that are already cooked, or allow extra cooking time if using dried legumes that have been soaked.
What should you serve with a low-oil casserole?
Serve a low-oil casserole with crusty bread, rice, or a simple salad. If it already contains meat and plenty of vegetables, a lighter side such as leafy greens or yogurt can balance the meal without making the plate too heavy.
How should you store and reheat a low-oil casserole?
Cool a low-oil casserole promptly, transfer it to a covered container, and refrigerate it. Reheat only the portion you plan to eat, making sure it is hot throughout; add a splash of water if the vegetables have thickened.
Can you freeze a low-oil casserole?
Yes, you can freeze a low-oil casserole in an airtight, freezer-safe container once it has cooled. Some vegetables, especially potatoes, may become softer after thawing, so the texture is usually better if you freeze the casserole without them.
Low-oil casserole Vitamins & Minerals
Vitamins
Vitamin A
240µg · 27% DV
Vitamin C
15mg · 17% DV
B6
0.26mg · 15% DV
Biotin
4.4µg · 15% DV
Minerals
Copper
0.16mg · 18% DV
Sodium
360mg · 16% DV
Potassium ⭐
420mg · 12% DV
Phosphorus
76mg · 11% DV
Low-oil casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil casserole
To burn the 140 calories in 1 serving (medium) (200 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 Low-oil casserole?
Low-oil casserole is a Turkish-style baked stew, usually made with vegetables and sometimes meat or fish, cooked with only a little oil. It takes its name from güveç, the earthenware pot traditionally used to let the ingredients cook slowly; tomatoes, peppers, aubergine and courgette are common additions, though recipes vary from home to home.
The result is tender and moist, with the vegetables’ flavours coming together in the cooking juices. In Turkey it is served hot as a lunch or evening meal, often alongside rice, bulgur or bread. A vegetable-led version offers fibre and is relatively light: it has 70 calories per 100 g. To keep a serving lighter, use plenty of vegetables and measure the oil rather than pouring it freely.
How Nutritious Is Low-oil casserole?
Nutrient density
High
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 Low-oil casserole Processed?
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.
Does Low-oil casserole Contain Allergens?
No known major allergens
Which Diets Is Low-oil casserole Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Low-oil casserole Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.