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A casserole in a shallow baking dish, with a coarse layer of oats browned to golden and deep brown across the top and a soft, pale filling visible at the cut edge.

Oat-Crusted Casserole Calories

Baked casserole with a crispy oat crust, can include vegetables, cheese, or meat

In season: Autumn · Winter

CALORIES · 100 G

155kcal

GI

48medium

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.8g

Quick answer

1 piece (medium) of Oat-Crusted Casserole (150 g) has 233 calories. That works out to 155 calories per 100 g. It contains 29.3 g of carbs, 9.3 g of protein, 7.8 g of fat and 4.2 g of fiber. Its 1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

Oat-Crusted Casserole Nutrition Facts

Selected: 1 piece (medium) · 150 g

233

KCAL / 150G

Carbs

29.3g

· 11% DV

Protein

9.3g

· 19% DV

Fat

7.8g

· 10% DV

Fiber

4.2g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 52% · Protein 17% · Fat 31%

Oat-Crusted Casserole nutrition facts table · 1 piece (medium) (150 g)

NutrientAmount% DV
Calories233 kcal
Total fat7.8 g10%
Saturated fat1.8 g9%
Trans fat0.05 g
Sodium345 mg15%
Total carbohydrate29.3 g11%
Fiber4.2 g15%
Protein9.3 g19%

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 Medium Oat-Crusted Casserole?

ServingAmountCalories
1 piece (medium)150 g233 kcal
1 slice (thin)80 g124 kcal
100 g100 g155 kcal
1 piece (small)100 g155 kcal
1 slice (thick)120 g186 kcal
1 serving (medium)200 g310 kcal
1 piece (large)250 g388 kcal
1 serving (large)300 g465 kcal

Calculated from 155 calories per 100 g.

Frequently Asked Questions About Oat-Crusted Casserole

What goes into an oat-crusted casserole?

An oat-crusted casserole has a savory filling topped with oats; the filling may include vegetables, cheese, meat, or a combination. Recipes vary, so the oats form the defining topping rather than a fixed set of ingredients.

How do you make an oat-crusted casserole?

To make an oat-crusted casserole, put the prepared filling in a baking dish and spread the oat topping over it. Bake until the filling is cooked through and the topping is browned; cook any meat in the filling completely.

How do you keep the topping on an oat-crusted casserole crispy?

For a crisp oat-crusted casserole, coat the oats lightly with oil or melted butter and spread them in an even layer. Avoid covering the finished dish tightly while it is hot, since trapped steam softens the topping.

Can you make an oat-crusted casserole with quick oats?

Yes, quick oats can work in an oat-crusted casserole, but they make a finer, more compact topping than rolled oats. For a chunkier texture, use rolled oats and avoid crushing them into a powder.

Can you prepare an oat-crusted casserole ahead of time?

Yes, you can prepare the filling for an oat-crusted casserole ahead and refrigerate it. Add the oat topping just before baking so it does not absorb moisture and turn soft before the casserole goes into the oven.

Why is the topping on my oat-crusted casserole soggy?

A soggy oat-crusted casserole topping usually means moisture from the filling softened the oats. Drain watery vegetables, avoid an overly wet filling, and add the topping close to baking time rather than leaving it on the filling in advance.

What should you serve with an oat-crusted casserole?

Serve an oat-crusted casserole with a fresh green salad or steamed vegetables for a lighter contrast to its baked topping. A simple side works well whether the filling is vegetable-based, cheesy, or made with meat.

How long do leftovers from an oat-crusted casserole keep?

Leftover oat-crusted casserole keeps for about three to four days in the refrigerator when stored in a covered container. Refrigerate it promptly after the meal instead of leaving it at room temperature for an extended period.

What is the best way to reheat an oat-crusted casserole?

Reheat an oat-crusted casserole in the oven until the center is hot; the dry heat helps revive the topping. A microwave is quicker, but it tends to make the oats softer rather than crisp.

Can you freeze an oat-crusted casserole?

Yes, an oat-crusted casserole can be frozen in airtight, portion-sized containers. The filling should freeze well, though the oat topping may lose some crispness after thawing; thaw it in the refrigerator before reheating.

Oat-Crusted Casserole Vitamins & Minerals

Vitamins

B1

0.2mg · 17% DV

B12

0.38µg · 16% DV

B5

0.57mg · 11% DV

Biotin

3.3µg · 11% DV

Minerals

Manganese

1.05mg · 46% DV

Phosphorus

165mg · 24% DV

Copper

0.17mg · 19% DV

Sodium

345mg · 15% DV

Potassium ⭐

315mg · 9% DV

Oat-Crusted Casserole Glycemic Index

GLYCEMIC INDEX

48
Medium
0 Low5570100

GLYCEMIC LOAD

13.5
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oat-Crusted Casserole

To burn the 233 calories in 1 piece (medium) (150 g):

🚶

58min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Oat-Crusted Casserole?

Oat-Crusted Casserole is a baked, home-style dish with a topping of oats over a filling that may include vegetables, cheese or meat. It does not have one fixed recipe or a single clear place of origin; the ingredients vary with the cook and what is on hand.

The top bakes to a crisp, toasted layer while the filling stays soft and hearty. Serve it warm as a main meal, with a green salad or cooked vegetables alongside. It provides 2.8 g of fibre per 100 g; for a lighter version, use plenty of vegetables and go easy on richer additions.

How Nutritious Is Oat-Crusted Casserole?

Nutrient density

Medium

45/ 100

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

48/ 100

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 Oat-Crusted Casserole 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 Oat-Crusted Casserole Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Oat-Crusted 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

Oat-Crusted Casserole Fat Profile

SATURATED

1.8g

MONOUNSATURATED

2.55g

POLYUNSATURATED

1.65g

⚖️

Omega 6:3 ratio 9.8:1

Above the ideal 4:1 (9.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.