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Baked casserole with a crispy oat crust, can include vegetables, cheese, or meat
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 233 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 345 mg | 15% |
| Total carbohydrate | 29.3 g | 11% |
| Fiber | 4.2 g | 15% |
| Protein | 9.3 g | 19% |
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 piece (medium) | 150 g | 233 kcal |
| 1 slice (thin) | 80 g | 124 kcal |
| 100 g | 100 g | 155 kcal |
| 1 piece (small) | 100 g | 155 kcal |
| 1 slice (thick) | 120 g | 186 kcal |
| 1 serving (medium) | 200 g | 310 kcal |
| 1 piece (large) | 250 g | 388 kcal |
| 1 serving (large) | 300 g | 465 kcal |
Calculated from 155 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 233 calories in 1 piece (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.
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.
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 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.
Contains these allergens:
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
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.