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Baked dish with vegetables, minced meat and béchamel sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Vegetable béchamel minced meat gratin (220 g) has 275 calories. That works out to 125 calories per 100 g. It contains 18 g of carbs, 15.6 g of protein, 15.8 g of fat and 4.2 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
275
KCAL / 220G
Carbs
18g
· 7% DV
Protein
15.6g
· 31% DV
Fat
15.8g
· 20% 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 26% · Protein 23% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 275 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 6.71 g | 34% |
| Trans fat | 0.26 g | |
| Sodium | 627 mg | 27% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 4.2 g | 15% |
| Protein | 15.6 g | 31% |
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) | 220 g | 275 kcal |
| 1 piece (thin) | 90 g | 113 kcal |
| 100 g | 100 g | 125 kcal |
| 1 serving (small) | 120 g | 150 kcal |
| 1 piece (thick) | 150 g | 188 kcal |
| 1 cup (diced) | 200 g | 250 kcal |
| 1 serving (large) | 320 g | 400 kcal |
| 1 pack (whole) | 400 g | 500 kcal |
Calculated from 125 calories per 100 g.
To make vegetable béchamel minced meat gratin, brown the minced meat, cook the vegetables until nearly tender, and layer them in a baking dish with béchamel. Bake until the top is golden and the sauce bubbles, then let it rest briefly before serving.
Potatoes, zucchini, carrots, broccoli and cauliflower all work in vegetable béchamel minced meat gratin. Cut them to a similar size, and pre-cook firmer vegetables so they become tender at the same time as the softer ones.
For smooth béchamel in vegetable béchamel minced meat gratin, whisk milk gradually into the cooked butter-and-flour mixture rather than adding it all at once. Keep whisking as the sauce thickens; strain it if a few lumps remain.
Yes, you can assemble vegetable béchamel minced meat gratin ahead and refrigerate it covered before baking. Add the cheese topping just before it goes into the oven, and let a chilled ovenproof dish lose some of its chill before baking.
Yes, vegetable béchamel minced meat gratin can be frozen, although the béchamel may separate slightly after thawing. Cool it completely, freeze it in an airtight container, and thaw it in the refrigerator before reheating.
A mild, good-melting cheese such as cheddar works well on vegetable béchamel minced meat gratin and gives the top a golden finish. For a sharper flavor, mix in a little Parmesan; add the topping toward the end if it browns too quickly.
Serve vegetable béchamel minced meat gratin with a crisp green salad or lightly dressed vegetables. Its creamy sauce and minced meat make it substantial, so a fresh, acidic side balances the meal better than another rich dish.
To make vegetable béchamel minced meat gratin less rich, use enough béchamel to lightly coat the layers instead of submerging them, and increase the vegetables. A thin cheese topping still browns nicely without turning the dish into a heavy crust.
Reheat leftover vegetable béchamel minced meat gratin covered in the oven or in a microwave-safe dish until the centre is hot. Covering it helps prevent the béchamel from drying out; add a small splash of milk if the sauce has thickened.
Yes, frozen vegetables can go into vegetable béchamel minced meat gratin. Thaw and drain them first, or cook off their excess moisture in a pan, so the extra water does not loosen the béchamel or make the finished gratin soggy.
Vitamins
B12
1.36µg · 57% DV
B3
4.62mg · 29% DV
B6
0.44mg · 26% DV
B2
0.31mg · 24% DV
Minerals
Phosphorus
268mg · 38% DV
Selenium
18µg · 33% DV
Sodium
627mg · 27% DV
Calcium
238mg · 24% DV
Potassium ⭐
464mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 275 calories in 1 serving (medium) (220 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.
Vegetable béchamel minced meat gratin layers or combines vegetables with minced meat, then covers them in béchamel and bakes the dish until the top is golden. It is a home-style, oven-baked meal rather than one fixed to a single recipe; the vegetables can vary with the season and what is on hand.
Serve it hot as a filling main, often with a crisp salad or simply cooked vegetables alongside. The meat contributes protein, while the vegetables add some fibre; béchamel makes the dish creamy and more substantial. For a lighter version, use a generous amount of vegetables, lean minced meat and a thinner layer of sauce.
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
— 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
SATURATED
6.71g
MONOUNSATURATED
5.39g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.