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Baked cottage cheese casserole
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Zapikanka (120 g) has 120 calories. That works out to 100 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 0 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
120
KCAL / 120G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 4.02 g | 20% |
| Trans fat | 0.1 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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) | 120 g | 120 kcal |
| 1 piece (small) | 60 g | 60 kcal |
| 1 slice (thin) | 80 g | 80 kcal |
| 100 g | 100 g | 100 kcal |
| ½ piece (half) | 100 g | 100 kcal |
| 1 slice (thick) | 140 g | 140 kcal |
| 1 piece (large) | 180 g | 180 kcal |
| 1 serving (large) | 200 g | 200 kcal |
| 1 piece (extra large) | 250 g | 250 kcal |
Calculated from 100 calories per 100 g.
Zapikanka is an Eastern European baked cottage-cheese casserole, usually made with eggs and a little semolina or flour. It is commonly served as a sweet dish, often with fruit, jam, or sour cream.
To make Zapikanka, mix cottage cheese with eggs, sugar, and semolina or flour, spread the mixture in a baking dish, and bake until set and lightly browned. Let it rest before slicing so it holds together.
A dry, fine-curd cottage cheese works best for Zapikanka because excess moisture can make the casserole loose. If yours is watery, drain it first; blending the curds gives a smoother result, while leaving them intact keeps a more traditional texture.
Zapikanka often turns watery when the cottage cheese contains too much liquid or the casserole is underbaked. Drain wet cheese before mixing, and bake until the center is set; allow it to cool before cutting so moisture can settle.
Yes, you can make Zapikanka without semolina. Use flour instead, or choose a recipe formulated without either; the final texture may be softer, so draining the cottage cheese well helps the casserole set.
No, Zapikanka is not the same as cheesecake. It is typically a cottage-cheese casserole mixed with eggs and a small amount of semolina or flour, while cheesecake usually uses cream cheese and may have a separate crumb crust.
Zapikanka is often served with sour cream, jam, honey, or fresh fruit. These toppings complement its mild, tangy cheese flavor; it can also be eaten plain as a simple breakfast or dessert.
Yes, Zapikanka can be made savory, although the familiar version is sweet. Leave out the sugar and add herbs or vegetables to the cheese mixture; keep added ingredients fairly dry so the casserole sets properly.
Store leftover Zapikanka in a covered container in the refrigerator and eat it within a few days. Reheat only the portion you plan to serve; it can also be eaten cold, when its texture is firmer.
Yes, baked Zapikanka can be frozen. Cool it completely, slice it, and wrap the portions airtight; thaw them in the refrigerator before reheating. Freezing may make the casserole a little wetter or less smooth once thawed.
Vitamins
B12
0.74µg · 31% DV
B2
0.3mg · 23% DV
Biotin
4.8µg · 16% DV
B5
0.58mg · 12% DV
Minerals
Phosphorus
198mg · 28% DV
Selenium
12µg · 22% DV
Iodine
22µg · 15% DV
Calcium
138mg · 14% DV
Sodium
174mg · 8% DV
Potassium ⭐
162mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 120 calories in 1 piece (medium) (120 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.
Zapikanka is an Eastern European baked cottage-cheese casserole, usually made by mixing fresh curd cheese with eggs and, depending on the recipe, semolina or flour. It may be plain or gently sweetened; baking gives it a lightly golden top while the centre stays soft and moist.
It is often served in slices for breakfast, as a snack with tea, or as a simple dessert, with fruit, sour cream or yoghurt alongside. The cheese makes it a filling, protein-focused dish. For a lighter version, use less added sugar and serve it with fresh fruit rather than a sweet topping.
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.
Low
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.02g
MONOUNSATURATED
1.86g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.