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High-protein, low-carb egg dish with zucchini and curd cheese
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Zucchini with curd cheese and egg (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 5 g of carbs, 16.4 g of protein, 12.8 g of fat and 1.4 g of fiber. Its 18 µg of Biotin covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
202
KCAL / 180G
Carbs
5g
· 2% DV
Protein
16.4g
· 33% DV
Fat
12.8g
· 16% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 33% · Fat 57%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0.05 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 16.4 g | 33% |
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) | 180 g | 202 kcal |
| 1 tablespoon (grated) | 20 g | 22 kcal |
| 2 tablespoon (grated) | 40 g | 45 kcal |
| 1 piece (small) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (diced) | 170 g | 190 kcal |
| 1 serving (large) | 260 g | 291 kcal |
| 1 piece (whole) | 320 g | 358 kcal |
Calculated from 112 calories per 100 g.
Cook the zucchini in a pan until tender and its excess moisture has evaporated. Stir in the curd cheese, pour in beaten eggs, and cook gently until the eggs are set to your liking.
Yes, zucchini with curd cheese and egg can be baked. Cook the zucchini first to reduce its moisture, combine it with the cheese and eggs in an oven-safe dish, and bake until the egg mixture is set.
You can salt zucchini for zucchini with curd cheese and egg, especially if you want to draw out moisture. Let it sit briefly, then squeeze or drain it before cooking; go lightly, since some curd cheeses are already salty.
Ricotta or cottage cheese can replace the curd cheese in zucchini with curd cheese and egg, though the texture will differ. Crumbled feta works too, but it makes the dish saltier, so season the mixture cautiously.
Yes, you can cook zucchini with curd cheese and egg ahead and refrigerate it in a covered container for 3–4 days. Reheat it thoroughly before serving; the eggs may become a little firmer after reheating.
Dill, parsley, mint, and chives all pair well with zucchini with curd cheese and egg. Add fresh herbs near the end of cooking so their flavour stays bright, and use black pepper or chilli for extra seasoning.
Serve zucchini with curd cheese and egg with a crisp salad, sliced tomatoes, or toasted bread. A spoonful of plain yogurt is another fresh accompaniment, while olives make it a more substantial breakfast plate.
Yes, frozen zucchini can be used in zucchini with curd cheese and egg, but thaw it completely and drain or squeeze away the released liquid first. Cook it in a pan until it is no longer watery before adding the other ingredients.
Zucchini with curd cheese and egg is similar to a crustless frittata, but it is not one fixed traditional recipe. It can be cooked gently in a pan or baked, and the proportions of zucchini, cheese, and egg vary.
Yes, zucchini with curd cheese and egg can be eaten cold once it has been chilled safely. Its texture is usually best warm, but a refrigerated portion also works in a lunchbox or as part of a cold meal.
Vitamins
Biotin
18µg · 60% DV
B12
0.99µg · 41% DV
B2
0.43mg · 33% DV
B5
1.3mg · 26% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
261mg · 37% DV
Iodine
32µg · 21% DV
Calcium
166mg · 17% DV
Sodium
333mg · 14% DV
Potassium ⭐
378mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 202 calories in 1 serving (medium) (180 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.
Zucchini with curd cheese and egg is a simple Turkish home-style dish made by cooking zucchini with lor, a mild, fresh Turkish curd cheese, and egg. The zucchini turns tender while the lor adds a soft, lightly tangy creaminess; the egg brings the ingredients together.
In Turkey, it is served warm for breakfast or as an easy light meal, often alongside tomatoes, greens and bread. It also works well as a quick supper. Naturally low in carbohydrates and relatively high in protein, it provides 9.1 g of protein per 100 g. For a lighter version, use only a little oil in the pan; fresh herbs or a side salad make an easy accompaniment.
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.
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
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.96g
MONOUNSATURATED
4.86g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.