Carb Counting a Casserole

We love casseroles at my house! Especially the creamy ones with cheese! Not that they are the healthiest but we don’t eat them too often. I do try to substitute lower fat items than what is called for in casserole recipes. Every so often I just crave the creamy stuff!

I’ve also discovered that most casseroles can be frozen. You can double the recipe or freeze half of the mixture if you have a smaller family. This makes an easy and quick meal pull something out of the freezer and pop in the oven!

Casseroles can be confusing when counting carbohydrates.  There are several ways to go about it. First, you could take all your ingredients and add up the total carbs of everything that goes into it and divide by the number of servings. This can be tedious though! Spark has a recipe analyzer that can be used.

Here’s a carb counting food scale at Amazon: Kitrics Scale

With that scale, you zero out the scale with the plate on it, then put the food on the plate and put in the food code from the accompanying book of the type of food.  Super neat! Though, with a casserole the scale wouldn’t necessarily know what all is in the casserole.

My favorite way without a scale is to look at the individual serving. I decide how many carb foods would be in the serving, such as rice, noodles, tortillas, corn, beans, etc.  I then look at the portion of those foods.

So if I think there is 1 cup rice or pasta in the serving, since 1/3 cup cooked pasta or rice is 15 grams, then the total would be 45 grams for that serving. I assume the meat, cream soup, cheese, vegetables would not have enough carbs to count.

If we had chili, I would look at how many beans would be in the serving, such as 1/2 cup. Every 1/2 cup of beans is 15 grams.  The tomato sauce, meat, and spices would not have carbs so 1 cup chili with 1/2 cup beans would be 15 grams. It’s all a guessing game!


The goal is to get as close as you can. I also recommend under-guessing if you are not sure to avoid low blood sugars and then correcting a high later if needed.

This is a favorite new casserole that we got from a friend. It’s Jalapeno Chicken Casserole. Super easy, delicious and quick! My guess for the carbs in this casserole is about 15 grams for 1 cup.  The only thing that would have a significant amount of carbs would be the chips and I’m guessing there is about a handful or 15 grams of chips in a 1 cup serving.

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Author: Carol

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