American · dinner
Philly Cheesesteak Casserole
Video by Papa G's Low Carb Recipes on YouTube · Open on YouTube
- Keto (5.5 g net carbs a serve)
- Gluten-free with a swap: Use a gluten-free Worcestershire sauce to keep it gluten-free
Contains: Gluten, Fish, Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Steak, peppers and provolone set in a savoury egg custard: about 44 g protein and 5.5 g net carbs a serve, 65% of the energy from fat, and rich in vitamin B12, zinc and selenium, with vitamin C from the peppers.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Heat the oven to 350 °F (175 °C). Trim any large pieces of fat off the steak, slice it into thin strips and chop into small pieces. 0:36
- Cook the steak in a large frying pan over medium-high heat until about two-thirds done. Add the onion, peppers and garlic and cook a few more minutes until the beef is cooked and the vegetables soften. Drain off any liquid. 0:47
- Lightly oil a 2-quart (2-litre) baking dish and tip in the beef mixture. Tear 4 provolone slices into small pieces and tuck them through the meat. 1:20
- Whisk the eggs with the salt, pepper, onion powder, hot sauce, Worcestershire sauce and almond flour, pour evenly over the casserole and tap the dish to settle it. 1:39
- Bake uncovered for 25 minutes, lay the remaining 4 provolone slices (torn in half) on top and bake 5 minutes more until melted. Rest briefly before serving. 2:23
Tip. Any well-marbled steak works; 20 minutes in the freezer makes it easier to slice thinly. It's on the salty side — cut the salt to 1 tsp if you like. Leftovers reheat well for lunches.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 4%
- Protein 30%
- Fat 66%
Fits keto: 5.5 g net carbs a serve, with 66% of the energy from fat.
One serve has about 51% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High151%
3.6 µg a serve, mostly from beef ribeye (75%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High83%
46 µg a serve, mostly from beef ribeye (64%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High79%
8.7 mg a serve, mostly from beef ribeye (78%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High48%
43 mg a serve, mostly from green bell peppers (94%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High47%
0.8 mg a serve, mostly from beef ribeye (72%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium High27%
353 mg a serve, mostly from provolone cheese (80%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron High21%
3.8 mg a serve, mostly from beef ribeye (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High21%
3.2 mg a serve, mostly from almond flour (67%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source16%
68 mg a serve, mostly from beef ribeye (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source16%
148 µg a serve, mostly from provolone cheese (60%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium Source14%
640 mg a serve, mostly from beef ribeye (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 Source12%
0.2 g a serve, mostly from provolone cheese (57%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 3
Folate9%
38 µg a serve, mostly from eggs (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K6%
7.4 µg a serve, mostly from green bell peppers (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D5%
1 µg a serve, mostly from eggs (71%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Papa G's Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.