Last updated on January 22nd, 2024
This Keto Squash Casserole recipe is the perfect dish to make when you’ve got a lot of good fresh yellow summer squash on hand and want to make something delicious and healthy!
Because this summer squash casserole is made up of mostly squash and tomatoes, the calories per serving are very low, which means you can eat a lot of it!
So whether you’re on Weight Watchers, the keto diet, or you’re eating low carb, we’ve got you covered!
Each serving of this Keto Squash Casserole is only 2 WW SmartPoints and has 5.5 grams of net carbs and 7 grams of protein!
Keto Squash Casserole
Is Squash Casserole Keto Friendly
By all means, not all squash casseroles are created equal!
For instance, the traditional squash casserole that we all know and love has LOTS of butter and crushed crackers on top.
Although that sounds like total nirvana to me, it’s definitely not keto friendly!
I found this gem of a recipe in a pamphlet that had been sent to me by the American Diabetes Association.
It totally fits the bill, not just for those with Diabetes, but also for those of us who want to stay on our healthy eating plans!
Needless to say, if you follow the ADA’s food recommendations, it’s a great way for anybody to eat healthy.
How To Make Keto Squash Casserole
I’m going to give you the easy steps for making this delicious low carb squash casserole that the whole family will enjoy!
Keto Squash Casserole Ingredients
These are all basic ingredients that you can easily find in your local grocery store or even growing in your own garden!
- Olive Oil
- Yellow Squash – I use 6 to 7 – fresh yellow squash is much better than canned or frozen
- Onion – I use 2 medium
- Garlic – I always keep minced garlic on hand
- Parsley – It tastes better with fresh parsley
- Salt & Black Pepper
- Tomatoes – 2 medium fresh tomatoes
- Egg Substitute – I used Egg Beaters, but you can use any brand
- Evaporated Milk – I used Fat Free because it has less fat, less calories, and more protein vs. whole evaporated milk
Step 1: Preheat Oven to 350 Degrees & Heat Oil in Large Skillet
This is pretty self-explanatory!
So, preheat the oven to 350 degrees Fahrenheit.
While your oven is heating up, add your olive oil to a large skillet on the stove top and set on medium heat.
Note: The larger the skillet the quicker you will cook your ingredients.
Step 2: Add Squash, Onion, & Garlic
Then saute the squash, onion & garlic in the heated skillet for 5 minutes.
After that, add your fresh parsley, salt & pepper and heat through by mixing with a wooden spatula.
Step 3: Layer Squash Mixture & Tomatoes
Using a casserole baking dish, alternate layering your squash mixture and then your sliced tomatoes, each in an even layer.
I try to have my sliced tomatoes as the last layer on the top.
Step 4: Combine Egg Substitute with Evaporated Milk
In a large bowl, blend your egg substitute well with the evaporated milk.
Then, pour this mixture over the layered squash & tomato casserole.
Step 5: Bake For 20 To 25 Minutes
Be sure to check the casserole after baking for 20 to 25 minutes to make sure that the custard is set.
In my case, it took longer than 25 minutes.
Then, remove from the oven and let it cool slightly before serving.
Recipe Tips
This recipe says to bake for 20 to 25 minutes.
BUT, it took mine 50 minutes before it cooked through.
Just make sure to keep checking it after the 20 to 25 minutes, as all ovens are different.
It turned out really good!
Of course you really need to like squash and tomatoes to like this recipe because that is the bulk of the ingredients.
Additions and Substitutions
However, if you’d like more ingredients to your side dish or to even make it a main dish you can add:
- Parmesan Cheese, Cheddar Cheese, your favorite type of cheese, or a blend of cheeses
- Green Onions (as a topping)
- Italian Seasoning
- Onion Powder
- Ground Beef (to make it a main dish)
- Diced Bell Pepper
- For a golden brown, crispy topping, blend bread crumbs, crushed ritz crackers, (these will increase your carb count) or a crushed pork rind mixture with some melted butter and spread on top of the casserole before baking
And here are swaps you can make:
- Swap out yellow squash for fresh zucchini squash to make it a zucchini casserole. You can use green or yellow zucchini (golden)
- Substitute sour cream, heavy whipping cream, or regular heavy cream instead of the evaporated milk
- Swap garlic powder for the minced garlic
When I make this easy recipe again, I will probably add more egg substitute to it to make it more of a frittata type dish.
The amount of egg that the recipe calls for is a sufficient amount, but I would have liked the squash-to-tomato-to-egg ratio to have been more equal.
But mmmm, it had my taste buds jumping for joy!
Storing Leftovers
After the casserole has cooled to room temperature, place any leftovers in an airtight container with a tight lid and place in the refrigerator .
This casserole will keep in the refrigerator for 3 to 4 days.
So next time you’re in the mood for a healthy, delicious low carb side dish, with good protein (this recipe has 7 grams of protein per serving), try out this Squash Casserole recipe.
You’ll definitely go for seconds!
Keto Squash Casserole Recipe
Keto Squash Casserole Recipe
Ingredients
- 1 tbsp Olive oil
- 6 Yellow squash, small, sliced
- 1 Onion, medium, minced
- 2 cloves Garlic, minced
- 2 tbsp Parsley, chopped
- Salt & Pepper to taste
- 2 Tomatoes, medium, sliced
- 1 cup Egg substitute
- 1 cup Evaporated fat-free milk
Instructions
- Preheat the oven to 350 degrees.
- Heat the oil in a large skillet over medium heat. Add squash, onion, and garlic, and saute for 5 minutes. Add parsley, salt and pepper.
- Layer squash mixture and tomatoes in a casserole dish. Combine egg substitute with evaporated milk, blending well and pour over vegetables. Bake for 20 to 25 minutes or until custard is set. Remove from oven, and let cool slightly before serving.
Notes
5.5 g Carbs
7 g Protein
For more delicious casserole recipes (I’m a big fan of casseroles), click on over to:
Chicken Green Chile Enchilada Casserole
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