Elevate Your Meal with Our Mouthwatering Keto Squash Casserole
How Many Carbs Are in Keto Squash Casserole?
🧑🍳 This squash casserole recipe has just 3g of net carbs per serving, making it an excellent low-carb option. With thoughtfully selected ingredients, this casserole provides a delicious experience while aligning with your keto goals.
Discover our Keto Squash Casserole Recipe, where flavor and health come together in perfect harmony. Say goodbye to compromising your low-carb lifestyle for a delicious dinner.
This keto yellow squash casserole recipe is incredibly delicious. It’s made with flavorful yellow squash, a creamy and cheesy sauce, and a perfectly crunchy topping.
Come along on a delicious taste adventure, where every bite bursts with flavorful harmony. Each ingredient plays a vital role in achieving the perfect balance.
Experience a flavorful delight that satisfies your taste buds while keeping you on track, with just 3g of net carbs per serving. Join us in exploring the realm of culinary satisfaction with our Keto Squash Casserole!
Table of Contents
- Is Yellow Squash Allowed on Keto?
- Keto Squash Casserole Recipe
- Keto Squash Casserole Variations
- What to Serve with Keto Squash Casserole
- How to Store and Reheat Keto Squash Casserole
- More Healthy Recipes
- Frequently Asked Questions
- Final Thoughts
Is Yellow Squash Allowed on Keto?
Absolutely! Yellow squash is perfectly compatible with a keto diet. It’s a low-carb vegetable that can be easily incorporated into a ketogenic diet. A 100-gram serving contains about 3g of net carbs and 19 calories.
Yellow summer squash is a nutritious addition to a keto meal plan. It’s rich in vitamins A, B6, and C, fiber, magnesium, and potassium, with a moderate carb content.
Including yellow squash and other low-carb vegetables ensures a well-rounded and nourishing culinary experience.
When following a well-balanced keto meal plan, it’s crucial to be mindful of your total carb intake. Adding yellow squash to your diet can be a tasty and nutritious choice.
Keto Squash Casserole Recipe
Enjoy the delicious flavors of this tasty keto squash casserole. Made with yellow squash, a creamy cheese sauce, and a crispy topping, it’s a culinary masterpiece that will delight your taste buds.
With just five minutes of prep and five simple ingredients (plus salt and pepper), you can whip up this tasty dinner. Plus, it’s gluten-free!
Ingredients for Keto Squash Casserole
Yellow Squash: The main ingredient for this recipe is definitely yellow summer squash. Smaller squash is preferable for casseroles as they have less water content. If you have a larger squash with seeds, it’s recommended to remove them before using.
Heavy Cream: This recipe makes a thick and flavorful cheese sauce. Don’t swap in half and half or other milk types, or you’ll end up with a runny sauce. If you like using milk, you can mix half of heavy whipping cream with half of milk and add sour cream. And if you’re dairy-sensitive, go for full-fat coconut milk instead of cream.
Shredded Cheese: Shredded cheddar cheese adds great flavor. You can use sharp cheddar, but mild cheddar works too. You can also try Swiss or Gruyere cheese.
Optionally, parmesan cheese can be used for the topping, along with crushed pork rinds as a substitute for bread crumbs.
Olive Oil: To roast the squash, you can use extra virgin olive oil, regular olive oil, avocado oil, or even melted butter for added flavor. The roasting process is quick, so feel free to experiment with different options.
Garlic: You can use either fresh or jarred minced garlic for yellow squash casserole. Both options work well. If unavailable, you may use garlic powder.
Salt & Black Pepper: You can use sea salt or kosher salt according to your personal preference.
Optional: Garnish with green onions or scallions or add herbs such as parsley or thyme.
How to Make Keto Yellow Squash Casserole
Preheat the oven to 400°F (204°C). Place parchment paper on a baking dish.
In a big bowl, mix the squash slices with olive oil (or melted butter), sea salt, and black pepper.
Arrange the squash in a single layer on the lined baking sheet. Roast them for 10-12 minutes until they are tender.
Ensure the squash is well-roasted to allow the water to evaporate. Yellow squash has a high water content, so if it’s not roasted long enough, your casserole may turn out watery.
Next, prepare the cheese sauce. In a saucepan, mix together cheddar cheese, heavy cream, garlic, sea salt, and black pepper. Heat the mixture until it becomes smooth and the cheese is melted.
Transfer the roasted squash into a large casserole dish. Drizzle the sauce over the luscious squash casserole. Then, generously sprinkle the remaining cheddar cheese on top.
Put the casserole dish in the oven and bake it for 20-25 minutes until it begins to bubble. Next, switch to broil for 2-3 minutes until the cheese achieves the desired golden hue.
Garnish with freshly chopped green onions or parsley with pork rind crumbs and serve.
Nutrition Information
This easy, low-carb squash casserole serves 12 people. Each serving includes:
- Calories: 200
- Fat: 17g
- Protein: 8.3g
- Total Carbs: 4.5g
- Net Carbs: 3.2g
- Fiber: 1.3g
Keto Squash Casserole Variations
Customize this keto southern squash casserole to suit your taste buds. It’s a breeze to incorporate or substitute your preferred ingredients. Here are a few suggestions:
You have the flexibility to mix and match zucchini and yellow squash in this delightful low-carb, gluten-free casserole. Why not also try butternut squash or spaghetti squash? Just ensure that the combined total of the veggies does not exceed 4 cups.
For a delightful twist, consider either replacing the cheddar entirely or combining it with mozzarella cheese. The addition of mozzarella lends a delightful flavor to the dish.
To make this recipe dairy-free and gluten-free, you can use coconut cream and nutritional yeast as substitutes for heavy cream and parmesan cheese. Simply omit the cheddar or other cheese.
Enhance the pork rind mixture with a touch of Italian seasoning for an added burst of flavor. Begin with 1-2 teaspoons and adjust to your preference.
If you’re into mushrooms, you’ll absolutely love the amazing texture and delicious flavor they bring to the keto casserole. On the other hand, bacon has this incredible power to make everything it goes with even more tasty!
To make an amazing keto squash casserole, chop up some juicy grilled chicken breast and add it to your casserole dish. It’s perfect for those who want to add a tasty meaty touch to their meal.
What to Serve with Keto Squash Casserole
While the yellow squash casserole is baking in the oven, you can whip up a delicious meal with chicken. Opt for a simple grilled chicken thigh or some flavorful air-fried chicken tenderloins. And if you’re feeling adventurous, French onion chicken pairs surprisingly well with it.
Enhance your casserole experience by pairing it with a succulent sirloin steak or tender filet mignon. Indulge in a truly satisfying and comforting meal that will leave you craving for more.
Indulge in the delights of seafood paired with this nutritious keto squash casserole. Savor the succulent flavors of baked salmon or the crispy goodness of pan-fried tilapia.
For those who adore cheese, stuffed pork chops are the perfect choice. However, if you’re not a cheese enthusiast, you can never go wrong with pork steak.
How to Store and Reheat Keto Squash Casserole
To store leftover summer squash casserole, refrigerate it for 3-4 days. If you have a small amount left, cover the baking dish with plastic wrap or aluminum foil. Alternatively, transfer it to an airtight container.
To reheat, simply warm up in the oven at 350F or use the microwave.
Once you’ve prepared the summer squash casserole, you have the option to freeze it before or after baking.
If you want to prepare it in advance, freeze it before baking. If you have any leftovers, freeze them afterward. It can be stored in the freezer for up to 3 months.
Thaw it in the fridge overnight, stir well before reheating, and you may need to stir it again after reheating to ensure the sauce texture remains consistent.
More Healthy Recipes
For more keto-friendly recipes, check out these collections on our blog:
Frequently Asked Questions
What Squash has the Least Carbs?
Zucchini is a great option for low-carb or keto diets, as it has the least amount of carbs among different types of squash. With around 3 grams of net carbs per 100 grams, it’s a healthy choice.
Other squash varieties like yellow squash and spaghetti squash also have relatively low carb content compared to starchy vegetables. Adding these low-carb squash varieties to your meals can enhance flavor, texture, and nutrient intake without significantly increasing carb consumption.
Can I Use Frozen Squash Instead of Fresh Squash?
Fresh yellow squash or summer squash, is available year-round in certain regions. If you can’t find fresh squash, frozen squash is a suitable alternative. Follow the package instructions to boil or microwave the frozen squash, and drain it well. While you prepare the rest of the recipe, let the cooked squash sit in a colander.
Final Thoughts
Our exploration of keto-friendly dishes has brought us to the delightful Keto Squash Casserole. With its flavorful taste and satisfying textures, it’s clear that low-carb eating can be delicious and fulfilling.
Whether you’re an experienced keto fan or new to this culinary journey, squash’s versatility provides countless options. Our Keto Squash Casserole Recipe will help you confidently explore the world of low-carb cooking. Each delicious bite aligns with your dietary goals.
Cheers to relishing delicious, low-carb meals that turn every dining experience into a celebration of health and flavor.