Discover the Ultimate Keto Squash and Zucchini Casserole – Low-Carb, Delicious & Easy!

This article provides a comprehensive guide to preparing a keto-friendly squash and zucchini casserole, a versatile dish that can be enjoyed as a side or main course. Whether you're dealing with a surplus of summer squash or simply seeking a healthy and flavorful low-carb option, this casserole is sure to satisfy.

Introduction

The keto squash and zucchini casserole is a delightful way to make use of summer's bounty while adhering to a ketogenic diet. It is a cheesy, low-carb, and keto-friendly dish, making it a wonderful summer side that even children will enjoy. This naturally grain-free and low in carbohydrates casserole features fresh zucchini, cheddar, and parmesan, topped with a crispy crust.

Why This Recipe?

This zucchini casserole was born out of a necessity: having too much zucchini and not enough ideas on what to do with it! Zucchini Casserole is a brilliant way to put all that summer squash to good use. It’s rich and cheesy, with a deliciously crispy topping. This keto side dish uses easily accessible ingredients that almost everyone has at home. It’s simple to make and requires minimal prep time.

Key Ingredients and Substitutions

Zucchini and Yellow Squash: The stars of the show, these provide the bulk of the casserole. Feel free to use all yellow summer squash or all zucchini if that’s what you have.
Onion: A small amount of onion adds flavor without significantly increasing the carb count. Green onion can also be used as a substitute.
Cheddar Cheese: Use your favorite cheddar cheese, whether it's mild, medium, or sharp. Smoked gouda, pepper jack, or mozzarella can also be used for a different flavor profile.
Parmesan Cheese: Adds a salty, nutty flavor to both the filling and the topping.
Pork Rinds: This is a secret ingredient for a keto-friendly crispy topping.
Eggs and Cream: These form the base of the creamy custard that binds the casserole together. Heavy cream or almond milk can be used.
Olive Oil: You can also use any other type of healthy oil that does not have a ton of flavor.
Panko Breadcrumbs: You can use regular breadcrumbs or gluten-free breadcrumbs. The taste will be minimally affected.
Garlic Powder: Adds flavor.
Parsley: Not absolutely necessary but it makes the casserole really pretty when serving.

Step-by-Step Instructions

Here are a few variations of the recipe:

Basic Keto Zucchini Casserole

Prepare the Zucchini: Cut the zucchini lengthwise into quarters, and then into 1/2 inch chunks. Blanch the zucchini in lightly salted boiling water for about 4 minutes to release excess moisture and pre-cook it slightly. Drain well in a colander.
Layer the Zucchini: Spread the drained zucchini in a greased baking pan and dot with pieces of butter.
Prepare the Egg Mixture: In a large bowl, whisk together eggs and cream. Stir in the onions, salt, pepper, and half of the cheddar cheese. Pour over the zucchini.
Add the Topping: Sprinkle the top with the remaining cheddar, the parmesan, and crushed pork rinds or parmesan crisps for a delicious cheesy crust.
Bake: Bake at 350F for 35 minutes, until bubbly and the edges are nicely browned.

Air Fryer Keto Zucchini Casserole

Shred the Squash: Shred the zucchini and squash in a food processor using a shredder blade. Or you can shred it by hand.
Remove Excess Water: Place the zucchini into a couple of paper towels or kitchen towels. Then squeeze as much water as you can out of the zucchini. Do this over the sink. It's important that you get as much as as possible.
Combine Ingredients: In a large bowl beat the eggs and mix in the parmesan cheese and spices. Lastly mix in the zucchini and set aside.
Prepare Baking Dish: Spray your baking dish with non-stick spray. Make sure your baking dish can fit in your air fryer before you do this. Pour the zucchini mixture into the baking dish and then sprinkle a layer of the grated cheddar over top.
Air Fry: Place in the air fryer and bake for 15 minutes at 360°F. Check at 12 minutes to make sure it's done. Cooking times may vary depending the size of your baking dish.
Cool and Serve: Let cool before cutting. If there is still liquid in your dish, just carefully pour it out.

Healthy Zucchini and Squash Casserole

Prepare the Squash: Cut yellow squash and zucchini into thin, ¼-inch slices. Sprinkle ½ teaspoon salt over the zucchini and squash slices. Let sit for 10 minutes and then dab to remove excess moisture with a paper towel.
Layer Squash in Baking Dish: Spray a 9-inch square baking dish with non-stick cooking spray. Alternatively, overlap the zucchini and squash in a row. (See pictures.) You should be able to form 4 rows.
Add Olive Oil and Seasoning: Drizzle olive oil over the zucchini and squash and then sprinkle with salt and pepper.
Prepare Topping: In a small bowl combine Parmesan cheese, breadcrumbs, and garlic powder. Toss to combine and then sprinkle over the zucchini and squash.
Bake: Cover baking dish with aluminum foil and bake in preheated oven at 350 degrees for 30 minutes. Remove foil and turn heat to a High broil. Broil for 3-5 minutes. Keep a close eye on it! The topping will crisp up and turn golden brown quickly.

Zucchini & Yellow Squash Au Gratin

Prepare the Squash: Wash and slice both the zucchini and yellow squash to 1/4 inch thickness. Arrange in baking dish.
Make the Sauce: In a medium sauce pan, combine almond milk, smoked Gouda, butter, salt, garlic powder, black pepper, rosemary, and thyme over medium heat.
Bake: After 20 minutes in a 400 degree oven, this dish was bubbling, brown, and ready to devour.

Keto Yellow Squash Casserole

Cook the Squash: Place the chopped squash into a skillet with a couple tablespoons of water over medium-high heat, and cook for 5 minutes.
Add Green Onion and Seasoning: Drain the squash, and add the green onion to the skillet. Saute for a minute, and add salt and pepper to taste.
Prepare Casserole Dish: Place the squash mixture in a well-greased 9×9 baking dish. Mix together the beaten egg and ½ cup of heavy whipping cream, and pour this mixture over the squash in the casserole dish.
Add Cheese and Topping: Top the squash with 1 cup of shredded cheddar cheese. Crush up about 2 oz of pork rinds to create 1/2 cup of crumbs. Pour ¼ c of parmesan cheese into the bowl with the pork rinds, and stir to combine completely. Add the melted butter into the bowl with the pork rind mixture, and stir to combine. Sprinkle the pork rinds crumbs over the top of the squash casserole.
Bake: Bake for 20 minutes until browned and bubbly.

Tips and Tricks for the Perfect Casserole

Remove Excess Moisture: Squash releases extra moisture while cooking. To prevent a soggy casserole, salt the sliced squash and let it sit for 10 minutes, then blot dry with paper towels.
Don't Overcook: Blanching the zucchini before baking helps to pre-cook it and release excess moisture, ensuring a tender casserole.
Crispy Topping: Crushed pork rinds, parmesan crisps, or low-carb crackers make excellent keto-friendly crispy toppings.
Cheese Selection: Experiment with different cheeses to find your favorite flavor combination. Smoked Gouda, pepper jack, or mozzarella can add a unique twist.
Spice It Up: Add some hot pepper flakes for a little heat.

Serving Suggestions

This keto zucchini casserole is a versatile dish that can be served in various ways:

Read also: Easy Low-Carb Cheese Crackers

Side Dish: Pairs perfectly with any keto meal, such as grilled chicken, steak, or fish.
Main Course: Add cooked chicken, sausage, or ground beef to turn it into a complete meal.
Breakfast Casserole: Enjoy it as a keto breakfast casserole.
Mexican Flair: Add fajita spice for a Mexican-inspired dish.

Make-Ahead and Storage Instructions

Make-Ahead: Assemble the casserole ahead of time and store it in the refrigerator for up to 2 days before baking. Cover tightly with foil or prepare in an airtight container.
Storage: Store the baked casserole in the fridge, tightly wrapped up, for up to 4 days.
Freezing: Let the zucchini bake cool completely and then wrap up tightly before freezing. It can be frozen for 1-2 months.

Variations and Add-Ins

Add Meat: Combine cooked chicken, sausage, or ground beef with the zucchini before baking for a heartier casserole.
Cheese Variations: Substitute Swiss cheese or gruyere cheese for the cheddar.
Spice it Up: Add Italian seasoning to the pork rind mixture for some extra pizzazz.
Vegetable Medley: Mix or match zucchini with yellow squash in this low carb gluten free casserole.
Add Vegetables: Sauté the shallots, garlic and butter. Slice the zucchini and squash, then add to the skillet along with the heavy cream. Cook for 8-10 minutes, or until bubbly.

Nutritional Information

The nutritional information for this recipe is provided as a courtesy and should be independently calculated for accuracy. Erythritol, if used, is typically removed from the final carb count and net carb count, as it does not significantly affect blood glucose levels.

Read also: Magnesium Supplements for Keto

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