This article provides a comprehensive guide to making a delicious and easy keto-friendly squash casserole with cream cheese. It incorporates various tips, tricks, and variations to cater to different preferences and dietary needs.
Introduction
Looking for a scrumptious and healthy side dish? This keto squash casserole is a quick and easy low-carb recipe. It’s a delightful combo of yellow squash, zucchini, onion, mushrooms, cream cheese, and sour cream, topped with cheddar cheese and pork rinds for that perfect crunch.
Why This Recipe Works
This creamy and flavorful low-carb side dish features velvety yellow squash as its secret ingredient. It’s designed to taste like the ultimate comfort food while remaining keto-friendly. The use of pork rinds instead of bread crumbs keeps the carb count low while adding a satisfying crunch.
Ingredients You'll Need
- Yellow squash
- Zucchini
- Onion
- Mushrooms
- Cream cheese
- Sour cream
- Cheddar cheese
- Pork rinds
- Olive oil
- Garlic powder
- Salt and pepper to taste
- Optional: Herbs de Provence, mozzarella cheese, egg whites, light cheese wedges, butter, green chiles, scallions, mayonnaise, Parmesan cheese, sugar-free mayonnaise, bacon drippings, asparagus, chicken, ghee, coconut oil.
Preparing the Casserole
Step-by-Step Instructions
- Preheat the oven: Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius).
- Prepare the dish: Spray a casserole dish with non-stick cooking spray. An 8x8 inch or 7x11 inch (approximately 2-quart) baking dish works well.
- Cook the vegetables: Heat olive oil in a large skillet over medium-high heat. Add the chopped squash, zucchini, and onion. Cook until the vegetables are tender but not falling apart. Drain well.
- Combine ingredients: In a large bowl, stir together cream cheese, sour cream, and garlic powder until well mixed.
- Fold in vegetables: Gently fold the cooked vegetables into the cream cheese mixture until combined.
- Prepare for baking: Transfer the mixture to the prepared casserole dish.
- Add topping: Sprinkle shredded cheddar cheese and crushed pork rinds over the top.
- Bake: Place the casserole in the preheated oven and bake for 30 minutes, or until the cheese is melted and bubbly.
- Cool and serve: Remove from the oven and let it cool slightly on a wire rack before serving.
Tips and Variations
Vegetable Variations
Feel free to experiment with different vegetables. Substitute some of the summer squash with zucchini, butternut squash, or even spaghetti squash.
Adding Meat
Turn this into a keto chicken casserole by adding cooked shredded chicken or pork.
Read also: Easy Low-Carb Cheese Crackers
Cheese Options
Use different kinds of cheese to change the flavor profile. Mozzarella, Parmesan, or a Southwestern twist with Monterey Jack cheese can be delicious.
Spice It Up
Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick. Fresh green chiles can also add a Southwestern-inspired flavor.
Sour Cream
Want to try a squash casserole with sour cream? Simply add a dollop to the mixture for extra tanginess and creaminess.
Paleo Twist
For a paleo twist, use all organic, free-range ingredients. Organic ghee, coconut oil, or bacon drippings can be used instead of olive oil and butter. Sugar-free organic mayonnaise is a great substitute for regular mayonnaise.
Avoiding Mushy Texture
To avoid a mushy texture, sauté rather than steam the vegetables. Slice the vegetables thinly using a mandoline slicer or mash them with a potato masher for a chunkier texture.
Read also: Keto Calorie Counting: A Detailed Guide
Cooking and Preparation Tips
Prepping Ahead
Yes! This could be prepared a day or two ahead of time. To heat up the Low Carb Squash Casserole, just cover with foil and put it in the oven at 325 degrees until warmed throughout. It can also be placed in the microwave to warm up. Use paper towels to cover the top of the casserole dish if microwaving.
Cooking Squash
Summer squash does not need to be peeled before being cooked. The bright yellow skin contributes color and nutrients. Like zucchini, the skin is thin enough so it cooks easily and becomes tender. It also helps to hold the squash together after it’s cooked. You don’t need to remove the seeds from summer squash unless you have problems with seeds in general. The entire squash, including the seeds, is edible.
Pork Rinds
If you’re not familiar with pork rinds, they’re basically just pieces of crispy fried pork skin with added salt. While you can easily just go and buy pork rinds from your local grocery store, it’s also possible to make them yourself from scratch.
Reheating Instructions
To reheat, cover with foil and bake in the oven at 325 degrees until warmed through. It can also be microwaved with a paper towel covering the top.
Freezing Instructions
Allow the casserole to cool completely after cooking if you do plan on freezing it. Place the cooked casserole in a sealed container and freeze for up to 6 months. You can also freeze it after it’s baked and to freeze it in pieces. Bake, cool completely, then cut into pieces. Place in an airtight container. Thaw in the refrigerator, then place the pieces in a baking dish and reheat in the oven. Any liquid will evaporate during the reheating process. If you want to freeze before you bake it, assemble and wrap it in a good amount of freezer foil.
Read also: Magnesium Supplements for Keto
Serving Suggestions
This keto squash casserole makes a perfect side dish for any meal. It pairs well with grilled chicken, steak, or fish. It can also be served as a vegetarian main course.
Health Benefits of Ingredients
- Yellow Squash: These versatile veggies are low in calories and high in vitamin C and folate.
- Zucchini: This vegetable is low in calories and rich in essential nutrients.
- Cream Cheese: Adds creaminess and healthy fats to the dish.
- Pork Rinds: Provide a crunchy topping and are a good source of protein.
Addressing Common Concerns
Onions
If you want to avoid chopping up an onion, just use an onion chopper or buy frozen diced onions at the store. Saves you lots of time - and tears.
Reheating
Honestly, zucchini and squash recipes that I make with cream cheese don’t reheat very well. I’d only keep this in the refrigerator for about a week, max.
Fuel Pull Option
For a fuel pull option (low carb and low fat), use cooked spaghetti squash, egg whites, Herbes de Provence (or another herb blend), Laughing Cow Light Swiss Cheese (or similar), salt, and mozzarella cheese.
Southwestern-Inspired Variation
This updated twist on the classic Southern-style favorite has the kick of fresh green chiles! Southwestern-inspired Summer Squash Casserole recipe can be made ahead of time, leftovers reheat beautifully and it’s freezer-friendly!
Detailed Southwestern-Inspired Recipe
Ingredients
- 2 tablespoons unsalted butter
- 1/2 cup chopped onions
- 4-5 small to medium-sized yellow squash, thinly sliced
- 1 (4-ounce) can diced green chiles, undrained
- 1/4 cup chopped scallions (green onions)
- 2 cloves garlic, minced
- Salt and black pepper to taste
- 1/2 cup mayonnaise (Duke’s recommended)
- 4 ounces cream cheese, softened
- 2 large eggs
- 1 cup grated Parmesan cheese, divided
- 1/2 cup crushed crackers (such as Ritz or similar)
Instructions
- Preheat the oven: Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius). Spray an 8 x 8-inch or 7 x 11-inch baking dish with cooking spray and set aside.
- Sauté vegetables: Heat butter and oil over medium-high heat in a large sauté pan. Add the yellow squash and cook 4-5 minutes or until the squash begins to soften. Add the chiles and cook another 3-4 minutes. Stir in scallions and garlic and cook briefly just to wilt the scallions. Remove from heat and allow to cool slightly. Season to taste with salt and black pepper.
- Prepare mayonnaise mixture: In a separate bowl, blend mayonnaise, cream cheese, and eggs together with a whisk until smooth. Stir in 1/2 cup Parmesan cheese.
- Assemble casserole: Pour half the mayonnaise mixture over the bottom of the prepared dish. Transfer squash mixture to the baking dish. Pour the remaining egg mixture over the squash and gently move the squash around so it gets evenly distributed.
- Add topping: Top with remaining Parmesan cheese followed by crushed crackers.
- Bake: Bake in the preheated oven for 25-30 minutes, or until golden brown and bubbly.
- Cool and serve: Remove from the oven and let it cool slightly before serving.