Low-Fat Squash Casserole
A creamy, low-fat squash casserole with a savory mushroom soup base, perfect for light family dinners or as a comforting vegetable side dish.
Ingredients
Instructions
- Mix the cooked and mashed squash, egg substitute, no-fat cheese, cream of mushroom soup, and chopped onion together in a bowl.
- Pour the mixture into a casserole dish.
- Sprinkle crushed crackers over the top of the casserole.
- Bake at 350°F until the casserole is firm in the center, about 30 minutes.
Tips & Substitutions
For added flavor, sauté the onion before mixing it into the casserole. If you don't have egg substitute, you can use 3 large eggs instead. Feel free to swap the no-fat cheese with a low-fat variety if preferred. You can also add herbs like thyme or basil for extra taste. This dish pairs beautifully with Dilled Yellow Squash Casserole for a lovely vegetarian meal.
Serving Suggestions
This Low-Fat Squash Casserole makes a delightful main dish or side. Serve it alongside a fresh garden salad or roasted vegetables for a balanced meal. It also pairs well with crusty bread or a light protein, such as grilled chicken. For a filling vegetarian option, consider serving it with Mock Sausage for a hearty combination.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the casserole in the oven at 350°F for about 15-20 minutes or until warmed through. You can also microwave individual portions on high for 1-2 minutes, checking frequently to avoid overheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Squash Casserole contains roughly 220 calories, with 17g protein, 20g carbohydrates, and 8g fat. It is an excellent source of protein (34% of the Daily Value) and iron (20% of the Daily Value), and a good source of calcium and vitamin D. Note that it is relatively high in sodium, at 827mg per serving (36% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh squash instead of cooked and mashed?
Yes, you can use fresh squash. Simply peel, chop, and steam or boil it until tender, then mash it before adding to the recipe. This will give you a fresher flavor and texture.
What can I use instead of Healthy Request cream of mushroom soup?
If you don’t have Healthy Request cream of mushroom soup, you can substitute it with any low-sodium cream of mushroom soup or make a homemade version using sautéed mushrooms, flour, and vegetable broth. This will help control the sodium content.
Is this casserole suitable for freezing?
Yes, this casserole can be frozen. To freeze, make sure it’s cooled completely, then cover it tightly with foil or plastic wrap. It can be stored for up to 2 months. To reheat, thaw in the refrigerator overnight and bake as directed.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).