Summer Squash Casserole(Low Calorie)
A light, flavorful summer squash casserole featuring tender yellow squash, green peppers, and pimentos, perfect for a low-calorie, family-friendly side dish or vegetarian main.
Ingredients
Instructions
- Preheat the oven and prepare a baking dish with vegetable cooking spray.
- Slice the yellow squash and chop the onion and green peppers.
- In a mixing bowl, combine the yellow squash, chopped onion, drained pimentos, and chopped green peppers.
- In a separate small bowl, beat the egg and mix in the fat-free mayonnaise, salt, and shredded low-fat American cheese.
- Pour the egg mixture into the vegetable mixture and stir until well combined.
- Transfer the mixture to the prepared baking dish and sprinkle with cracker crumbs on top.
- Bake in the preheated oven for about 30 minutes or until golden and bubbly.
Tips & Substitutions
For added flavor, consider mixing in some garlic or fresh herbs like basil or thyme. If yellow squash isn't available, zucchini can be a great substitute. To reduce calories further, you can skip the cheese or use nutritional yeast instead. Make sure to slice the squash thinly for even cooking, and pressing out excess moisture can help prevent a soggy casserole.
Serving Suggestions
This casserole is a delightful side dish to grilled chicken or fish and pairs beautifully with Crunchy Delite for a refreshing contrast. Serve alongside a light salad for a complete meal. For a heartier option, consider accompanying it with Creamy Hash Brown Potatoes for a comforting dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply place in the oven at 350°F for about 15 minutes until warmed through, or microwave in short intervals. This casserole can also be frozen; just ensure it's tightly sealed before freezing.
Nutrition & Diet Analysis (per serving)
Each serving of Summer Squash Casserole(Low Calorie) contains roughly 87 calories, with 4g protein, 12g carbohydrates, and 3g fat. It is an excellent source of vitamin C (37% of the Daily Value). Note that it is relatively high in sodium, at 1402mg per serving (61% 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 make this casserole ahead of time?
Yes, you can prepare the casserole a day in advance. Assemble it in the baking dish, cover tightly, and refrigerate. When ready to bake, let it sit at room temperature for about 30 minutes before putting it in the oven to ensure even cooking.
What can I substitute for the fat-free mayonnaise?
If you prefer not to use mayonnaise, Greek yogurt is an excellent alternative that adds creaminess without extra fat. You can also use cottage cheese blended until smooth for a different texture and flavor, maintaining the low-calorie aspect of the dish.
Is this casserole suitable for vegetarian diets?
Absolutely! This recipe is already vegetarian-friendly, as it features wholesome vegetables and eggs. It's a great option for anyone looking for light and healthy vegetarian recipes, making it perfect for family gatherings or potlucks.
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).