Summer Squash Casserole(Low-Fat)
A light, flavorful summer casserole featuring tender yellow squash, green peppers, and melted reduced-fat Cheddar, perfect for health-conscious family meals or potlucks.
Ingredients
- 2 lb. yellow squash, sliced ⓘ
- 2/3 c. chopped onion ⓘ
- 1/4 c. plus 2 Tbsp. chopped green pepper
- 2/3 c. (2.6 oz.) shredded 40% less fat Cheddar cheese ⓘ
- 1/2 c. frozen egg substitute, thawed ⓘ
- 1 (4 oz.) jar diced pimento, drained
- 1/4 tsp. pepper ⓘ
- 3 Tbsp. fine, dry bread crumbs ⓘ
- 2 Tbsp. chopped fresh parsley ⓘ
- 1/8 tsp. paprika ⓘ
- vegetable cooking spray ⓘ
Instructions
- Place squash, onion, and green pepper in a vegetable steamer over boiling water.
- Cover and steam for 10 to 12 minutes or until vegetables are crisp-tender.
Tips & Substitutions
For a richer flavor, consider adding a pinch of garlic powder or onion powder to the vegetable mixture. If you prefer, you can substitute the low-fat Cheddar cheese with a dairy-free cheese or omit cheese entirely for a vegan version. Fresh herbs like thyme or oregano can also enhance the dish. Make sure not to overcook the squash to retain its texture.
Serving Suggestions
This Summer Squash Casserole is a versatile side dish that pairs beautifully with grilled chicken or fish. For a complete meal, serve it alongside a fresh salad or incorporate it into a vegetarian platter. It also complements American recipes like BBQ ribs or roasted vegetables.
Storage & Reheating
Store any leftover casserole in an airtight container in the refrigerator for up to 3 days. To reheat, place it in the oven at 350°F (175°C) for about 15-20 minutes until heated through. You can also microwave individual portions for quick reheating, but the oven will help maintain the texture.
Nutrition & Diet Analysis (per serving)
Each serving of Summer Squash Casserole(Low-Fat) contains roughly 426 calories, with 36g protein, 30g carbohydrates, and 20g fat. It is an excellent source of protein (73% of the Daily Value), vitamin A (49% of the Daily Value), and iron (45% of the Daily Value), and a good source of vitamin D. Note that it is relatively high in sodium, at 893mg per serving (39% 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 different types of squash in this casserole?
Yes, you can substitute yellow squash with zucchini or a mix of both for a different flavor profile. Just make sure to adjust the cooking time slightly if your squash is thicker or denser.
Is there a way to make this dish gluten-free?
Absolutely! Simply replace the fine, dry bread crumbs with gluten-free breadcrumbs or crushed gluten-free crackers. This will keep the texture while accommodating gluten sensitivities.
How can I make the casserole spicier?
To add some heat, consider incorporating diced jalapeños or a sprinkle of red pepper flakes into the vegetable mixture. You could also use pepper jack cheese instead of the low-fat Cheddar for a spicy twist.
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).