If you’re looking for a new way to incorporate vegetables into the menu, you have to try this Keto squash casserole. Bubbly, melted cheese and a crunchy pork rind topping make it a delicious comfort food the whole family will love!
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Keto Squash Casserole
Casseroles are the perfect weeknight food. They’re usually simple to make, and the leftovers can last for days.
And if you’re able to sneak in a few veggies, even better. In fact, that’s why I love this Keto squash casserole — thanks to the bubbly, melted cheese and the crunchy pork rind topping, even the youngest kids always ask me for seconds!
Plus, the recipe only takes about 15 minutes to prep. After that, you throw it in the oven for about 25 minutes, and then dinner is ready to serve. It seriously couldn’t be any easier.
So the next time you’re looking for a healthy recipe everyone will love that won’t take hours to make, give this Keto squash casserole a try. It may become one of your weeknight staples!
Is Squash Good For Keto?
The answer to this question depends on what kind of squash we’re talking about.
Varieties of summer squash, like zucchini or yellow squash, are pretty low in carbs. They usually contain around 4 grams of carbohydrates and 1 gram of fiber per cup. Summer squash have a long shape and soft, edible skin.
Winter squash, on the other hand, have more variety in both shape and nutrient profiles. For example, butternut squash has 21.5 grams of carbs and 6.6 grams of fiber per cup while acorn squash has 15 grams of carbs and 2.1 grams of fiber per cup.
Spaghetti squash is one of the lowest-carb winter squashes with 7 grams of carbs and 1.5 grams of fiber per cup. That’s why you may see it used in Keto-friendly pasta dishes in place of traditional, high-carb noodles.
So long story short, you’re usually pretty safe with summer squash, like the yellow squash used in this recipe. You can still enjoy winter squash in moderation, just be sure to watch your serving size.
Can You Use Something Instead Of Pork Rinds For The Toppings?
I know not everyone likes pork rinds. In that case, just use these homemade bread crumbs instead. You only need 4 ingredients to make them, and they add an amazing crunch!
The breadcrumbs will also turn your Keto squash casserole into a vegetarian-friendly dish. So if you’re cooking for a crowd, this recipe is a great low-carb, gluten-free, meat-free option to please a wide variety of eating preferences.
On a side note: if it’s the smell of pork rinds that you don’t like, I have a suggestion for you.
Simply crush them into a crumb consistency, then place them in a bowl in the freezer for about 15 minutes. It works wonders for getting rid of the smell!
Can You Store Keto Squash Casserole?
Absolutely. After all, one of the best parts about making a casserole is knowing that you get to enjoy the leftovers later in the week!
Simply store the casserole in an airtight container in the refrigerator. When properly stored, it will last for up to 5 days.
To reheat your casserole, I recommend sticking it back in the oven. This will both warm it up and crisp up the topping for that satisfying crunch!
How To Make Keto Squash Casserole
Preheat the oven to 400 degrees. Grease a 9×9 baking dish.
Add an inch or two of water in a skillet over medium high heat on the stove. Add the squash and onion, bring everything to a boil, then cover and steam the vegetables.
Once the vegetables are tender, drain them completely. Add salt and pepper to taste, then transfer them to the baking dish.
In a bowl, whisk together the heavy whipping cream, eggs, and melted butter until well-combined and frothy.
Pour the mixture over the vegetables in the baking dish.
Sprinkle the cheddar cheese on top of the mixture.
In a food processor, gently pulse the pork rinds into crumbs. Mix with the Parmesan cheese.
Sprinkle the pork rind and Parmesan mixture over the casserole.
Bake for 20-25 minutes until the cheese is melted and bubbly.
Other Dinner Recipes From The Keto Option That You Might Like
- 2 medium yellow squash chopped
- ½ medium onion chopped
- ⅓ cup heavy whipping cream
- 2 large eggs
- 2 tablespoons melted butter
- ½ cup Parmesan cheese grated
- ½ cup pork rind crumbs (see Notes below if you don't like pork rinds)
- 1 cup cheddar cheese shredded
- Salt and pepper to taste
- Preheat the oven to 400 degrees.
- Place the squash and onion with an inch or two of water in a skillet over medium high heat on the stove. Bring to a boil, cover and steam the vegetables until tender.
- Drain the vegetables completely, add salt and pepper to taste and place them in a greased 9x9 baking dish.
- In a bowl, whisk together the heavy whipping cream, eggs and melted butter until completely combined and frothy.
- Pour the egg mixture over the vegetables in the baking dish.
- Sprinkle the cheese on top of the mixture.
- Mix together the pork rind crumbs and the parmesan cheese, and sprinkle it over the top of the casserole.
- Bake for 20-25 minutes until the cheese is melted and bubbly.
You can use homemade bread crumbs like these ones if you'd like!
Amount Per Serving: Calories: 254Total Fat: 20gSaturated Fat: 11gTrans Fat: 1gUnsaturated Fat: 7gCholesterol: 115mgSodium: 430mgCarbohydrates: 8gNet Carbohydrates: 6gFiber: 2gSugar: 4gProtein: 12g
Nutrition is calculated using a third party plug-in. It is best to always validate!