Keto Southern Squash Casserole
This post may contain affiliate links.
A low-carb twist on a classic Southern dish. With the same comforting flavors and textures as the traditional version, this keto-friendly squash casserole will surely become a new family favorite!
Casseroles are a staple in the South. According to Southern Living Magazine, Summer squash casserole is one of the most searched-for casserole recipes and good reason. It’s classic comfort food: Southern squash casserole is a hearty, warm, and filling dish often made with simple ingredients like squash and cheese; summer squash is abundant during the year’s warmer months. The ingredients for Keto Southern Squash Casserole are easy to find, and the dish is so simple to make!
Why You’ll Love Keto Southern Squash Casserole
Traditional southern squash casserole is often made with ingredients like bread crumbs, which are high in carbohydrates. I made this keto version with low-carb substitutes like parmesan cheese and pork rinds. My keto southern squash casserole recipe is so flavorful. It tastes as good and is as satisfying as traditional squash casserole. With just a few basic ingredients, you can whip up this comforting casserole dish in no time!
Ingredients
Butter – The onions and squash are sauteed with butter before baking the casserole. It adds richness and flavor to the dish. I prefer salted grass-fed butter such as Kerrygold.
Yellow Squash – Look for fresh, firm, and fresh yellow squash when making this casserole. Avoid any squash that is soft or has brown spots. It can affect the taste and texture of the casserole.
Eggs and Sour Cream – The eggs and sour cream create a creamy base that helps the casserole hold all the ingredients together.
Cheddar Cheese – For the best results, shred your own cheese. This will help the cheese melt more evenly and create a smooth and creamy texture throughout the casserole.
Crushed Pork Rinds – You can grind pork rinds in a food processor or buy a pre-crushed brand such as Pork Panko.
Parmesan Cheese – You can use pre-grated cheese, but to get the best flavor and texture, it’s recommended to use freshly grated parmesan.
How to make Squash Casserole
Step 1
Preheat the oven to 350 degrees. Grease or butter your casserole dish.
Step 2
Turn the heat to medium. Melt the butter in a medium skillet. Cook the squash and onions in the butter until the onions are translucent. This should take about 10 minutes. Remove the skillet from the heat.
Step 3
Whisk the egg, sour cream, salt, and pepper in a large bowl. Fold in the squash and cheddar cheese.
Step 4
Spread the mixture evenly in the casserole dish. Bake for 25 minutes, until the casserole is browned and bubbly around the edges.
Step 5
Stir the pork rinds and parmesan together in a small bowl. Sprinkle the topping evenly over the casserole and bake for 5 more minutes. Until lightly browned on top.
Let the casserole rest for a few minutes before serving. This will help the casserole set and make it easier to serve.
Storage and Reheating Instructions
Storage – Allow the casserole to cool down to room temperature. Store in an airtight container in the refrigerator for 3-4 days.
Freezing – You can freeze the casserole for up to 3 months. Make sure to use an airtight container. Thaw the casserole in the refrigerator overnight before reheating.
Serving Suggestions
Squash casserole is a delicious and versatile dish. Here are some occasions where it could be served:
- Family dinners: This casserole is great on any night of the week. It’s a comforting and satisfying side dish for a family dinner.
- Potluck gatherings: Every potluck needs a casserole, as it’s easy to transport and can serve a crowd.
- Try this delicious casserole for your holiday feast. It’s been a family favorite at our Thanksgiving dinner for years.
- Meal prep: You can make a batch of this casserole and store it in the fridge or freezer for easy meal prep throughout the week.
If you love down-home southern cooking, Check out my Southern Keto cookbooks! I’ve written 3 cookbooks, and each book has over 100 recipes in it. As always, they use easy-to-find ingredients.
Pro Tips
- Preparing this casserole in advance saves time. Assemble it ahead of time and refrigerate until ready to bake. Adjust baking time if refrigerated.
- Use a mandoline slicer: For even and uniform squash slices, use a mandoline slicer instead of a knife.
- Use a high-quality cheese: The cheese is an essential component of this casserole and can make a big difference in its flavor.
- Try adding crispy bacon pieces to the topping. Everything is better with bacon!
Frequently Asked Questions
Is yellow squash keto-friendly?
Yes. A medium yellow squash contains around 7 total carbs and can be a delicious addition to a ketogenic lifestyle.
Can I use other types of squash in this recipe?
Yes! Zucchini is an excellent choice. A medley of yellow squash and zucchini would make an excellent combination.
Can I use a different type of cheese for this casserole?
Yes, you can use a different type of cheese, such as mozzarella, Monterey Jack, or Swiss, for a different flavor profile. However, using high-quality cheddar cheese is recommended for the best flavor and texture.
More of Natasha’s Southern Keto Recipes!
Southern Keto Hushpuppies
Southern Keto Drop Biscuits
Nashville Hot Chicken Tenders
Southern Keto Gumbo
Southern Summer Squash Casserole
Ingredients
- 2 tablespoons butter
- 1 pound yellow squash Sliced into half moons
- 1/2 cup chopped onions
- 2 large eggs
- 1/4 cup sour cream
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup shredded cheddar cheese
- 1/2 cup finely crushed pork rinds
- 1/4 cup grated parmesan cheese
Instructions
- Preheat the oven to 350 degrees. Grease a 9-inch square casserole dish.
- Melt the butter in a medium skillet over medium heat. Cook the squash and onions until the onions are translucent, about 10 minutes. Remove the skillet from the heat.
- In a large bowl, whisk the egg with the sour cream, salt and pepper. Fold in the squash and cheddar cheese until well combined.
- Spread the mixture evenly in the prepared baking dish. Bake for 25 minutes, or until browned and bubbly around the edges.
- Mix together the pork rinds and parmesan cheese. Sprinkle the topping evenly over the casserole and bake for 5 more minutes, or until the topping is lightly browned.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Notes
Nutrition
Disclaimer: Nutritional information is included as a courtesy and is calculated to the best of my ability, using my preferred brands. I recommend calculation your own macros, as they can widely vary depending on the brands of ingredients you use.
Author: Natasha Newton (Natasha's Southern Flavor)
Natasha is the founder of Natasha’s Southern Flavor. She has a passion for sharing delicious family friendly low-carb recipes that are easy to make and use readily accessible ingredients. Natasha has published three bestselling cookbooks. Her books and recipes have been featured by CNET, Delish, Mindbodygreen, Parade and Women’s Health. She enjoys traveling and spending time with her husband, two adult children, and three furbabies.
Read more about Natasha here.