Low-Fat Squash Casserole Recipe

This low-fat squash casserole is a golden, savory bake that highlights the natural sweetness of summer squash with just 5 grams of fat per serving. It’s a healthy, veggie-packed side dish that fits beautifully into a low-calorie, heart-smart diet. With creamy fat-free Greek yogurt, a crunchy whole grain topping, and a pop of onion and garlic, this lightened-up version delivers comfort food vibes without the heaviness.

About This Recipe

Imagine tender yellow squash cooked until just soft, mingled with caramelized onions, and hugged in a creamy, cheesy filling. The texture is both smooth and slightly crisp, thanks to the breadcrumb topping that bakes to golden perfection.

This dish is a go-to for holiday spreads, weeknight dinners, or potlucks. It’s easy to prep, bakes in one dish, and can be doubled or halved depending on your needs.

Why This Recipe Belongs in Your Diet

Squash is naturally low in calories and rich in vitamin C and fiber, making it a smart vegetable to bulk up meals. By swapping full-fat dairy for fat-free Greek yogurt and just a bit of reduced-fat cheese, you get the same creamy feel with a fraction of the fat.

What You’ll Need (Ingredients)

We’re taking humble squash and turning it into a craveable, creamy casserole using just a few smart and flavorful ingredients.

• Yellow Squash, 5 cups thinly sliced (about 4 medium): Tender and naturally sweet, this is the star of the dish.
• Yellow Onion, 1 small, diced: Adds savory depth and balances the sweetness of squash.
• Garlic, 2 cloves, minced: Brings a little punch to the base flavor.
• Olive Oil Cooking Spray: A fat-conscious way to sauté and coat the baking dish.
• Eggs, 2 large: Help bind the casserole and give structure.
• Fat-Free Greek Yogurt, ¾ cup: Adds creamy tang instead of heavy cream or sour cream.
• Reduced-Fat Sharp Cheddar Cheese, ½ cup shredded: Gives melty richness without the full fat.
• Whole Wheat Panko Breadcrumbs, ½ cup: For a crispy, golden topping that adds texture.
• Salt & Pepper, to taste: Enhances the flavors—don’t skip it.

How to Make Low Fat Squash Casserole

1. Preheat oven to 375°F (190°C). Spray an 8×8-inch baking dish with cooking spray.
2. Sauté the vegetables: In a large skillet, spray with cooking spray and cook the squash, onion, and garlic over medium heat for 8-10 minutes, stirring often, until soft and lightly browned.
3. Drain excess moisture from the squash mixture using a fine mesh strainer or by pressing with paper towels.
4. Mix the filling: In a large bowl, whisk eggs and Greek yogurt until smooth. Stir in cheese and season with salt and pepper.
5. Combine and transfer: Add the drained squash mixture to the bowl and stir to coat evenly. Pour into prepared baking dish.
6. Top and bake: Sprinkle breadcrumbs evenly on top. Lightly mist with cooking spray.
7. Bake for 25–30 minutes, or until bubbling at the edges and golden on top. Let rest 5 minutes before serving.

Recipe Tips and Variations

• Add a pinch of smoked paprika or thyme for extra depth.
• Sub zucchini for half the squash for a color and flavor blend.
• Use gluten-free breadcrumbs if needed.
• Make it a main dish by adding 1 cup of cooked shredded chicken to the mix.

How to Store Leftovers

Let the casserole cool completely, then store in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave until warmed through. You can also freeze portions for up to 2 months.

Nutrition Facts

• Serving Size: 1/6th of casserole
• Calories: 165 kcal
• Fat: 5 g
• Carbohydrates: 14 g
• Protein: 11 g
• Sodium: 280 mg

Try More Recipes:

• Low-Fat Mexican Casserole Recipe
• Low-Fat Corn Casserole Recipe
• Low-Fat Vegetable Casserole Recipe