Low-Fat Squash and Zucchini Casserole Recipe

This low fat squash and zucchini casserole is light, creamy, and bursting with fresh summer flavor. It’s made with tender slices of yellow squash and zucchini, bound together with a seasoned yogurt-egg mixture and topped with a crisp breadcrumb crust. With only 4 grams of fat per serving, it’s a feel-good dish perfect for low-fat, vegetarian, or clean-eating diets.

About This Recipe

The thin-sliced zucchini and squash bake up soft and slightly sweet, and the seasoned custard holds it all together with a texture that’s both creamy and light. A sprinkle of Parmesan and a golden breadcrumb topping give it just the right amount of savory crunch.

This casserole is a fantastic side for grilled chicken or fish, but it’s also satisfying enough to stand on its own for a meatless meal. It’s budget-friendly, simple to make, and an easy way to use up a bounty of summer vegetables.

Why This Recipe Belongs in Your Diet

Summer squash and zucchini are high in fiber and water, which makes them naturally low in calories and ideal for volume eating. Using nonfat Greek yogurt and egg whites instead of cream or butter keeps the texture creamy while slashing fat content.

What You’ll Need (Ingredients)

We’re layering fresh veggies and lean dairy into a creamy, savory bake with just the right hint of cheese and crunch.

• 2 medium zucchini, thinly sliced: Mild, slightly sweet, and full of water and fiber.
• 2 medium yellow squash, thinly sliced: Adds color and a buttery texture.
• 1/2 small onion, finely chopped: Adds subtle savory flavor.
• 2 large egg whites: Help bind the casserole with no fat.
• 1/2 cup plain nonfat Greek yogurt: Gives a creamy base without any heaviness.
• 1/4 teaspoon garlic powder: Adds mellow depth.
• 1/2 teaspoon dried basil or Italian seasoning: Gives a herby kick.
• 1/4 teaspoon black pepper: For balance and a little heat.
• 1/4 teaspoon salt: Enhances all the other flavors.
• 1/4 cup grated Parmesan cheese: Provides bold flavor in a small amount.
• 1/4 cup whole wheat breadcrumbs: Creates a crisp, golden top layer.
• Cooking spray: Prevents sticking with no added fat.

How to Make Low Fat Squash and Zucchini Casserole

1. Preheat oven to 375°F (190°C). Lightly spray an 8×8-inch baking dish with cooking spray.
2. Sauté onion in a nonstick pan over medium heat for 3–4 minutes until softened.
3. Whisk egg whites, Greek yogurt, garlic powder, basil, salt, and pepper in a large bowl.
4. Add sautéed onion, zucchini, and squash slices to the bowl and toss to coat evenly.
5. Transfer mixture to the prepared baking dish and spread out evenly.
6. Sprinkle Parmesan and breadcrumbs evenly over the top.
7. Bake uncovered for 30–35 minutes, or until the top is golden and the vegetables are tender.
8. Let cool slightly before serving.

Recipe Tips and Variations

• Use a mandoline for even, thin slices of squash.
• Add fresh thyme or chives for extra herbal brightness.
• For a bit more protein, stir in 1/2 cup of low-fat cottage cheese.
• Make it spicy with a dash of crushed red pepper flakes.

How to Store Leftovers

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven until warmed through. This casserole doesn’t freeze well due to the high water content in the squash.

Nutrition Facts

• Serving Size: 1/6 casserole
• Calories: 125 kcal
• Fat: 4 g
• Carbohydrates: 12 g
• Protein: 9 g
• Sodium: 310 mg

Try More Recipes:

• Low-Fat Spinach Casserole Recipe
• Low-Fat Seafood Casserole Recipe
• Low-Fat Pizza Casserole Recipe