healthy squash casserole recipe

Written ByJenny Smyth Posted on
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The Best healthy squash casserole recipe

I’ve been making this healthy squash casserole recipe for years, and it’s always a hit with my family. It’s one of those dishes that’s perfect for a weeknight dinner or a special occasion. The combination of roasted squash, brown rice, and spices is absolutely delicious.

I love that it’s a one-pan wonder, too – just throw all the ingredients in the oven and let it cook. The smell of roasting squash is amazing, and it fills the whole house with a warm, comforting aroma. My kids always ask for seconds, and my husband loves it when I make it for him after work.

It’s just one of those recipes that never fails to please. I’ve experimented with different types of squash over the years, but butternut is definitely my favorite. It’s so sweet and nutty when roasted, and it pairs perfectly with the savory flavors of the casserole.

I’ve also tried using different types of cheese – cheddar is my go-to, but mozzarella works well too. And don’t even get me started on the benefits of using brown rice instead of white – it’s like a whole new level of nutrition! My family loves this recipe so much that we even have a ‘Squash Casserole Night’ once a month where we make it together as a team.

We all pitch in to help prep the ingredients and then we sit down together to enjoy the fruits of our labor. It’s such a fun way to spend time together and create memories around the dinner table.

Healthy Squash Casserole

4.8 from 1201 votes

A light and nutritious casserole featuring tender yellow squash and zucchini baked in a creamy, low-fat sauce with a crispy whole wheat breadcrumb topping. This dish is perfect as a side or a main course for a wholesome meal.

Prep Time15 mins
Cook Time30 mins
Resting Time0 mins
Total Time45 mins
Servings: 6Cuisine: InternationalCalories: 220 kcal

🥘Ingredients

For the Casserole

3 medium yellow squash, sliced into 1/4-inch rounds
2 medium zucchini, sliced into 1/4-inch rounds
1 small onion, diced
2 cloves garlic, minced
1 cup low-fat Greek yogurt
1/2 cup low-sodium vegetable broth
1/4 cup grated Parmesan cheese
1 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper

For the Topping

1/2 cup whole wheat breadcrumbs
2 tablespoons olive oil
1/4 cup grated Parmesan cheese

👨‍🍳Directions

1Preheat the oven to 375°F.
2Lightly grease a 9×13-inch baking dish with cooking spray.
3Heat a large skillet over medium heat and add 1 tablespoon of olive oil.
4Add the diced onion and cook for 3 minutes until softened, then add the minced garlic and cook for 1 minute until fragrant.
5Add the sliced yellow squash and zucchini to the skillet.
6Cook for 5 minutes, stirring occasionally, until the vegetables are slightly tender but still firm.
7Remove from heat.
8In a mixing bowl, combine the low-fat Greek yogurt, low-sodium vegetable broth, 1/4 cup grated Parmesan cheese, dried thyme, salt, and black pepper.
9Stir until smooth.
10Pour the yogurt mixture over the cooked vegetables in the skillet and stir gently to coat evenly.
11Transfer the mixture to the prepared baking dish and spread into an even layer.
12In a small bowl, mix the whole wheat breadcrumbs, 2 tablespoons olive oil, and 1/4 cup grated Parmesan cheese.
13Sprinkle this topping evenly over the casserole.
14Bake the casserole for 25 minutes, until the topping is golden brown and the edges are bubbly.
15Let it rest for 5 minutes before serving.

🔧Equipment

Large skillet
9×13-inch baking dish
Mixing bowl
Small bowl
Oven

📊Nutrition Facts (per serving)

🔥Calories: 220 kcal🧈Total Fat: 10g💛Saturated Fat: 3g❤️Cholesterol: 10mg🧂Sodium: 380mg🌾Total Carbs: 22g🥦Dietary Fiber: 4g🍬Sugars: 8g🥩Protein: 12g

📝Notes

For a vegan version, substitute Greek yogurt with plain unsweetened almond milk yogurt and use nutritional yeast instead of Parmesan. You can also add cooked quinoa or lentils for extra protein.

Watch Video Of How Healthy Squash Casserole Works

This healthy squash casserole recipe has been a staple in our household for years, and for good reason – it’s easy to make, packed with nutrients, and tastes amazing. My family loves it when I serve leftovers at lunchtime or pack them in school lunches because they know they’re getting a healthy dose of vitamins and minerals along with their meal.

The best part? This casserole reheats beautifully in the microwave or oven, so you can enjoy leftovers whenever you want.

For storage ideas, I recommend letting it cool completely before refrigerating or freezing – then you can thaw or reheat as needed.

❓ Frequently Asked Questions About Healthy Squash Casserole

What type of squash is best for this recipe?

Butternut squash is my top pick for this recipe – its sweetness pairs perfectly with the savory flavors of the casserole.

Can I use other types of cheese instead of cheddar?

Mozzarella works well too, but keep in mind that it’ll melt differently than cheddar.

How long does this recipe take to prepare?

You can prep all the ingredients in about 20 minutes – just peel and chop the squash, sauté the onions, and mix everything together.

Can I make this recipe ahead of time?

Yes, you can assemble everything and refrigerate or freeze it until you’re ready to bake it.

Is this recipe gluten-free?

This recipe uses gluten-free brown rice and no gluten-containing ingredients, so yes – it’s safe for those with gluten intolerance or sensitivity.

Can I customize this recipe with other ingredients?

Sure thing! Feel free to add your favorite herbs or spices to give it your own twist.

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