Monday, December 29, 2008

LOW CARB Southwest Squash Casserole

This summer squash casserole comes out similar to a corn casserole, partly because the yellow squash is put through a food processor, making it sort of corn-like.


  • ~1¾ lbs yellow summer squash
  • 4 green onions, chopped (keep white and green parts separated)
  • 1 small can chopped green chiles (about 6 oz)
  • 2 cloves garlic, pressed or minced
  • 1 Tablespoon oil
  • 1/3 cup sour cream
  • 2 eggs, beaten
  • 1½ cup shredded cheese (Monterey Jack and cheddar work well; use Jack cheese with spicy peppers, if you like)
  • Salt and pepper to taste
  • ~1 teaspoon worth sugar substitute


Heat the oven to 375° F.

1) Cut the squash into 1 to 2-inch lengths, and run through a food processor, using the large blade. Alternatively, you can grate the squash.

2) Heat oil in a large skillet. Sauté the white part of the green onions in the oil for 1 to 2 minutes, then add the squash and green part of the onion. The idea is to get quite a bit of the moisture out of the squash. Season with salt and pepper to taste, (use seasoned salt, if you wish) and cook for an additional 5 to 6 minutes.

3)Push the squash toward the outside of the pan, add a trace of oil in the center, and sauté the garlic for 30 seconds or so. Mix it all together and turn the heat off.

4) Transfer the squash mixture to a casserole dish (2 quarts or so). Mix in the can of green chilis, one cup of cheese, and the sour cream. Taste for seasoning. If you like it spicier, add a little powdered chile.

5) Add the eggs and mix together. Scrape down the sides of the casserole dish. Sprinkle the other half cup of cheese on the top.

Bake for about 20 to 22 minutes, until cheese turns a golden brown.

Makes 8 servings as a side dish.

Nutritional Information: Each serving has 4.5 grams effective carbohydrate plus 2 grams fiber, 9 grams protein, and 172 calories.


Tiffany said...

I have to say that this sounds wonderful. I am going to try it out this week. Thanks for the recipes.

Christy Lee said...

nice blog!!!
Hello my name is Christy Lee. I am seeking out possible link partners that our visitors would be interested in visiting. I've found your website to be a very good fit for our visitors. I have already gone ahead and added your link to our website at:
I am contacting you to see if it is ok to have done so. Also, I would like to ask if you mind linking back to us? If so, please use the linking details below and send me the location of our link on your website.
Here is our linking details:

Title: Weight Loss Management

I hope this can be a way for us to benefit our visitors with excellent content.
You can email me at: when you have added our link on your page.
Hope to hear from you soon.
Christy Lee

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.