The ketogenic diet has gained popularity over the years, praised for its effectiveness in weight loss and improved health. This low-carb, high-fat diet has become a good choice for keto dieters. Keto dieters struggle to find tasty, low-carb foods that keep them motivated. Maintaining a varied and exciting menu is essential to keep people from getting bored.
Here is the recipe of keto squash casserole with sour cream that works well with a ketogenic diet. This tasty dish combines squash’s natural sweetness with sour cream’s creaminess. This dish will become a staple in your keto meal plan because it tastes good and has few carbs.
Key Ingredients and Their Benefits
Squash – low-carb and versatile
1. Nutritional benefits: Squash is an excellent addition to a low-carb diet. It is high in fiber, low in net carbs, and contains vitamins and minerals. It is a good source of antioxidants and vitamins A, C, and E. It is also a good source of potassium and calcium.
2. You can use many squash varieties, including zucchini, yellow squash, and spaghetti squash. Each type offers a unique texture and flavor.
Sour cream – a keto dairy product
1. Nutritional benefits: Sour cream is a fantastic ingredient for the keto diet. It is high in healthy fats and low in carbohydrates. Additionally, it contains calcium, vitamin B12, and probiotics, which promote gut health.
2. Substitutes for sour cream: You can use Greek yogurt or coconut cream instead of cream sour cream.
Cheese – a delicious way to add fat and flavor
1. Cheese’s high-fat, moderate-protein, and low-carbohydrate content make it a keto favorite. It also provides essential nutrients like calcium, phosphorus, and vitamins A and B12.
2. Opt for full-fat, natural cheeses like cheddar, mozzarella, or Gruyère. These choices offer a rich taste and creamy texture, enhancing the dish’s flavor.
Other ingredients
1. Garlic and onion provide flavor to the casserole without raising carbs. They also offer various health benefits, such as antioxidant and anti-inflammatory properties.
2. Spices and herbs: Paprika, thyme, and oregano add depth to the casserole’s taste. It also provides more health benefits. Many spices and herbs can enhance your well-being.
Step-by-Step Recipe of keto squash casserole with sour cream
Ingredients list:
- 4 cups of squash (zucchini, yellow squash, or spaghetti squash), sliced or cubed
- 1 medium onion, chopped
- 2 cloves of garlic, minced
- 1 cup sour cream (or substitute)
- 1 1/2 cups shredded cheese (cheddar, mozzarella, or Gruyère)
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 2 tablespoons olive oil
Preparation:
- Preheat your oven to 350°F (175°C).
- Wash and slice or cube the squash of your choice.
- Chop the onion and mince the garlic.
- In a large mixing bowl, combine sour cream, 1 cup of shredded cheese, and Parmesan cheese. Now add salt, pepper, paprika, thyme, and oregano. Mix well.
Cooking instructions:
- In a large skillet, heat olive oil over medium heat.
- Sauté onions and garlic until they become translucent and fragrant.
- Add the sliced or cubed squash to the skillet. Cook for 5 to 7 minutes, stirring until tender.
- Remove the skillet from heat and fold the squash and the sour cream mixture in the large mixing bowl.
- Transfer the combined mixture to a greased 9×13-inch baking dish.
- Top the casserole with the remaining 1/2 cup of shredded cheese.
- Bake in the oven for 25-30 minutes or until the cheese is golden and bubbly.
Serving suggestions:
- Allow the casserole to cool for a few minutes before serving.
- Pair with a fresh green salad or steamed low-carb vegetables for a nutritious meal.
- Add protein, like grilled chicken or crumbled bacon, for an even heartier dish.
- Garnish with fresh herbs like parsley or basil for flavor and presentation.
Equipment:
Convection Oven 4-Control Knobs
Glad Mixing Bowls
Deep Frying Pan / Skillet
Tips and Tricks for a Perfect Casserole
A. Choosing the right squash: Select a firm, heavy squash for its size and free from any soft spots or blemishes. Opting for fresh, in-season squash will produce the best flavor and texture.
B. Different types of squash may need different cooking times. For example, zucchini and yellow squash are more tender. At the same time, spaghetti squash may take longer. Keep an eye on the squash while cooking in the skillet. Now adjust the time as needed until it reaches the desired tenderness.
C. How to prevent a watery casserole: To avoid a watery casserole, follow these steps:
- Ensure to cook the squash in the skillet until it’s tender. Which helps release some moisture before baking.
- You can pat the cooked squash dry with a paper towel to remove excess moisture.
- If using a particularly watery squash, like zucchini, consider salting the slices. Then let them rest for about 10 minutes before cooking. This process will draw out moisture so you can pat it away with a paper towel.
Making the recipe dairy-free or vegetarian:
- Substitute the sour cream with a dairy-free alternative for a dairy-free version. Coconut cream or cashew cream is a suitable replacement. Also, use dairy-free cheese or nutritional yeast instead of shredded cheese.
- To make this casserole vegetarian, add plant-based proteins or garnishes. The basic recipe is already vegetarian, so no other adjustments are necessary.
Nutritional Information of keto squash casserole with sour cream
- Add each ingredient’s macros and divide by servings to calculate casserole macros. Find accurate macro information for your brands and quantities.
- Assuming the casserole yields 8 servings. Here’s an approximate nutritional breakdown per serving:
- Calories: 230 kcal
- Fat: 17g
- Protein: 10g
- Carbohydrates: 10g
- Fiber: 2g
- Net Carbs: 8g
Remember that the exact values depend on the specific ingredients and quantities used.
- Breadcrumbs or broken crackers add carbohydrates to squash casseroles. This keto dish uses sour cream and cheese instead of these high-carb ingredients.
Additionally, traditional casseroles may use low-fat dairy products. At the same time, this keto version emphasizes full-fat options. It ensures that it meets the nutritional requirements of a high-fat, low-carb diet.
Variations and Adaptations for keto squash casserole with sour cream
A. To make the casserole more filling and protein-rich, add chicken or bacon. For chicken, consider using grilled, baked, or rotisserie chicken, shredded or cubed. And mix it in with the squash before combining it with the sour cream mixture. For bacon, cook and crumble it, then mix it with the squash or sprinkle it on the casserole before baking.
B. You can customize this casserole by incorporating other low-carb vegetables. Some options include bell peppers, mushrooms, cauliflower, or broccoli. Chop the vegetables, and cook them with the squash before adding the sour cream mixture.
C. Experimenting with different cheeses and herbs can bring new flavors and textures. You can replace cheddar, mozzarella, or Gruyère with Monterey Jack, Colby, or Fontina cheese. Each cheese will get a unique taste, melting properties, and creaminess to the dish.
For herbs, consider using fresh or dried basil, rosemary, or tarragon to add a flavor profile. Remember to adjust the number of spices according to your preference and flavors.
Storage and reheat
To store the keto squash casserole with sour cream, follow these steps:
- Allow the casserole to cool to room temperature.
- Transfer the casserole to an airtight container. Or cover the baking dish with plastic wrap or aluminum foil.
- Store the casserole in the refrigerator for 3 to 4 days.
To reheat the keto squash casserole with sour cream, you have a few options:
- Microwave: Place a single casserole part on a microwave-safe plate. Then reheat for 1 to 2 minutes or until heated through. Be sure to check and stir to ensure even heating.
- Oven: Preheat your oven to 350°F (175°C). Transfer the casserole to an oven-safe dish if it isn’t already in one. Cover the dish with aluminum foil to prevent drying out. And bake for 15 to 20 minutes or until heated through. You may need to adjust the time if you’re reheating the entire casserole.
Reheating a casserole may cause slight changes in texture, but the flavor will be delicious. If you find the casserole too dry after reheating, add a dollop of sour cream. Or a sprinkle of cheese on top to help restore some of its creaminess.
Four More Recipes with Squash and Sour Cream
1. Squash and Sour Cream Soup:
Ingredients:
- 2 medium squashes
- 1 onion, diced
- 3 cloves garlic, minced
- 4 cups chicken or vegetable broth
- 1 cup sour cream
- Salt and pepper to taste
- Olive oil
Instructions:
- Cut squash in half lengthwise and remove seeds. Roast in the oven until tender.
- In a large pot, sauté onion and garlic in olive oil until soft.
- Scoop the flesh from the roasted squash and add to the pot.
- Add broth and bring to a simmer. Cook until all ingredients are tender.
- Use a blender to puree the soup until smooth. Return to heat.
- Stir in sour cream, salt, and pepper. Heat through and serve.
2. Stuffed Squash with Sour Cream Topping:
Ingredients:
- 2 medium squashes
- 1 lb ground turkey or beef
- 1 onion, diced
- 2 cloves garlic, minced
- 1 cup shredded cheese
- 1 cup sour cream
- Salt and pepper to taste
Instructions:
- Halve the squash lengthwise and remove the seeds. Roast in the oven until tender.
- In a skillet, brown the ground meat. Add onions and garlic and cook until soft.
- Scoop some of the flesh from the cooked squash and mix it with the meat.
- Fill the squash halves with the meat mixture. Top with shredded cheese and return to oven until cheese is bubbly.
- Top each half with a dollop of sour cream before serving.
3. Squash Sour Cream Pancakes:
Ingredients:
- 1 cup cooked and mashed squash
- 1 cup sour cream
- 1 egg
- 1 cup flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- Butter or oil for frying
Instructions:
- In a bowl, combine squash, sour cream, and egg.
- Combine flour, baking powder, baking soda, and salt in another bowl.
- Stir dry ingredients into wet ingredients until combined.
- Heat butter or oil in a skillet. Drop batter by spoonfuls and cook until golden on both sides.
4. Creamy Squash and Spinach Casserole:
Ingredients:
- 2 medium squashes, sliced
- 1 bag of baby spinach
- 1 onion, diced
- 3 cloves garlic, minced
- 1 cup sour cream
- 1 cup shredded cheese
- Salt and pepper to taste
- Olive oil
Instructions:
- In a large skillet, sauté onions and garlic in olive oil until soft.
- Add squash and cook until tender. Stir in spinach until wilted.
- Mix sour cream, half of the cheese, salt, and pepper in a bowl.
- Combine the squash and spinach mixture with the sour cream mixture.
- Transfer to a baking dish, top with remaining cheese, and bake until golden and bubbly.
FAQs
Q1: Can I use other types of squash for this recipe?
A: This dish can use yellow squash, spaghetti squash, or butternut squash (but it has more carbs). Depending on the squash’s texture, alter the cooking time.
Q2: Can I substitute the sour cream with something else?
A: If you need to replace the sour cream, you can use Greek yogurt or crème fraîche as alternatives. For a dairy-free option, try using coconut cream or cashew cream.
Q3: How can I make the casserole more filling?
A: Add cooked protein like grilled or baked chicken to make the dish more filling. Shredded or cubed chicken or crumbled bacon are also some choices. Low-carb veggies like bell peppers and mushrooms can also add nutrients to it.
Q4: What are some excellent side dishes to serve with this casserole?
A: This casserole goes well with a fresh green salad. You can use steamed low-carb veggies like green beans, asparagus. To make a full meal, you can also serve it with grilled steak, baked fish, or pan-seared pork chops.
Q5: Can I add a crunchy topping to the casserole?
A: Add a crunchy topping to the casserole for extra texture. Crushed pork rinds and almond flour mixed with melted butter are good options. In the same way, grated Parmesan cheese and chopped almonds make keto breadcrumbs. Sprinkle the topping over the casserole before baking.
Conclusion
This article contains an excellent keto squash casserole with sour cream recipe. This low-carb dish has squash, sour cream, cheese, and various spices and herbs that add taste. It is a tasty and filling meal for people on a ketogenic diet.
We encourage you to try this recipe and make it your own by adapting it to your tastes and preferences. Feel free to experiment with different types of squash, cheeses, and herbs. Remember that this recipe is versatile, so feel free to get creative in the kitchen.
We’d love to hear about your experiences trying this keto recipe. Please comment below if you have any tips or suggestions for recipe variations. We’re always eager to learn from our readers and discover new ways to enjoy our favorite dishes.