Squash casseroles are a delicious and comforting dish that are popular in the fall and winter months when squash is in season. But if you are on a low-carb or keto diet, you may be wondering just how many carbs are in a typical squash casserole recipe.
The number of carbs in squash casserole can vary greatly depending on the specific ingredients used. Some recipes pack in starchy binders like breadcrumbs or flour to hold the casserole together, while others rely more on the natural starch in the squash itself. Cheese, cream, and other keto-friendly ingredients can help keep carbs lower.
Carb Count in Popular Squash Casseroles
Here is the carb count for some popular squash casserole recipes, per 1/6th or 1/8th casserole serving:
- Classic Squash Casserole with Ritz Crackers: approximately 15-20g net carbs
- Squash Casserole with Cream Cheese and Cheddar: around 8-12g net carbs
- Low-Carb Squash Casserole with Almond Flour: roughly 5-8g net carbs
- Keto Squash Casserole with Parmesan Cheese: around 3-5g net carbs
As you can see, the carb count can range significantly based on the specific ingredients used in the recipe.
Factors that Impact Carbs in Squash Casserole
Here are some of the main factors that determine how many carbs are in a squash casserole:
Type of Squash
Winter squashes like butternut, acorn, and pumpkin tend to have a higher natural starch and carb content than summer squashes like zucchini or yellow squash. For example, 1 cup of cubed butternut squash has around 23g of carbs, while 1 cup of cubed zucchini has just 4g of carbs.
Added Starches
Many traditional squash casserole recipes rely on added starches to bind everything together and help create that creamy texture. Common sources include flour, breadcrumbs, crackers, cornbread, rice, and potato. Going light on starchy binders or skipping them altogether can reduce carb count.
Dairy and Cheese
Cheese, heavy cream, cream cheese, sour cream, and butter all add delicious flavor and creaminess to squash casseroles, without spiking carbs. Prioritizing these keto-friendly dairy ingredients over starchy binders can help minimize carbs.
Nuts and Seeds
Crushed nuts and seeds can also help create texture and flavor in low-carb squash casseroles, while adding nutritional value. Try raw almonds, pecan pieces, pumpkin seeds, sunflower seeds, or nut meals/flours.
Sweeteners
Some sweetener is often added to help balance out the savory flavor of the squash. Sugar will obviously increase carbs, so go for lower-carb alternatives like erythritol, stevia, or monk fruit.
How to Make a Low-Carb Squash Casserole
Here are some tips for keeping carbs down in your squash casserole recipe:
- Use lower-carb winter squash varieties like pumpkin, spaghetti, acorn, or butternut.
- Skip starchy binders like flour, breadcrumbs, rice, crackers.
- Load up on cheese, cream, butter for richness.
- Consider an almond or walnut flour crust/topping.
- Use crushed nuts or shredded coconut for crunch.
- Flavor with garlic, onion, herbs, spices, stock.
- Sweeten with erythritol, stevia, monk fruit, or small amounts of maple syrup.
Sample Low-Carb Squash Casserole Recipe
To give you an idea, here is a sample low-carb squash casserole recipe and nutrition information per serving:
Ingredients
- 3 cups cubed pumpkin or butternut squash
- 1⁄4 cup almond flour
- 2 eggs
- 1 cup cheddar cheese
- 1 cup cream cheese
- 1⁄2 cup Parmesan cheese
- 1⁄4 cup butter
- 1 tbsp olive oil
- 1 tsp minced garlic
- 1⁄4 cup chopped pecans
- Salt, pepper, herbs to taste
Directions
- Preheat oven to 375°F. Grease a casserole dish.
- Roast cubed squash until softened, about 15 minutes.
- In a bowl, mix together roasted squash, almond flour, eggs, cheddar, cream cheese, 1⁄4 cup Parmesan, salt and pepper.
- Transfer to casserole dish and spread into an even layer.
- Melt butter with olive oil and garlic. Drizzle over top.
- Sprinkle remaining 1⁄4 cup Parmesan and chopped pecans over the top.
- Bake 30-35 minutes until set and top is lightly browned.
- Let cool 10 minutes before serving.
Nutrition Info Per Serving (1/8th casserole)
- Calories: 330
- Fat: 27g
- Protein: 10g
- Net Carbs: 5g
As you can see from the nutrition info, using keto-friendly ingredients like cream cheese, nuts, and low-carb squash can help keep net carbs around 5g per serving for this casserole.
The Best Low-Carb Squash Casserole Ingredients
When shopping for ingredients for a low-carb squash casserole, here are some of the best options to look for:
Squash
- Pumpkin
- Butternut
- Spaghetti
- Acorn
Dairy
- Cream cheese
- Cheddar cheese
- Parmesan
- Mozzarella
- Blue cheese
- Goat cheese
- Heavy cream
- Sour cream
Nuts & Seeds
- Almond flour
- Coconut flour
- Chopped almonds
- Pecans
- Walnuts
- Pumpkin seeds
- Sunflower seeds
Herbs & Spices
- Garlic
- Onion
- Rosemary
- Thyme
- Paprika
- Cinnamon
- Nutmeg
Other Add-Ins
- Bacon crumbles
- Sautéed mushrooms
- Caramelized onions
- Spinach
- Broccoli
Prioritizing these low-carb, high-fat ingredients can help you create a delicious and keto-friendly squash casserole.
Low-Carb Substitutes for Squash Casseroles
In addition to choosing low-carb ingredients, you can also substitute higher carb items for keto-friendly alternatives:
| High-Carb Ingredient | Low-Carb Substitute |
|---|---|
| Breadcrumbs | Crushed pork rinds or almond flour |
| All-purpose flour | Almond flour, coconut flour |
| Crackers/cornbread topping | Crushed nuts or shredded cheese |
| White potatoes | Cauliflower rice |
| Pasta | Spaghetti squash, zucchini noodles |
| Rice | Cauliflower rice |
| Sugar | Monk fruit, erythritol, stevia |
| Milk | Unsweetened almond milk, coconut milk |
With some simple substitutions, you can convert traditional high-carb casserole recipes into keto-friendly low-carb versions.
Tips for Reducing Carbs Even Further
Here are some additional tips for cutting carbs in squash casserole:
- Use less squash – try doing half squash, half cauliflower rice
- Squeeze out excess moisture from squash to reduce natural sugars
- Add in non-starchy veggies like spinach, kale, mushrooms
- Opt for fattier dairy like cream cheese and sour cream over milk
- Increase cheese and cut back on nuts/seeds if needed
- Use nut-based alternative flour crusts very sparingly
- Skip sweetener or use very small amounts of erythritol
- Season generously with herbs, spices, garlic, onion for flavor instead
- Top with crispy bacon crumbles instead of breadcrumbs
- Serve smaller portion sizes
Getting creative with low-carb ingredient swaps and keeping portion sizes modest can help minimize carbs in your squash casseroles.
Common Questions about Carbs in Squash Casserole
Is squash keto-friendly?
Winter squashes like pumpkin, butternut, and spaghetti squash can be incorporated into a keto diet in moderation. They have more natural sugars and carbs than summer squashes, so portions need to be controlled. Always account for squash carbs when tracking your macros.
Can I make squash casserole without cheese?
It’s best not to skip the cheese in low-carb squash casseroles. Cheese helps make up for the lack of starchy binders and gives the casserole a creamy texture. Try vegan cheese substitutes made from nuts if you avoid dairy.
What can I use instead of crackers on squash casserole?
Great low-carb alternatives to cracker toppings include crushed pork rinds, parmesan cheese crisps, chopped nuts, seeded pepitas, or crushing up keto-friendly crackers. You can also skip the topping entirely.
Is almond flour keto-friendly?
Yes, almond flour is a popular keto-friendly substitute for regular flour. It does still contain some carbs from almonds but much less than regular flour. Use it sparingly and account for net carbs.
Is sweet potato casserole low carb?
No, sweet potato casserole is high carb since sweet potatoes have a lot more natural sugars than winter squashes. Try making it with pumpkin or butternut squash instead.
Conclusion
When it comes to squash casserole, carb counts can range significantly based on ingredient choices. Limit starchy binders, load up on low-carb veggies, cheese, and rich dairy, and minimize added sugars. With some keto substitutions, you can enjoy delicious low-carb squash casserole on your ketogenic diet. Focus on keeping portion sizes reasonable and rounding out meals with other low-carb foods like proteins and non-starchy vegetables.
