Keto Summer Squash Egg Casserole (Ready in 1 Hour)
You need a reliable tender, feta-studded bake for busy weekends, and this summer squash egg casserole delivers. If you have extra garden veggies sitting on the counter, this zucchini egg casserole is a practical, savory way to use them up.
Why You’ll Make This Bake Again
- Moisture control — Squeezing the squash keeps the final dish firm, not watery.
- Protein-packed base — Combining cottage cheese with eggs builds a sturdy, satisfying texture.
- Make-ahead friendly — It reheats beautifully for a quick breakfast on Tuesday morning.
Keto Nutrition Facts
When you track the macros on this dish, it fits right into a low-carb day. Each serving provides roughly:
- Calories: 263 kcal
- Protein: 18.2 g
- Total Fat: 14.8 g
- Net Carbs: 14.4 g
How to Build Your Zucchini Egg Casserole
Start by prepping your vegetables. You must squeeze the shredded squash firmly in a clean kitchen towel. This step is non-negotiable for a firm bake. Next, sauté the onion in butter for about 5 to 7 minutes until soft, then stir in the garlic and the dry squash.
In a large bowl, mix the cooked vegetables with the cottage cheese, feta, corn, flour, and seasonings. In a separate bowl, lightly beat the eggs before gently folding them into the vegetable mixture. Do not overmix.
Pour everything into a greased 8×8 baking dish. Bake at 360°F for 35 to 40 minutes. You will know it is ready when the center is set and the edges pull away from the dish.
Storage and Serving Tips
- Don’t worry if the top browns a little fast. You can tent it loosely with foil during the last ten minutes of baking.
- Storage: Keep slices in an airtight container in the fridge for up to 4 days. Reheat gently in the microwave or oven.
- Swaps: If you don’t have fresh dill, a smaller amount of dried dill or fresh basil works well.
- Serving: This casserole is heavy on protein and fats. To balance your plate, serve it alongside a fresh arugula salad. If you want a cool contrast, a dollop of creamy tzatziki on top is fantastic.
Common Questions
Can I freeze this egg casserole?
Yes. Wrap individual slices tightly in plastic wrap and freeze for up to two months. Thaw in the fridge overnight before reheating.
Do I have to peel the squash first?
No peeling is necessary. The skin on summer squash and zucchini is thin and softens nicely during baking.
Print
Golden Summer Vegetable Egg Casserole
- Prep Time: 20 minutes
- Cook Time: 37 minutes
- Total Time: 1 hour 7 minutes
- Yield: 6 servings
Description
This delightful egg casserole highlights the freshness of summer produce. It’s a versatile dish, perfect for a weekend brunch or a light, satisfying dinner. Similar to a frittata or crustless quiche, it’s packed with flavor and nutrients.
Ingredients
- 3 ¾ cups shredded zucchini or yellow summer squash (from about 2-3 medium squash)
- 1 ⅛ cups corn kernels (fresh, or frozen and thawed)
- ¾ cup finely chopped yellow onion
- ⅓ cup chopped red bell pepper
- 1 clove garlic (minced (approx. ½ teaspoon))
- 8 large eggs
- 1 cup no-salt-added cottage cheese (2% fat recommended)
- ¾ cup crumbled feta cheese
- 1 ½ tablespoons all-purpose flour
- ¾ teaspoon baking powder
- ½ teaspoon dried oregano
- ⅛ teaspoon ground black pepper
- ⅛ teaspoon salt
- Pinch of salt (for sautéing)
- 1 ½ tablespoons unsalted butter
- 3 tablespoons chopped fresh dill
Instructions
- Prepare Oven and Dish: Set your oven to preheat at 360°F (180°C). Lightly grease your chosen baking dish (8×8 inch or 9-inch deep pie plate) with cooking spray or butter.
- Dry the Squash: Place the shredded zucchini/squash onto a clean kitchen towel or several layers of paper towels. Wrap tightly and squeeze firmly to remove as much excess liquid as possible. Set aside.
- Sauté Aromatics: Melt the butter in a large skillet over medium heat. Add the chopped onion and sauté, stirring occasionally, until softened and lightly golden, roughly 5-7 minutes. Stir in the minced garlic and cook for about 30 seconds more until fragrant.
- Cook Squash: Add the squeezed squash to the skillet along with a pinch of salt. Cook, stirring frequently, until the squash is tender and appears relatively dry, typically 4-5 minutes. Remove skillet from heat.
- Combine Ingredients: In a large mixing bowl, combine the cooked squash and onion mixture with the corn, cottage cheese, crumbled feta, chopped red bell pepper, fresh dill, flour, baking powder, dried oregano, black pepper, and the remaining ⅛ teaspoon of salt. Stir everything together until well incorporated.
- Incorporate Eggs: Lightly beat the 8 large eggs in a separate medium bowl. Pour the beaten eggs into the vegetable mixture and stir gently until just combined. Do not overmix.
- Bake: Pour the egg and vegetable mixture evenly into the prepared baking dish. Bake in the preheated oven at 360°F (180°C) for 35 to 40 minutes. The casserole is done when the center is set (a knife inserted near the center comes out clean) and the edges are pulling away slightly and are lightly browned.
- Rest Before Serving: Carefully remove the casserole from the oven and let it stand on a wire rack for at least 10 minutes before slicing and serving. This allows the casserole to firm up slightly for easier cutting.
Notes
- Using no-salt-added cottage cheese helps manage sodium intake without sacrificing creaminess.
- Ensure the squash is squeezed very well; excess moisture can make the final dish watery.
Nutrition Facts (per serving): Calories 263 kcal | Protein 18.2 g | Total Fat 14.8 g | Total Carbs 16.8 g (Fiber: 2.4 g, Net Carbs: 14.4 g)
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 263
Final Thoughts
I’d love to hear how this fits into your weekly tracking routine. Just a home cook sharing my data and what works in my kitchen — always check with your doctor before making major dietary changes.
