Zucchini, carrots, onions, plain yogurt, and reduced-fat canned soup bring this familiar casserole recipe into modern kitchens.
Here is a lightened-up version of a casserole side dish that is probably in one of your vintage cookbooks. Squash casserole — a favorite at church potlucks, especially in the South and Midwest — usually included cheese, cream of chicken or mushroom soup, sour cream, and buttery crushed crackers as a topping. Most of the time, you don’t even know you’re eating any vegetables!
I’m lucky to have Mom’s old Trinity United Church of Christ cookbook. I grew up in that church and recognize the names of many home cooks among the book’s pages. But almost every recipe in the vegetable section is in the form of a casserole and includes a can of “cream of something” soup. My mom’s Broccoli Casserole recipe called for cream of mushroom and a cup of mayonnaise!
Skinny Squash Casserole will yield 10 servings (about a half cup each), but I cut the recipe in half for my small family. And with a few easy swaps, I also cut the original recipe's calories, fat and sodium content!
Although I’m not proposing we chuck healthier roasted veg to the side, it’s sometimes a nice switch to have a dish like Skinny Squash Casserole at the ready as a great compliment to a grilled piece of fish or chicken for a fast weeknight supper. But we can do better to reduce calories, fat, and sodium. With a few simple tweaks, this could also be a vegan or vegetarian dish. Let’s get cooking!
You will need the following ingredients to make Skinny Squash Casserole, which yields 10 servings:
4 yellow squash or zucchini (or two of each)
1 large yellow onion
1 box stuffing mix
3 Tablespoons butter
1 cup grated or shredded carrots
1 cup plain Greek yogurt
1 (10.5-ounce) can Campbell’s Heart Healthy Cream of Chicken Soup
Follow these directions to make Skinny Squash Casserole
Wash squash and remove ends. Slice into rounds about ¼ inch thick. Peel and chop onion.
In a medium saucepan, add 1/3 cup of water and bring to a boil. Reduce heat to medium, add squash and onion. Cover and simmer for 3 minutes and drain well.
Do not follow directions on the stuffing mix box. Instead, empty the seasoned breadcrumbs into a small bowl, add melted butter, and stir to combine. Set aside.
In a large mixing bowl, combine cream of chicken soup and yogurt. Fold in drained squash, carrots, and about half of the stuffing mix crumbs. Transfer to a casserole dish sprayed with non-stick and top with remaining crumbs. Bake at 350 degrees for 20 minutes.
A tip from the kitchen
I know there are home cooks who won’t use canned soups in recipes. Some of you are strict about knowing every ingredient in your recipes, and that's fine. But while working on my Skinny Squash Casserole recipe, I was curious about comparisons between made-from-scratch cream of chicken soup substitutes and the “heart healthy” canned soup. First up, the traditional cream of chicken soup.
One 10.5-ounce can of “traditional” Campbell’s cream of chicken soup (what Mom would have used) has 300 calories, 8 g total fat, and 870 mg of sodium.
One 10.5-ounce can of Campbell’s Heart Healthy cream of chicken soup contains 175 calories, 2.5 g total fat and 410 mg sodium. You can see the difference between traditional and “heart healthy!”
There are plenty of substitute recipes out there, but I tried cobbling the “internet’s best” and came up with this:
You’ll note the calories compare to traditional canned cream of chicken soup, but there the fat content is slightly higher, while the sodium content is a little lower and is closer to that in the “heart healthy” canned soup.
The consistency of homemade substitute is thinner than the canned product, which might be a preference for some. You can control flavor better in the homemade sauce, but for convenience, the “heart healthy” version is tough to beat and will stay in your pantry until you need it.
Read labels and make the choice that's best for you and your family.
How to make this recipe vegetarian or vegan
Skinny Squash Casserole would make a tasty, satisfying vegetarian entrée — served with a green salad and/or fresh fruit — for “meatless Monday” dinners. Just swap vegetable stock for chicken stock when making my cream of chicken soup substitute.
This could be a vegan recipe, too, when using the homemade sauce. Dairy-free milk (unsweetened) and vegan butter, plus vegetable stock and plain plant-based yogurt are swaps to use.
I’m fascinated by culinary histories and stories and read with interest a paper from the University of North Carolina about squash casseroles. The writer noted that during the 20th-century world wars, casseroles fed our bellies and souls when some foods were scarce. After World War II and the availability of canned foods — including creamed soups — casseroles or “covered dishes” were a comfort to people, as neighbors brought the dish to welcome someone next door or to feed grieving friends. Squash casserole was a common sight at many funeral dinners in the South and Midwest. I think that holds true today.
Sometimes, you just need a warm, savory dish that satisfies our tastebuds and stimulates a memory. Do you know someone who might appreciate a casserole this week?
About the blog
Three Women in the Kitchen is an award-winning food blog offering today’s home cooks comforting, hearty recipes with a personal touch. The website also pays tribute to Deborah’s mother, Katie Reinhardt, and paternal grandmother, Dorothy Reinhardt (the “three women” in the kitchen). Whether you’re an experienced or a novice cook, you’ll find inspiration here to feed your families and warm your heart. Subscribe today so you won’t miss a single delicious detail.
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