Squash, summer, casserole, with cheese sauce
Common food
This is a classic comfort dish featuring tender, mild summer squash baked in a rich, creamy cheese sauce until bubbly and golden. The texture is a delightful contrast between the soft, yielding squash and the smooth, savory sauce. At just 92 calories per 100g, it's a surprisingly light yet satisfying side that delivers a good dose of protein and calcium from the cheese.
Calorie split: 16% protein · 39% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People adore it for the ultimate comfort-food combination of creamy, cheesy sauce and tender vegetables, often evoking nostalgic family dinners. Its versatility makes it a welcome side for everything from grilled meats to holiday feasts.
⚠️ Watch-outs & how to enjoy it better
The cheese sauce can be high in saturated fat and sodium, which may concern those monitoring heart health or blood pressure. To counteract, use a moderate portion, choose a lower-fat cheese like part-skim mozzarella, and pair it with a lean protein and a fresh, vinegar-dressed salad to balance the meal.
Key benefits
- Low in calories, making it a light side dish
- Good source of calcium from the cheese sauce
- Provides some protein for satiety
- Contains fiber for digestive health
- A palatable way to increase vegetable intake
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'summer squash' in this dish is typically a variety like yellow crookneck or zucchini, which are botanically fruits but treated as vegetables in cooking.
Full nutrition (USDA data · scales with serving)
| Water | 81.1 g |
| Energy | 92.0 kcal |
| Protein | 3.7 g |
| Total lipid (fat) | 4.7 g |
| Carbohydrate, by difference | 9.3 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 82.0 mg |
| Iron, Fe | 0.77 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 81.0 mg |
| Potassium, K | 249 mg |
| Sodium, Na | 172 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 3.1 ug |
| Vitamin C, total ascorbic acid | 13.9 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.90 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 26.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 9.5 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 28.0 ug |
| Carotene, beta | 94.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 998 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 4.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.34 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.41 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 11.0 mg |
Amino acid profile (per 100g)
Estimated from Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt — USDA does not publish this profile for Squash.
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.05 g |
| Leucine | 0.07 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.06 g |
| Arginine | 0.05 g |
| Histidine | 0.03 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.14 g |
| Glycine | 0.05 g |
| Proline | 0.04 g |
| Serine | 0.05 g |
FAQ
What kind of squash is best for this casserole?
Yellow summer squash (crookneck or straightneck) and zucchini are the most common choices. They have a mild flavor and soft texture that pairs perfectly with the cheese sauce.
Can I make this dish ahead of time?
Yes, you can assemble the casserole, cover it, and refrigerate it for up to 24 hours before baking. You may need to add a few extra minutes to the baking time if it's cold from the fridge.
How can I make it lighter?
You can use low-fat milk instead of cream, reduce the amount of cheese, or blend steamed cauliflower into the sauce for extra creaminess with fewer calories. Adding more squash also helps.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.92 kcal/g · 16% calories from protein · 1.2 g fiber · 2.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.