Squash, summer, casserole with tomato and cheese
Common food
Photo: Wikipedia
This is a comforting baked dish where tender summer squash is layered with tangy tomato and melted cheese, creating a savory, slightly sweet casserole. The texture is soft and cohesive, with the squash providing a mild, buttery base that absorbs the bright acidity of the tomatoes and the rich, salty pull of the cheese. Nutritionally, it's a light yet satisfying side, notable for its low calorie count and good fiber content.
Calorie split: 16% protein · 40% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for its homestyle comfort and the harmonious blend of savory, sweet, and tangy flavors. It's a versatile dish that can be served as a main for a light meal or a hearty side, often evoking memories of family gatherings and summer harvests.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the potential for high sodium content from the cheese and any added salt, which may be a consideration for those monitoring blood pressure. To counteract this, use reduced-sodium cheese, rinse canned tomatoes if used, and pair the dish with a potassium-rich food like a side salad. The dairy component also makes it unsuitable for those with lactose intolerance or a milk allergy.
Key benefits
- Low in calories, making it suitable for calorie-conscious diets.
- Provides dietary fiber, which supports digestive health.
- Contains vitamins A and C from the squash and tomatoes.
- Offers a good source of calcium from the cheese component.
- Naturally low in sugar, with most carbs coming from complex sources.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'summer squash' in this casserole 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 | 82.0 g |
| Energy | 85.0 kcal |
| Protein | 3.5 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 8.9 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 3.3 g |
| Calcium, Ca | 90.0 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 82.0 mg |
| Potassium, K | 264 mg |
| Sodium, Na | 228 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 3.7 ug |
| Vitamin C, total ascorbic acid | 13.8 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.96 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 24.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 10.7 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 45.0 ug |
| Retinol | 34.0 ug |
| Carotene, beta | 129 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 2250 ug |
| Lutein + zeaxanthin | 924 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 4.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.33 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 0.88 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.83 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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
Can I make this casserole ahead of time?
Yes, you can assemble it, cover, and refrigerate for up to 24 hours before baking. You may need to add 5-10 minutes to the baking time if it's cold from the fridge.
What type of cheese works best?
A good melting cheese like cheddar, mozzarella, Gruyère, or a blend is ideal. For a tangier flavor, you can add a sprinkle of Parmesan on top.
How do I prevent the casserole from being watery?
Summer squash has high water content. To prevent a soggy casserole, salt the sliced squash and let it sit in a colander for 30 minutes to draw out moisture, then pat dry before layering.
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 0.85 kcal/g · 16% calories from protein · 1.4 g fiber · 3.3 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: 0.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.