Squash Cauliflower Rice Casserole Recipe

Squash Cauliflower Rice Casserole is a low-carb and gluten-free recipe made with fresh yellow squash, onions, riced cauliflower, cheese and ground pork rinds.   This satisfying comfort food dish easily fits into a healthy eating plan.
Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings 8
Calories 182 kcal


  • 8 cups sliced yellow squash
  • 1 cup chopped onion
  • 1/2 cup chicken broth
  • 2 cups cauliflower rice uncooked
  • 1 cup shredded Cabot shredded cheddar cheese I used Cabot 50% reduced fat sharp cheddar
  • 1 cup low-fat sour cream
  • 1/4 cup freshly grated Parmesan cheese divided
  • 1/2 cup pork panko *can also use gluten-free all-purpose flour
  • 1 tsp sea salt
  • 1/4 tsp pepper
  • 2 lightly beaten eggs


  1. Heat oven to 350 degrees.
  2. Combine squash, onion and broth in a Dutch oven over high heat; bring to a boil. Cover, reduce heat and simmer for 20 minutes or until tender. 

  3. Drain; partially mash with a potato masher. 
  4. To Dutch oven, add cauliflower rice, cheddar cheese, sour cream, 2 Tablespoons Parmesan cheese, 1/4 cup pork panko or bread crumbs, salt, pepper and eggs; stir gently.

  5. Spoon mixture into a 9×13 baking dish sprayed with olive oil spray. Sprinkle with remaining Parmesan cheese and 1/4 cup pork panko. Bake for 30 minutes or until bubbly.  Broil 1 minute, or until lightly browned. 

Recipe Notes

Nutrition facts per serving: 

Calories: 182; Fat: 9.6 grams; Carbs: 10.5 grams; Protein: 15.7 grams