MoFo'n Summer Squash Casserole

Recreate a meal from your childhood. 

Some of y'all VegHeads may be meeting me for the first time right now and that's so exciting - I just want to make sure I warn everyone reading this that if you explore deeper into the delves of my terrible writing you'll find that I sound like a broken record when it comes to my Southern childhood. I was raised just outside of Birmingham, Alabama and I spend a lot of time in my kitchen creating vegan versions of that damn near perfect Southern cuisine; like this Squash Casserole. It's traditionally prepared using yellow crookneck squash, but any summer squash will make your taste buds dance. I used a mixture of yellow squash and zucchini from my garden to recreate this Southern Classic.

When I was about 8 years old, my neighbors had me over for dinner. I sat down at the table and it was filled with fried yummys, overcooked greens, slabs of meat, and squash casserole. I remember being super grossed out by the meat on the table and asking if I could go home. The father said I didn't have to eat anything that didn't sound good, but I should eat the squash casserole because "yellow squash makes yer eyes pritty."

What I think he meant to say is that yellow squash has an unusual amount of antioxidant nutrients, including the carotenoids, lutein, and zeaxanthin, which are helpful in antioxidant protection of the eye, including protection against age-related macular degeneration and cataracts (but who am I to correct an elder?). Regardless, I quickly gobbled down all the squash casserole on my plate, because who doesn't want pretty eyes, right?!

Seriously though, if I had a nickel for every time I sat down at a Southern table and was served Squash Casserole, I would be swimming in exorbitant funds right now, y'all.

*The Sour Cream

4oz extra firm tofu
3 tbsp cashew pieces
1/4 tsp salt
a pinch coriander
1 tbsp rice vinegar
1/4 tsp onion powder
1/8 tsp lemon pepper seasoning
1 tbsp cashew milk
  1. Blend all ingredients together until super silky smooth - or - go to the store and buy some vegan sour cream; you'll need a half of a cup for this dish. 

*The Good Stuff

3 lbs summer squash, sliced with a mandolin
1 onion, roughly chopped
2 sweet bell peppers, roughly chopped

2 tsp lemon pepper seasoning
1 tsp salt
1 1/2 tsp raw sugar
3/4 c water
1/2 c + 1 tbsp
nutritional yeast, divided
2 tbsp gluten free bread crumbs
1/2 tsp olive oil

a pinch smoked paprika
  1. Preheat to 400.
  2. In a big pot, throw together your squash, onion, sweet peppers, lemon pepper seasoning, salt, sugar, and water. Cover that shit and let it simmer for about 15-20 minutes; or until it's tender.
  3. Once tender, drain any excess water from squash and mix in 1/2 c nutritional yeast and sour cream in your casserole dish of choice. 
  4. Mix together the bread crumbs, oil, and smoked paprika and sprinkle over the top of your squash.  
  5. Bake for 20-25 minutes; try to let that shit sit for 10-15 minutes before you go burning your mouth on it.

Tomorrow: Quick, Easy, and Delicious., see y'all there.
ICYMI: Here's Day 1: Rise and Shine! It's MoFo time! Tell us about your breakfast.

Can't get enough? I'm all over the place, let's follow each other (cause that doesn't sound creepy, at all!)  InstagramTwitterFacebook, & Pinterest.  Nothing makes me heart more full than when people let me know they've tried my recipes. If you wanna help make my heart happy you can # vegan4one, comment on the post, post on my wall, tweet at me; whichever socials you feel comfy with.

All the love,



  1. Sounds like a good reason to eat yellow squash; I'll have to give this casserole a try! :)

    1. oh yeah! southern food is the epitome of comfort food and this one is my favorite. From what I remember from watching this dish get made it usually has a stick of butter and a tub of sour cream making it ungodly unhealthy (like most southern food) but his one has around 130 calories per 1/2 cup serving and very little fat - but it tasted exactly how i remember it.

    2. Awesome! :)

  2. Anonymous13:40

    I want this!!!

    1. do it! it's super easy, super cheap, and super comforting. so perf.

  3. Oh! This looks good for all of the squash we seem to get in the south in our gardens! I'm not originally from the south so I've never dined on this, but I will have to make it. I'm in NC...I wonder if its a NC dish too?

    1. I don't know! I have never been in NC (except to drive through). But my grammy used to go to NC all the time for She Crab Soup. I remember thinking it was so weird that would my grammy would drive so far north for soup, but she would rave about how much she loved it.

  4. I've never had squash casserole it looks/sounds really tasty!

    1. I'll bet you love it! Serve it with greens and cornbread and don't forget the tabasco if you wanna make it authentic. bonus points if it's served with sweet tea.

  5. I love squash casserole, this sounds delicious. I have never heard that about squash and your eyes- who knew!

  6. this sounds and looks so good - right up my alley. I love veggie casserole-y things like this. Thanks for sharing your recipe. I just discovered your blog! how fun! :)

  7. This looks great. I have a load of overgrown courgettes at the moment so will be trying this dish out.

    1. you and me both! we've been eating so much summer squash the past few weeks and we've still got a bunch out there.


Post a Comment

positive feedback. negative feedback.
comments. questions.
pats on the back. atta girls.
all welcomed and appreciated.

Popular Posts