Looking for a low-calorie summer dish? Look no further than this 1 cup Summer Squash Souffle, which packs only 166 calories per serving. This dish is perfect for serving at a summer party or as a light lunch option.

Aside from being calorie-friendly, this souffle is also high in vitamins and minerals, particularly vitamin C and potassium, which are both essential nutrients for a healthy body.

In this article, we'll take a closer look at what a Summer Squash Souffle is, how to prepare and cook it, its health benefits, and more. So let's get started!

What is a Summer Squash Souffle?

A Summer Squash Souffle is a light and fluffy dish made with grated summer squash, eggs, cheese, and seasonings. It is baked in a ramekin until it puffs up and becomes golden brown. This souffle is similar to a frittata, but with a lighter texture. Summer squash comes in various types, including zucchini, yellow crookneck, and pattypan. You can use any type of summer squash in this recipe, and it's a great way to use up any excess squash you might have on hand.

Preparing the Squash

To prepare the squash for the souffle, you'll need to grate it first. You can do this using a box grater or a food processor with a grating attachment. Once grated, you'll need to squeeze out any excess water from the squash using a cheesecloth or a clean kitchen towel. Next, saute the grated squash in a pan with some olive oil until it is tender and most of the moisture has evaporated. Season with salt, pepper, and any other spices you like. Allow the squash to cool before mixing it with the egg and cheese mixture.

Cooking the Souffle

Preheat your oven to 375 degrees F. Grease a small ramekin or baking dish with butter or non-stick cooking spray. In a mixing bowl, whisk together the eggs, grated cheese, and souffle base (a mixture of flour and milk). Once the egg mixture is combined, gently fold in the sauteed squash. Pour the mixture into the prepared ramekin and bake in the preheated oven for 25-30 minutes or until the souffle is puffed up and golden brown. Serve immediately while it's still hot.

How to Store Summer Squash Souffle

If you have any leftover souffle, you can store it in the refrigerator for up to 3 days. To reheat, simply microwave it for a minute or two, or heat it up in the oven until warm.

What to Serve with Summer Squash Souffle

Summer Squash Souffle goes well with a variety of sides, including a fresh garden salad, roasted vegetables, or quinoa. For a complete meal, you can pair it with a protein, such as grilled chicken or fish. For a vegetarian option, try adding some chickpeas or lentils to the salad.

Alternatives to Summer Squash Souffle

If you're looking for some alternatives to Summer Squash Souffle, you might consider some of the following options: - Tomato and Basil Frittata - Zucchini and Ricotta Tart - Summer Squash Casserole - Grilled Vegetable Stack

Health Benefits of Summer Squash Souffle

Summer Squash Souffle is not only a delicious summer dish, but it's also packed with health benefits. - Low in calories: Summer squash is a low-calorie vegetable, making it an excellent option for weight loss and maintaining a healthy weight. - High in vitamins and minerals: Summer squash is an excellent source of vitamins C and K, as well as potassium and magnesium. - Good for digestion: The fiber in summer squash can help regulate digestion and keep the gut healthy.

Why Summer Squash is Good for You

Summer squash is a nutritious vegetable that deserves a place in your diet. - Low in calories: One cup of cooked summer squash contains only 36 calories. This makes it an ideal choice for anyone trying to lose weight or maintain a healthy weight. - High in nutrients: Summer squash is a good source of several vitamins and minerals, including vitamins C and K, potassium, and magnesium. - Good for hydration: Summer squash is a hydrating vegetable, which can help you stay hydrated during the hot summer months.

Tips for Making the Perfect Souffle

Making a souffle can seem intimidating, but with the right tips, anyone can create a perfect summer squash souffle. - Grate the squash finely to make sure it cooks evenly. - Use room temperature eggs for the egg mixture to ensure maximum volume. - Gently fold in the sauteed squash to avoid deflating the egg mixture. - Don't open the oven while the souffle is baking, as this can cause it to collapse.

How to Customize Your Souffle

One of the best things about Summer Squash Souffle is that you can customize it to your liking. - Cheeses: Try using a different type of cheese, such as feta, goat cheese, or parmesan. - Herbs: Add some fresh herbs such as basil, thyme, or rosemary to enhance the flavor. - Spices: Experiment with different spices, such as paprika, cumin, or chili powder, to give it a little kick. - Vegetables: Mix in different types of sauteed vegetables, such as mushrooms, onions, or bell peppers, to add some extra nutrition and flavor.