Keto Chayote Squash Hash Casserole Recipe That Hits Every Spot

Keto meals can get boring real fast if you’re not careful. There’s only so much cauliflower rice and zucchini noodles a person can take. That’s why this chayote squash hash casserole is a total game changer. It’s low-carb, full of flavor, and way easier to make than it looks. Plus, it reheats like a dream.

This casserole is one of those meals that actually makes you look forward to leftovers. It’s comforting like a classic hash, but without the potatoes. Instead, we’re using chayote squash, a sneaky little fruit that cooks like a veggie and acts like a starch.

But here’s the real win: it feels like comfort food, tastes like brunch at a diner, and won’t mess with your carb count.

What Is Chayote Squash Anyway?

If you’ve never cooked with chayote before, don’t worry—you’re not alone. Most people walk right past it in the grocery store thinking it’s some weird pear or a green mango. It’s actually part of the gourd family, kind of like zucchini, but firmer.

It’s mild in taste, absorbs flavors like a sponge, and doesn’t turn to mush when you cook it. That makes it perfect for hash, casseroles, and anything that normally uses potatoes. Bonus: it’s low in carbs, high in fiber, and pretty budget-friendly.

Why This Casserole Works on Keto

One of the hardest things about keto? Missing that hearty, “stick to your ribs” feeling after a meal. You want something warm, filling, cheesy, and not just a pile of salad or eggs for the fifth time this week.

This casserole checks all the right boxes:

• Low in net carbs (under 6g per serving)
• Packed with healthy fats and protein
• Super satisfying and full of flavor
• Easy to prep ahead for the week
• Works for breakfast, lunch, or dinner

Ingredients You’ll Need

Most of these are everyday ingredients. No fancy flour blends or powders you’ll only use once.

For the Casserole Base:

• 2 medium chayote squash, peeled and diced
• 1/2 pound breakfast sausage (pork or chicken, your call)
• 1/2 onion, chopped
• 1/2 bell pepper, chopped (optional, if you’re watching carbs closely)
• 2 cloves garlic, minced
• 4 large eggs
• 1/2 cup heavy cream
• 1 cup shredded cheddar cheese
• 1/2 cup mozzarella cheese
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons butter or ghee (for the pan)

Topping (Optional but Recommended):

• 2 tablespoons crushed pork rinds or almond flour
• 1/4 cup extra shredded cheese

Step-by-Step Cooking Instructions 

This dish comes together in under an hour—prep included. You’ll only need one skillet and a baking dish. Less cleanup = more reasons to make it again.

Step 1: Prep the Chayote

Peel the chayote with a veggie peeler. The skin can be tough, so don’t skip this. Cut it in half, remove the core (kind of like an apple), and dice into small cubes. Think “hash brown” size—around 1/2 inch pieces.

Quick tip: the raw chayote will feel a bit slippery. That’s normal. Just rinse your hands or use gloves if needed.

Step 2: Cook the Sausage and Veggies

Heat a large skillet over medium heat. Add your sausage and break it up as it browns. Once it’s halfway cooked, toss in the onion, bell pepper, and garlic. Cook everything together until the sausage is fully browned and the onions are soft.

Don’t drain all the fat unless there’s a puddle. You want a bit left in the pan—it adds flavor.

Step 3: Add the Chayote

Toss your diced chayote right into the skillet. Stir everything together and cook for about 7–10 minutes. You’re not trying to cook it all the way through—just soften it a bit so it bakes evenly later.

Add salt, pepper, and paprika now so the flavors start to soak in.

Step 4: Build the Egg Mixture

In a separate bowl, whisk together the eggs and heavy cream. Stir in half the cheddar and all the mozzarella. You can season this too if you want it extra flavorful.

Step 5: Assemble the Casserole

Grease a 9×9 or similar-sized baking dish with butter or ghee. Pour the hash mixture from the skillet into the dish and spread it out. Then pour your egg and cheese mixture over the top. Give it a little stir so everything mixes evenly.

Sprinkle the remaining cheddar on top. If you’re using crushed pork rinds or almond flour, now’s the time to add that too.

Step 6: Bake

Pop the whole thing in a preheated oven at 375°F (190°C) for about 30–35 minutes. You’re looking for a golden, bubbly top and set eggs.

Let it cool for at least 10 minutes before slicing. Trust me, it holds better and the flavor deepens as it rests.

Serving Suggestions

This casserole works anytime. Seriously.

• Breakfast: Add a fried egg on top or serve with black coffee.
• Lunch: Pair with a simple green salad with olive oil and vinegar.
• Dinner: Reheat with a side of sautéed greens or roasted cauliflower.

It keeps in the fridge for up to 4 days and freezes like a champ. Reheat in the oven or microwave, whichever’s easier.

Flavor Swaps and Add-Ons

This is one of those recipes you can tweak a hundred different ways depending on what’s in your fridge.

Protein Options:

• Ground turkey or chicken
• Chopped bacon
• Leftover shredded beef or brisket

Cheese Variations:

• Pepper jack for heat
• Gruyère for fancy vibes
• Feta for tang (just reduce the salt a bit)

Veggie Add-Ins (Low-Carb Friendly):

• Spinach or kale (sautéed first)
• Mushrooms
• Zucchini (squeeze out extra moisture)
• Jalapeños (if you like it spicy)

What this keto Chayote Squash Hash Casserole Tastes Like

It’s kind of like if a breakfast hash and a quiche had a baby—without the crust or carb crash. The chayote softens but stays a little firm, almost like cooked apple meets potato. It soaks up the sausage and cheese flavors without overpowering anything.

Every bite gives you that mix of creamy, savory, slightly crisp on the edges. It hits that balance of cozy and fresh.

Kitchen Tips That Actually Help

• Don’t skip the peeling – Chayote skin gets leathery when baked.
• Cut everything the same size – Helps it cook evenly and gives better texture.
• Use full-fat cheese and cream – Adds richness and helps you stay in ketosis.
• Let it rest – It really does slice better after sitting out for 10 minutes.

How to Meal Prep It

Want to make this part of your weekly routine? Here’s how:

Option 1: Full Casserole Prep

Make the whole dish on Sunday, then slice into 4–6 pieces. Store in airtight containers. Heat each slice for about 90 seconds in the microwave or 10 minutes in the toaster oven.

Option 2: Freezer Packs

Prep the sausage and veggie mix. Freeze in a bag. Mix the egg and cheese base fresh when ready to bake. It cuts your weeknight cooking down to 10 minutes of effort.

Nutritional Info (Per Serving – Based on 6 Servings)

• Calories: ~320
• Fat: 26g
• Protein: 17g
• Net Carbs: ~5g

This will vary slightly based on the sausage and cheese you use, so double-check if you’re tracking closely.

Hear Me Out this Time…

The first time I made this, it was out of desperation. I had chayote squash, eggs, cheese, and one sad little sausage link. The result? Magic.

Now it’s part of my regular meal prep, especially when I’m over eggs and bacon but still want something warm and filling. I’ve shared it with friends who aren’t even keto and they had no idea it wasn’t made with potatoes.

And that’s the trick with keto recipes—they shouldn’t feel like a substitute. They should stand on their own. This one does.

Conclusion

If you’re tired of the same boring keto meals, this chayote squash hash casserole is worth a try. It’s simple to make, doesn’t ask for weird ingredients, and tastes like something you actually want to eat. Not just something you’re eating because it fits your macros.

Make it once and it might just end up in your weekly rotation. That’s what happened in my house. Even my kid likes it—and he doesn’t even know what keto means.

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