15-Minute Skillet Sautéed Yellow Squash (Low-Carb, High-Protein Side)

Tender, buttery golden rounds kissed with golden-brown edges meet fragrant garlic and savory herbs in this easy skillet side dish. Fresh yellow summer squash

Equipment

• Large cast-iron or heavy non-stick skillet (12-inch): Provides ample surface area for single-layer browning without trapping excess steam.
• Chef’s knife or mandoline slicer: Ensures uniform ¼-inch rounds for even, predictable cooking across the entire batch.
• Wide silicone or metal spatula: Allows gentle flipping of the delicate squash slices without breaking them apart.

Ingredients

• 3 medium yellow summer squashes (approx. 1.25 lbs), sliced into ¼-inch uniform rounds (Note: select firm, small-to-medium squash for fewer seeds and better texture)
• 1 ½ tablespoons extra-virgin olive oil (or avocado oil)
• 1 tablespoon unsalted butter
• 2 cloves garlic, finely minced
• ½ teaspoon dried Italian seasoning (or dried oregano)
• ¼ teaspoon sea salt (adjust to taste)
• ¼ teaspoon freshly cracked black pepper
• ⅓ cup finely grated aged Parmesan cheese (Note: grate fresh from a block for superior melting and protein density)
• 1 tablespoon fresh parsley, finely chopped (optional garnish)
• Pinch of crushed red pepper flakes (optional heat boost)

Instructions

1. Prep and dry: Wash the squash, trim both ends, and cut into uniform ¼-inch rounds. Pat the slices dry with paper towels to eliminate surface moisture for a crisp sear.
2. Heat the skillet: Place a 12-inch heavy skillet over medium-high heat. Add the olive oil and butter, swirling until the butter melts and foams lightly (about 1 minute).
3. Sear the rounds: Arrange the squash rounds in a single layer across the pan. Cook undisturbed over medium-high heat for 3 to 4 minutes until the undersides develop a golden-brown, caramelized crust.
4. Season and flip: Flip the squash gently using a wide spatula. Sprinkle immediately with sea salt, black pepper, and Italian seasoning.
5. Add aromatics: Reduce the heat to medium. Scatter the minced garlic across the pan and sauté for an additional 2 to 3 minutes, tossing gently, until the squash is crisp-tender and the garlic is fragrant (do not let garlic burn).
6. Melt the cheese: Remove the skillet from heat. Immediately sprinkle the grated parmesan cheese evenly over the warm squash, allowing the residual pan heat to melt the cheese into a savory crust (about 60 seconds).
7. Garnish and serve: Top with chopped fresh parsley and red pepper flakes if desired. Serve immediately alongside your favorite grilled lean protein.

Nutrition

Calories: 115 kcal · Protein: 5 g · Fat: s: 8.5 g Cholesterol: 10 mg · Carbohydrates: 5 g · Fiber: 1.5 g · Sugar: 2.5 g · Sodium: 245 mg