Is Butternut Squash Keto? Try This Recipe

La Dieta di 2 Settimane

Butternut squash is a scrumptious warming winter squash good to pair with any of your favourite grilled meats. This model is gluten and sugar free however actually not taste free! A warming fall dish is good, salty, and cinnamon-y, a mix so good you could possibly eat it anytime of the 12 months.

butternut squash keto recipe served for dinner in a bowl

Is Butternut Squash Keto?

We’re certain this can be a burning query in many individuals’s minds so we needed to deal with it first. Yes, butternut squash might be keto! While butternut squash recipes like butternut squash soup or pasta aren’t all the time keto, plain butternut squash actually might be.

Butternut squash is wealthy in Vitamin A with one serving having 100% of your every day vitamin A consumption. Vitamin A is sweet for safeguarding the pores and skin, eyes, and immune system(1). Plus butternut squash is stuffed with beta carotene one other important nutrient necessary for the immune system. It is thought for changing into much more vitamin A within the physique(2).

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Is Butternut Squash Low in Carbs?

Butternut squash when in comparison with one thing like candy potato could be very low in carbs. The internet carbs per 100 grams of butternut squash is just 10 grams!

Nutrition info for winter squash recipes differ based mostly on the precise squash used. Per serving of this recipe there are solely 15 grams of carbs, or 12 grams of internet carbs complete. That makes this squash recipe 100% okay on a low carb food plan.

Keto Squashes

Winter squash recipes make the proper aspect dish, however which squash is low carb? If you’re making an attempt to determine which low carb aspect shall be good to your keto food plan, take a look at our breakdown of all of the squashes beneath.


For all of the pumpkin pie lovers on the market you’ll be pleased to know pumpkin is 100% keto pleasant. The internet carbs per half cup is just 7 grams. Plus this implies pumpkin is a good excessive fiber addition to your gluten free keto food plan. Interested in what we use pumpkin for? Check out our keto pumpkin pie recipe to impress your family members this vacation season.

Spaghetti Squash

Spaghetti Squash is thought within the low carb/ keto world for being a gluten free pasta various. The internet carbs per 100 grams of this versatile veggie are 5.5 grams. This is likely one of the lowest carb squashes based mostly on its carb rely. Once baked spaghetti squash turns into simply that, spaghetti! You can pull out the squash strands with a fork and have a simple to make keto pasta dinner.

Acorn Squash

There are eight.5 grams of internet carbs in 100 grams of acorn squash. This vibrant vegetable makes an awesome aspect dish when roasted similar to this butternut squash recipe. Acorn squash normally substitutes fairly nicely for butternut squash, nevertheless it’s distinctive outdoors actually units it other than different squashes.

“Squashing” the Competition

No matter which squash you favor it’s secure to say all squashes might be included in a low carb food plan. Just ensure you eat winter squashes carefully, and create scrumptious aspect dishes with them!

a mixing bowl filled with squash and other seasonings

What to Serve Roasted Butternut Squash With?

Roasted butternut squash makes an awesome keto pleasant aspect dish that pairs with tons of different keto meals. Some of our favourite low carb squash pairings are:

  • Oven Baked Chicken Drumsticks– These drumsticks include a recent selfmade butter and herb sauce good to drizzle on high of your tender hen items.
  • Grilled Steak– We ready a steak and bearnaise sauce so that you can attempt alongside aspect our scrumptious roasted butternut squash.
  • Airfryer Pork Chops– Breaded pork chops cooked in an airfryer so that they’re carried out in minutes. All that’s left is plating up one of the best aspect dish to go together with it. A easy spinach salad topped with our roasted butternut squash, walnuts, avocado, and olive oil is unbeatable!

No matter what you resolve to pair your keto butternut squash with, we’re certain you’ll be pleased. Test out our totally different keto recipes to seek out which protein is your favourite major together with roasted butternut squash.

Making Keto Butternut Squash a Meal

Maybe your objective is to eat wholesome meals that’s tremendous easy. If you may’t discover the time for cooking up a major that’s okay too! We have a few fast and straightforward elements you can add to the squash to show a meals right into a meal.

  • Bacon- A brilliant straightforward choice to bump up the fats and satiety of your meals. Chop up one or two uncooked strips of bacon and toss them in whereas the squash is roasting. The different possibility is to cut up pan cooked recent bacon and serve that on high after the squash has baked.
  • Eggs- Believe it or not, eggs truly pair very well with a cinnamon and brown sugar squash. Sometimes we’ll put together the elements for this recipe the night time earlier than after which cook dinner all of the meals off within the morning. Throw just a few strips of bacon together with it and you’ve got a recent and wholesome breakfast concept.
  • Cheese and Walnuts- Similar to a charcuterie board we’re getting fancy with this one (nicely kinda). Once the butter nut squash is roasted, merely crumble some goat cheese and walnuts on high. The goat cheese will present a pleasant creamy factor whereas the walnuts have some crunch. You may even use a berry goat cheese to offer it that creamy texture with one other layer of recent taste.

Each meals you utilize provides a distinct taste profile and a pleasant recent home-y factor. Who is aware of you could even discover a tasty new wholesome mixture that retains you sticking to the keto food plan.

squash after coming out of the oven

Carb Cycling on Keto

If you comply with a low carb or keto food plan you could have in all probability heard of carb biking. The low carb food plan has just a few names similar to cyclical keto, focused keto, and carb up keto. Targeted keto is consuming just a few additional grams of carbs earlier than a strenuous exercise or exercise. Targeted keto permits you to use carbs for quick burning glucose, however nonetheless rigorously measures the quantity of complete carbs you’re including to the physique. This exact measurement permits you to forestall interferences together with your keto food plan after the SMALL carb up.

Whenever we now have a carb up we favor complete and unprocessed meals, which is why we love meals like squash. Butternut squash for instance has a candy taste and mushy texture when cooked that soaks up butter. This manner we’re simply including a bit of additional carbs paired with fiber that may be a gluten free supply. You ought to have the ability to see a profit by consuming about 1 cup of cooked butternut squash keto- efied earlier than a exercise. You also can make a easy roasted butternut squash soup to have an additional concentrated quantity of carbs earlier than your exercise.

Whether you make butternut squash keto, otherwise you make it plain for a carb up we’re certain you’ll love this recipe. Simply handle your portion dimension to resolve what number of carbs you wish to devour relying in your actions forward.

How to Cut Butternut Squash

Cutting butternut squash to roast is usually a ache. All butternut squash recipes whether or not they be roasted squash or butternut squash soup would require you to take away the pores and skin and seeds. We’ve damaged down step-by-step lower butternut squash to make keto recipes that embrace squashes a bit simpler to organize.

  1. Begin by washing and fully drying the butternut squash. Then lower off each ends of the butternut squash rigorously with a SHARP cooks knife. (The most harmful factor you are able to do is use a boring knife within the kitchen. It will slip round and result in accidents)
  2. Peel the squash. You can do that with a vegetable peeler, or attempt a skinny knife designed for peeling fruits.
  3. Cut the peeled squash into slices after which into 1 inch cubes.
  4. Skip all this and simply purchase pre lower butternut squash.

I’m kidding! It is straightforward to chop butternut squash when you’ve carried out it just a few instances. However when you do have a Trader Joes close by I like to recommend simply shopping for the pre lower butternut squash which is able to prevent quite a lot of time.

a squash first cut in half then into cubes

How to Make Roasted Butternut Squash

Thankfully this recipe is fairly straightforward and the toughest half is simply ready for it to cook dinner. To make butternut squash keto whereas nonetheless being flavorful you’ll want just a few elements.

Keto Butternut Squash Ingredients

To begin you’ll after all want butternut squash! Then you want some oil for roasting. We favor avocado oil or coconut oil on this recipe as a result of it has a impartial style that pairs nicely with the brown sugar we’ll use later. Avocado oil additionally has a excessive spoke level which is sweet for a keto food plan the place oils are generally used to cook dinner with. Unlike olive oil, avocado oil might be cooked at excessive temperatures with out breaking down. You’re welcome to make use of olive oil or coconut oil when you favor, it’s simply not advisable to warmth olive oil previous 425 levels F.

The subsequent few elements are important to pack within the taste when making butternut squash keto. To begin we used Brown Sugar Swerve instead of common brown sugar. It is sugar free, low carb/ keto, and gluten free. All of which make it an awesome keto sweetener choice to handle blood sugar ranges. If you’re paleo attempt a paleo pleasant sweetener like coconut sugar. Finally you’ll want cinnamon and salt for a scrumptious and wholesome mixture.

full set of ingredients for the recipe

Making Butternut Squash Keto

Now it’s time to place every part collectively and create a scrumptious aspect that’s certain to turn into your new favourite keto meal.

Begin by reducing the butternut squash into 1 inch items (see notes above). Then utilizing the remaining elements, toss your squash with avocado or coconut oil, cinnamon, salt, and “brown sugar”. If you might be paleo you might be welcome to sub the swerve sweetener for a paleo sweetener like coconut sugar. Once the elements have been blended nicely and the squash is evenly coated get your baking pan.

Spread all of the butternut squash in your baking pan in a single even layer. Now it’s the simple half, place your ready squash elements into the oven and cook dinner for 20 minutes at 425F. Once 20 minutes are up flip the squash and let it cook dinner for an additional 15 minutes. Feel free so as to add in a bit of black pepper or bacon on high after baking for a flavorful candy and salty dish!

Storing Butternut Squash

This recipe is nice to make forward for meal plans and prep. The complete time is minimal and the carbs are tremendous low. To retailer this recipe simply place all leftover squash in an hermetic container within the fridge for as much as 7 days.

More Fall Inspired Keto Recipes

If you need much more low carb/keto recipes you’ve come to the proper place. Our weblog is stuffed with excessive fats recipes with tremendous low carb counts! Check out a few of our favourite low internet carb recipes:

  • Low Carb Pecan Pie – Our hottest fall pie recipe. Turns out folks like pecan pie much more than pumpkin!
  • Low Carb Pumpkin Bread – Not solely is that this a brilliant moist pumpkin spice flavored bread, it has a ribbon of cream cheese operating by the middle!
  • The Best Keto Cinnamon Rolls – This is the one recipe we now have made greater than every other this previous 12 months. We serve them recent out of the oven for brunch after which have the leftovers for a candy deal with after dinners all through the week.

These are just some of the numerous keto pleasant recipes we now have on our weblog. Try all our low carb recipes to seek out your favorites. Unless all of them turn into your favorites (one thing solely doable when keto recipes are this good)… Then you’ll have a troublesome choice to make…

The Best Keto Roasted Butternut Squash

Now that you just’ve seen how straightforward it’s to make recipes keto you haven’t any excuse to not make this recipe! Pair this roasted butternut squash with any of your favourite proteins as a result of it solely has a internet carb rely of 12g per cup. For particular carb counts to suit your meal plan take a look at our complete macro profile damaged down beneath! This tremendous easy butternut squash recipe is one you’ll wish to make many times.

This butternut squash is the proper warming fall aspect. It’s a bit of candy, a bit of salty, and a complete lot of scrumptious!

full bowl of butternut squash with cinnamon
butternut squash keto recipe served for dinner in a bowl

Keto Roasted Butternut Squash

This butternut squash is the proper warming fall aspect. It’s a bit of candy, a bit of salty, and a complete lot of scrumptious!


  • Preheat oven to 425F.

  • Clean the surface of the squash. Cut in half, take away seeds, take away pores and skin and dice flesh of squash (about 1 inch items). 

  • Coat cubed squash with the avocado oil and toss the squash with salt, swerve and cinnamon in a bowl. Coating evenly.

  • Spread on baking sheet ( in a single layer). Cook for 20min then flip squash and cook dinner for an additional 15min. 

  • Let cool for a few minutes earlier than eradicating (or tasting) after which take pleasure in!

Nutrition Facts

Keto Roasted Butternut Squash

Amount Per Serving

Calories 99
Calories from Fat 45

% Daily Value*

Fat 5geight%

Saturated Fat 1g5%

Sodium 393mg16%

Potassium 440mg13%

Carbohydrates 15g5%

Fiber 3g12%

Sugar 3gthree%

Protein 1g2%

Vitamin A 13288IU266%

Vitamin C 26mg32%

Calcium 64mg6%

Iron 1mg6%

* Percent Daily Values are based mostly on a 2000 calorie food plan.

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