Is Butternut Squash Keto? Try This Recipe

Butternut squash is a scrumptious warming winter squash excellent 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 nice, salty, and cinnamon-y, a mixture so good you could possibly eat it anytime of the 12 months.

Finished butternut squash ready to serve in a blue bowl with a silver spoon

Is Butternut Squash Keto?

We’re positive it is a burning query in many individuals’s minds so we wished to deal with it first. Yes, butternut squash might be keto! While butternut squash recipes like butternut squash soup or pasta aren’t at all times keto, plain butternut squash actually might be.

Butternut squash is wealthy in Vitamin A with one serving having 100% of your each day vitamin A consumption. Vitamin A is sweet for safeguarding the pores and skin, eyes, and immune system(1). Plus butternut squash is filled with beta carotene one other important nutrient vital for the immune system. It is understood 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 may be very low in carbs. The internet carbs per 100 grams of butternut squash is simply 10 grams!

Nutrition data for winter squash recipes fluctuate primarily based on the particular squash used. Per serving of this recipe there are solely 15 grams of carbs, or 12 grams of internet carbs whole. That makes this squash recipe 100% okay on a low carb weight-reduction plan.

A serving dish next to fresh cinnamon and a cinnamon stick

Keto Squashes

Winter squash recipes make the proper facet dish, however which squash is low carb? If you’re making an attempt to determine which low carb facet can be excellent on your keto weight-reduction plan, try our breakdown of all of the squashes beneath.


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

Spaghetti Squash

Spaghetti Squash is understood 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 without doubt one of the lowest carb squashes primarily based on its carb depend. 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 a terrific facet dish when roasted identical to this butternut squash recipe. Acorn squash often substitutes fairly effectively for butternut squash, nevertheless it’s distinctive outdoors actually units it aside from 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 weight-reduction plan. Just ensure you eat winter squashes moderately, and create scrumptious facet dishes with them!

What to Serve Roasted Butternut Squash With?

Roasted butternut squash makes a terrific keto pleasant facet 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 contemporary selfmade butter and herb sauce excellent to drizzle on prime of your tender hen items.
  • Grilled Steak– We ready a steak and bearnaise sauce so that you can attempt alongside facet our scrumptious roasted butternut squash.
  • Airfryer Pork Chops– Breaded pork chops cooked in an airfryer so that they’re finished in minutes. All that’s left is plating up the very best facet 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 determine to pair your keto butternut squash with, we’re positive you’ll be joyful. Test out our totally different keto recipes to seek out which protein is your favourite primary together with roasted butternut squash.

butternut squash dished up next to a bright blue cloth and cinnamon stick

Making Keto Butternut Squash a Meal

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

  • Bacon- A brilliant simple 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 contemporary bacon and serve that on prime after the squash has baked.
  • Eggs- Believe it or not, eggs truly pair rather well with a cinnamon and brown sugar squash. Sometimes we’ll put together the components for this recipe the night time earlier than after which cook dinner all of the meals off within the morning. Throw a number of strips of bacon together with it and you’ve got a contemporary and wholesome breakfast thought.
  • Cheese and Walnuts- Similar to a charcuterie board we’re getting fancy with this one (effectively kinda). Once the butter nut squash is roasted, merely crumble some goat cheese and walnuts on prime. The goat cheese will present a pleasant creamy factor whereas the walnuts have some crunch. You may even use a berry goat cheese to provide it that creamy texture with one other layer of contemporary taste.

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

Carb Cycling on Keto

If you observe a low carb or keto weight-reduction plan you may have in all probability heard of carb biking. The low carb weight-reduction plan has a number of names akin to cyclical keto, focused keto, and carb up keto. Targeted keto is consuming a number of additional grams of carbs earlier than a strenuous exercise or exercise. Targeted keto means that you can use carbs for quick burning glucose, however nonetheless rigorously measures the quantity of whole carbs you’re including to the physique. This exact measurement means that you can stop interferences together with your keto weight-reduction plan after the SMALL carb up.

Whenever we now have a carb up we want entire 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 may 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 positive you’ll love this recipe. Simply handle your portion measurement to determine what number of carbs you wish to eat relying in your actions forward.

How to Cut Butternut Squash

Chopped fresh butternut squash on a stainless steel baking tray

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 minimize butternut squash to make keto recipes that embody squashes a bit simpler to arrange.

  1. Begin by washing and utterly drying the butternut squash. Then minimize 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 minimize butternut squash.

I’m kidding! It is simple to chop butternut squash when you’ve finished it a number of occasions. However in case you do have a Trader Joes close by I like to recommend simply shopping for the pre minimize butternut squash which is able to prevent plenty of time.

How to Make Roasted Butternut Squash

Thankfully this recipe is fairly simple and the toughest half is simply ready for it to cook dinner. To make butternut squash keto whereas nonetheless being flavorful you’ll want a number of components.

Keto Butternut Squash Ingredients

To begin you’ll in fact want butternut squash! Then you want some oil for roasting. We want avocado or coconut oil on this recipe as a result of it has a impartial style that pairs effectively with the brown sugar we’ll use later. Avocado oil additionally has a excessive spoke level which is sweet for a keto weight-reduction 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 in case you want, it’s simply not advisable to warmth olive oil previous 425 levels F.

The subsequent few components are important to pack within the taste when making butternut squash keto. To begin we used Brown Sugar Swerve rather than common brown sugar. It is sugar free, low carb/ keto, and gluten free. All of which make it a terrific 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.

Ingredients to the left of freshly cut squash

Making Butternut Squash Keto

Now it’s time to place the whole lot collectively and create a scrumptious facet that’s positive to change into your new favourite keto meal.

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

Coating the squash with brown sugar, cinnamon, salt, and oil

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 components 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 prime after baking for a flavorful candy and salty dish!

Roasted squash out of the oven on a cookie sheet

Storing Butternut Squash

This recipe is nice to make forward for meal plans and prep. The whole 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 filled with excessive fats recipes with tremendous low carb counts! Check out a few of our favourite low internet carb recipes:

These are only a few 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 change into your favorites (one thing fully potential when keto recipes are this good)… Then you’ll have a tricky determination to make…

The Best Keto Roasted Butternut Squash

Now that you simply’ve seen how simple 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 has a internet carb depend of 12g per cup. For particular carb counts to suit your meal plan try the entire macro profile damaged down beneath! This tremendous easy butternut squash recipe is one you’ll wish to make time and again.

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 facet. It’s a bit of candy, a bit of salty, and an entire lot of scrumptious!


  • Preheat oven to 425F.

  • Clean the skin 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 primarily based on a 2000 calorie weight-reduction plan.

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