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

Butternut squash is wealthy in Vitamin A with one serving having 100% of your each day vitamin A consumption. Vitamin A is nice for shielding the pores and skin, eyes, and immune system(1). Plus butternut squash is filled with beta carotene one other important nutrient necessary 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 web carbs per 100 grams of butternut squash is barely 10 grams!

Nutrition info for winter squash recipes range primarily based on the precise squash used. Per serving of this recipe there are solely 15 grams of carbs, or 12 grams of web 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 right aspect dish, however which squash is low carb? If you’re making an attempt to determine which low carb aspect shall be excellent in your keto weight-reduction 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 blissful to know pumpkin is 100% keto pleasant. The web carbs per 1/2 cup is barely 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 relations this vacation season.

Spaghetti Squash

Spaghetti Squash is understood within the low carb/ keto world for being a gluten free pasta different. The web carbs per 100 grams of this versatile veggie are 5.5 grams. This is among 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 straightforward to make keto pasta dinner.

Acorn Squash

There are eight.5 grams of web carbs in 100 grams of acorn squash. This vibrant vegetable makes an ideal aspect dish when roasted identical to this butternut squash recipe. Acorn squash often substitutes fairly properly for butternut squash, however 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 will be included in a low carb weight-reduction plan. Just ensure you eat winter squashes moderately, and create scrumptious aspect dishes with them!

What to Serve Roasted Butternut Squash With?

Roasted butternut squash makes an ideal 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 excellent to drizzle on prime of your tender rooster items.
  • Grilled Steak– We ready a steak and bearnaise sauce so that you can strive alongside aspect our scrumptious roasted butternut squash.
  • Airfryer Pork Chops– Breaded pork chops cooked in an airfryer in order that they’re executed in minutes. All that’s left is plating up the very 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 determine to pair your keto butternut squash with, we’re certain you’ll be blissful. Test out our totally different keto recipes to seek out which protein is your favourite most important 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 aim is to eat wholesome meals that’s tremendous easy. If you’ll be able to’t discover the time for cooking up a most important that’s okay too! We have a few fast and simple substances you can add to the squash to show a meals right into a meal.

  • Bacon- An excellent 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 choice is to cut up pan cooked recent bacon and serve that on prime after the squash has baked.
  • Eggs- Believe it or not, eggs really pair very well with a cinnamon and brown sugar squash. Sometimes we’ll put together the substances 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 thought.
  • Cheese and Walnuts- Similar to a charcuterie board we’re getting fancy with this one (properly 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 recent taste.

Each meals you employ provides a unique taste profile and a pleasant recent home-y factor. Who is aware of it’s possible you’ll 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 have got in all probability heard of carb biking. The low carb weight-reduction plan has just a few names akin 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 lets you use carbs for quick burning glucose, however nonetheless rigorously measures the quantity of whole carbs you’re including to the physique. This exact measurement lets you stop interferences together with your keto weight-reduction plan after the SMALL carb up.

Whenever we now have a carb up we desire entire and unprocessed meals, which is why we love meals like squash. Butternut squash for instance has a candy taste and delicate texture when cooked that soaks up butter. This approach we’re simply including a bit of additional carbs paired with fiber that could be a gluten free supply. You ought to be capable to see a profit by consuming about 1 cup of cooked butternut squash keto- efied earlier than a exercise. You can even 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 determine what number of carbs you need to devour 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 the way to lower butternut squash to make keto recipes that embrace squashes a bit simpler to arrange.

  1. Begin by washing and utterly 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 strive 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 executed it just a few instances. However in case you do have a Trader Joes close by I like to recommend simply shopping for the pre lower butternut squash which can prevent numerous time.

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 substances.

Keto Butternut Squash Ingredients

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

The subsequent few substances 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 ideal keto sweetener choice to handle blood sugar ranges. If you’re paleo strive 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 every part collectively and create a scrumptious aspect that’s certain to grow to be your new favourite keto meal.

Begin by chopping the butternut squash into 1 inch items (see notes above). Then utilizing the remaining substances, 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 substances have been combined properly 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 substances 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 just a little 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 web carb recipes:

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 grow to be your favorites (one thing fully attainable when keto recipes are this good)… Then you’ll have a troublesome resolution to make…

The Best Keto Roasted Butternut Squash

Now that you just’ve seen how straightforward it’s to make recipes keto you don’t have 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 web carb depend of 12g per cup. For particular carb counts to suit your meal plan take a look at the entire macro profile damaged down beneath! This tremendous easy butternut squash recipe is one you’ll need to make many times.

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 right warming fall aspect. It’s just a little candy, just a little 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 get pleasure from!

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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