Is Butternut Squash Keto? Try This Recipe

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 definitely not taste free! A warming fall dish is nice, salty, and cinnamon-y, a mixture so good you might 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 wished to deal with it first. Yes, butternut squash could be keto! While butternut squash recipes like butternut squash soup or pasta aren’t all the time keto, plain butternut squash definitely could 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 shielding 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 could be very low in carbs. The web carbs per 100 grams of butternut squash is simply 10 grams!

Nutrition info for winter squash recipes differ 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 complete. That makes this squash recipe 100% okay on a low carb weight loss program.

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 can be good to your keto weight loss program, 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 half cup is simply 7 grams. Plus this implies pumpkin is a good excessive fiber addition to your gluten free keto weight loss program. 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 likely one of the lowest carb squashes primarily based 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 web carbs in 100 grams of acorn squash. This vibrant vegetable makes a terrific aspect dish when roasted identical to this butternut squash recipe. Acorn squash often substitutes fairly nicely for butternut squash, but it surely’s distinctive outdoors actually units it other than different squashes.

“Squashing” the Competition

No matter which squash you favor it’s protected to say all squashes could be included in a low carb weight loss program. Just be sure to eat winter squashes sparsely, and create scrumptious aspect dishes with them!

What to Serve Roasted Butternut Squash With?

Roasted butternut squash makes a terrific 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 contemporary home made 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 strive alongside aspect our scrumptious roasted butternut squash.
  • Airfryer Pork Chops– Breaded pork chops cooked in an airfryer so that they’re performed in minutes. All that’s left is plating up the very best aspect dish to associate 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 blissful. Test out our completely different keto recipes to seek out which protein is your favourite principal 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 possibly can’t discover the time for cooking up a principal that’s okay too! We have a few fast and simple substances that you would be able to 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 high 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 prepare 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 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 component 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 utilize provides a special taste profile and a pleasant contemporary home-y component. Who is aware of you could even discover a tasty new wholesome mixture that retains you sticking to the keto weight loss program.

Carb Cycling on Keto

If you observe a low carb or keto weight loss program you might have in all probability heard of carb biking. The low carb weight loss program has a number of names reminiscent of 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 lets you use carbs for quick burning glucose, however nonetheless fastidiously measures the quantity of complete carbs you’re including to the physique. This exact measurement lets you stop interferences together with your keto weight loss program after the SMALL carb up.

Whenever now we have a carb up we choose complete and unprocessed meals, which is why we love meals like squash. Butternut squash for instance has a candy taste and smooth texture when cooked that soaks up butter. This approach we’re simply including a bit of additional carbs paired with fiber that may be a gluten free supply. You ought to be capable of see a profit by consuming about 1 cup of cooked butternut squash keto- efied earlier than a exercise. You may also 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 measurement to resolve 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 generally is 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 right way to reduce 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 reduce off each ends of the butternut squash fastidiously with a SHARP cooks knife. (The most harmful factor you are able to do is use a uninteresting 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 reduce butternut squash.

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

How to Make Roasted Butternut Squash

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

Keto Butternut Squash Ingredients

To begin you’ll after all want butternut squash! Then you want some oil for roasting. We choose avocado 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 weight loss program the place oils are generally used to prepare dinner with. Unlike olive oil, avocado oil could be cooked at excessive temperatures with out breaking down. You’re welcome to make use of olive oil or coconut oil in the event you choose, it’s simply not really helpful 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 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 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 all the pieces collectively and create a scrumptious aspect that’s certain to change into your new favourite keto meal.

Begin by reducing 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 blended nicely 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 prepare dinner for 20 minutes at 425F. Once 20 minutes are up flip the squash and let it prepare dinner for one more 15 minutes. Feel free so as to add in just a little black pepper or bacon on high 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 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 fitting 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 only a few of the numerous keto pleasant recipes now we 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 attainable when keto recipes are this good)… Then you’ll have a troublesome determination to make…

The Best Keto Roasted Butternut Squash

Now that you just’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 web carb rely 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 wish 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 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 prepare dinner for one more 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 loss program.

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