Is Butternut Squash Keto and Carbs in Butternut Squash (+ Keto Butternut Squash Recipe)
on Apr 12, 2023
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Is butternut squash keto? How many carbs are in butternut squash? If you’re following a ketogenic diet, you may be wondering if butternut squash is off-limits for your low-carb lifestyle. Is there any way to incorporate it into your daily meal plan while doing keto?
In this post, we’re covering everything you need to know about having butternut squash on keto, including macros and low-carb recipes.
Is Butternut Squash Keto?
Although butternut squash is relatively high in carbs, you can still enjoy it in moderation on a keto diet. Small servings of butternut squash can be paired with low-carb veggies, proteins and healthy fats for a delicious, keto-friendly meal.
When it comes to consuming butternut squash on a keto diet, it’s all about portion control. While there’s no need to completely remove it from your diet, you’ll have to enjoy it in small portions to ensure you don’t get kicked out of ketosis.
How Many Net Carbs In Butternut Squash?
| Serving Size | Net Carbs |
| Raw (140g) | 13.6 grams |
| Cooked (205g) | 14.9 grams |
Butternut Squash Nutrition (Macros)
How Many Carbs In Butternut Squash?
One cup of raw butternut squash contains 16.4 grams of carbs, while there are 21.5 grams of carbs in a cup of cooked butternut squash.
Fats
Butternut squash is virtually fat-free, so keto dieters will need to supplement it with healthy fats.
Protein
There are 1.8 grams of protein in 1 cup (205 grams) of cooked butternut squash. To support your keto goals, you’ll need to supplement squash with meat or plant-based proteins in your diet.
Fun fact: squash seeds can be dried and roasted for a healthy, protein-rich snack.
Calories
There are 82 calories in one cup (205 grams) of cubed, cooked butternut squash. 90% of the calories in butternut squash come from carbs, 8% from protein and only 2% from fat.
Carbs In Butternut Squash Vs Potatoes
Both butternut squash and potatoes are healthy and nutritious sources of carbs, as well as other important vitamins and minerals.
A 100-gram serving of raw butternut squash contains approximately 12 grams of carbs, while the same serving size of raw potatoes contains around 17 grams of carbs.
However, it’s important to note that the carb content of these vegetables can vary depending on factors such as the ripeness of the produce, the cooking method used, and any added ingredients like butter or sugar.
What To Serve With Keto Butternut Squash?
- Enjoy butternut squash as a side dish with salmon or other seafood
- Roasted butternut squash pairs perfectly with grilled chicken. Complete the meal with other low-carb roasted veggies like cauliflower, mushrooms and bell peppers
- It’s a delicious complement to pork chops, steak, or other types of meat.
- Add mashed butternut squash to your vegetarian curry dishes
How To Store Butternut Squash
Don’t put uncooked butternut squash in the fridge. Instead, store it in your pantry or another cool, dark place for up to a month. Once you’ve cut, peeled or prepared squash, you’ll need to store it in the fridge, where it should last 5-7 days.
For long-term storage, you can freeze butternut squash for up to a year. For uncooked squash, peel and cut it into cubes or wedges, then put the pieces in an airtight freezer bag. For cooked squash, wait until it cools before transferring to an airtight container or zip-top bag.
Other Types Of Squash And Are They Keto?
Below are some popular types of squash and whether or not they are keto-friendly:
- Zucchini: It’s a type of summer squash that is low in carbs and high in fiber, making it a great option for a keto diet.
- Yellow squash: It’s also a type of summer squash that is similar in nutritional value to zucchini, making it a good choice for a keto diet.
- Spaghetti squash: It’s a type of winter squash that is lower in carbs than other types of winter squash, making it a great option for a keto diet. It can be used as a substitute for pasta in many recipes.
- Acorn squash: Acorn is another type of winter squash that is slightly higher in carbs than butternut squash but can still be enjoyed in moderation on a keto diet.
FAQ
How Many Carbs Are in Butternut Squash Soup?
The carbs in butternut squash will depend on the serving size and the ingredients used. According to the USDA, there are 10.5 grams of carbs in 100 grams of cooked butternut squash.
Is Butternut Squash Low in Carbs?
Butternut squash has a good amount of fiber, which helps to offset the carbs. With 7.5 grams of net carbs in a ½ cup (202 gram) serving of cooked squash, you can definitely enjoy this veggie on a low carb diet.
What is the Lowest Carb Squash?
With less than 3 grams of net carbs per 100-gram serving, zucchini is the squash with the lowest carb count.
How Many Carbs Are in 1 Cup of Cooked Butternut Squash?
One cup of cooked butternut squash contains 21.5 grams of carbs.
How Many Net Carbs Are in 100 Grams of Butternut Squash?
A 100-gram serving of cooked butternut squash has 10.5 grams of carbs, while 100 grams of uncooked butternut squash contains 11.7 grams.
Best Keto Butternut Squash Recipes
Keto Butternut Squash Soup
This comforting, creamy and flavorful soup is low in both carbs and calories. With only a handful of ingredients and 10 minutes of prep time, keto butternut squash soup is the perfect midweek indulgence.
- Net Carbs: 7 g
- Total Carbs: 9 g
- Calories: 96
- Fat: 6 g
- Protein: 2 g
Keto Bacon Roasted Butternut Squash
Cubes of tender, roasted butternut squash are combined with crispy bacon bits for a mouthwatering mix of sweet and savory flavors. Whether served with steak, salmon or chicken, this keto-friendly side dish is always a good idea.
- Net Carbs: 9 g
- Total Carbs: 11 g
- Calories: 153
- Fat: 11 g
- Protein: 4 g
Keto Butternut Squash Casserole
This low-carb casserole pairs mashed butternut squash with crunchy pecans and walnuts for a unique and delicious side dish. Serve with fall time favorites like roast turkey or a hearty pot roast.
- Net Carbs: 6.8 g
- Total Carbs: 8.7 g
- Calories: 125
- Fat: 10.3 g
- Protein: 1.7 g
Keto Butternut Squash Fries
With only 2 grams of net carbs per serving, these fries are a guilt-free indulgence for keto dieters. Super crispy and nicely seasoned, keto butternut squash fries make a tasty side dish, appetizer or snack.
- Net Carbs: 2 g
- Total Carbs: 4 g
- Calories: 92
- Fat: 3 g
- Protein: 1 g
Keto Butternut Squash Noodles
Craving pasta on your keto diet? Learn how to transform butternut squash into low-carb, gluten-free noodles that go perfectly with your favorite sauces and proteins.
- Net Carbs: 8 g
- Total Carbs: 10 g
- Calories: 123
- Fat: 9 g
- Protein: 1 g
Keto Cheese Stuffed Butternut Squash
Butternut squash is roasted until it’s tender and caramelized, then stuffed with a creamy, cheesy filling, complete with fresh spinach and lots of garlic flavor. Serve as a keto-friendly side dish or enjoy on its own for a light meal.
- Net Carbs: 4 g
- Total Carbs: 5 g
- Calories: 169
- Fat: 12.1 g
- Protein: 11 g
Air Fryer Keto Butternut Squash
With only 4 grams of net carbs per serving, this recipe offers a keto-friendly alternative to roasted potatoes. Made in the air fryer with just 3 simple ingredients, these delicious bites of butternut squash are a versatile plant-based side dish.
- Net Carbs: 4 g
- Total Carbs: 6 g
- Calories: 38
- Fat: 2 g
- Protein: 1 g
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Keto Butternut Squash Soup Recipe
Ingredients
- 1 medium butternut squash, peeled, seeded, and halved
- 2 tbsp butter
- 1/2 onion, diced
- 2 cloves garlic, minced
- 4 cups chicken broth, low sodium
- 1/4 cup heavy cream
- 1/4 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- salt and black pepper, to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Place the squash halves cut-side down on a baking sheet and roast in the oven for 30-40 minutes, or until the flesh is soft and easily pierced with a fork.
- Once the squash is cool enough to handle, scoop the flesh out of the skin and set aside.
- In a large pot or Dutch oven, melt the butter over medium heat.
- Add the diced onion and minced garlic and sauté for 5-6 minutes, or until the onion is translucent.
- Add the roasted butternut squash flesh and chicken broth to the pot and bring to a simmer.
- Let the soup simmer for 10-15 minutes, or until the squash is very tender.
- Use an immersion blender to puree the soup until smooth.
- Stir in the heavy cream, ground cinnamon, and ground nutmeg. Season with salt and black pepper to taste.
- Serve hot, with optional toppings if desired.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
