Is Squash Keto (Carbs in Squash and Low-Carb Keto Squash Recipes)
on Apr 05, 2023, Updated Nov 20, 2023
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Can you have squash on a keto diet? Will a serving of squash kick you out of ketosis? If you’re following the ketogenic diet, it can be hard to determine which foods to exclude from your daily diet. Keep reading to find out if you can safely fit squash into your keto meal plan.
Squash comes in a variety of shapes and sizes, with some being higher in carbohydrates than others. In this post, we’re squashing the myths surrounding the carb content of this versatile and nutritious veggie.
Types of Squash
There are many different types of squash, and you can find the most common ones below:
- Spaghetti squash: a medium-sized, yellow squash that, when cooked, has a stringy, spaghetti-like texture.
- Butternut squash: a large, tan-colored squash with a smooth exterior and a sweet, nutty flavor.
- Acorn squash: a small, green or orange squash with a ribbed exterior and a slightly sweet flavor.
- Pumpkin: a large, orange squash with a slightly sweet flavor, commonly used in pies and other baked goods.
- Zucchini squash: a small, green squash with a mild flavor, commonly used in salads and as a vegetable side dish.
- Yellow squash: a small, yellow squash with a mild flavor, commonly used in salads and as a vegetable side dish.
- Kabocha squash: a small, green squash with a slightly sweet flavor and a dense, dry texture.
Is Squash Keto?
Is squash keto? The answer to this question is, “it depends.” There are so many types of squash to choose from, with each having its own unique nutritional profile. While some varieties of squash can be enjoyed on a keto diet, there are others that should be avoided altogether.
If you’re looking for a keto-friendly squash, the zucchini is your best bet. As one of the most popular types of summer squash, this low-carb veggie is even used to make ‘zoodles’ so you can enjoy pasta dishes while doing keto. On the opposite end of the spectrum is butternut squash, which is much higher in carbs and less suitable for keto.
Carbs in Different Types of Squash
| 100 Grams | Total Carbs |
| Spaghetti Squash | 6.9 g |
| Butternut Squash | 11.7 g |
| Yellow Squash | 3.8 g |
| Zucchini Squash | 3.1 g |
| Acorn Squash | 10.4 g |
How Many Carbs In Spaghetti Squash?
According to the USDA, there are 6.9 grams of carbs per 100 grams of spaghetti squash.
How Many Carbs In Butternut Squash?
A 100-gram serving of butternut squash, there are 11.7 grams of carbs, per the USDA.
How Many Carbs In Yellow Squash?
According to nutritional data from the USDA, a 100-gram serving of yellow squash provides 3.8 grams of carbs.
How Many Carbs In Zucchini Squash?
100 grams of zucchini squash provides 3.1 grams of carbs, according to the USDA.
Is Acorn Squash Keto?
With its high carb content, acorn squash isn’t suitable for a keto diet. A 100-gram serving contains over 10 grams of carbs, which could be enough to drive you over your daily limit.
Is Kabocha Squash Keto?
Kabocha is another variety of squash that’s best avoided on a low-carb diet. With over 8 grams of carbs in an 85-gram serving, kabocha is not as keto-friendly as some other types of squash, such as zucchini or yellow squash.
Which Squash is Best for Keto?
With just over 3 grams of carbs in a 100-gram serving, zucchini is definitely the most keto-friendly squash option. This versatile veggie can be used to make low-carb alternatives to pasta, fries, hummus and so much more.
Squash Nutrition (Macros)
How Many Carbs In Squash?
The amount of carbohydrates in squash varies depending on the type, ranging from as low as 3 grams to almost 12 grams in a 100-gram serving. Among them, zucchini squash has the lowest carb content, while butternut squash has the highest.
Fats
All varieties of squash are pretty much fat-free, with less than 1 gram of fat per 100-gram serving.
Protein
Regardless of the type of squash you choose, it won’t be a good source of protein. Zucchini squash has the most protein, with just over 1 gram in a 100-gram serving.
Calories
All types of squash are very low in calories. With only 45 calories in a 100-gram serving, butternut weighs in as the most calorie-dense squash.
FAQ
How Many Carbs in 1 Cup of Yellow Squash?
One cup (115g) of yellow squash has 4.4 grams of carbs.
How Many Carbs in Butternut Squash Soup?
It’s difficult to answer this question without knowing the serving size and the additional ingredients used to make the soup. The butternut squash alone provides 11.7 grams in a 100-gram serving.
Is Squash A Good Low-Carb Food?
Zucchini (a type of summer squash) is a tasty and versatile addition to a low-carb or keto diet. It can be used to make anything from pasta and fries to bread and lasagna. With just over 3 grams of carbs in a 100-gram serving, it’s definitely a favorite among keto dieters.
Other varieties of squash are much less suitable for a low-carb diet. Butternut squash, for example, has nearly 12 grams of carbs in a 100-gram serving. If you’re on a stricter keto diet, you may want to avoid butternut, though you can certainly find room for it in a regular low-carb diet.
What Types of Squash Has the Least Carbs?
At only 3 grams of carbs in a 100-gram serving, zucchini has the lowest carb count in the squash family. Besides being low in both carbs and calories, zucchini provides the body with dietary fiber, vitamin C and vitamin A.
Yellow squash is another low-carb option, with just under 4 grams of carbs in a 100-gram serving.
Can I Eat Zucchini On Keto?
Definitely! Zucchini is loved by keto dieters not only for its low carb count, but also its versatility. Combine it with almond flour to make keto-friendly bread or muffins, or use a spiralizer to turn it into low-carb zoodles for pasta dishes. Swap out chickpeas for zucchini to make keto hummus. Whether you grill, boil, bake or fry it, there are endless possibilities when it comes to having zucchini on a keto diet.
Is Pumpkin Keto-Friendly?
You can certainly enjoy pumpkin on a keto diet, as long as you do it in moderation. It has a higher carb count than zucchini, but is much lower in carbs than butternut and acorn squash.
Which Squash Are High in Carbs?
Butternut squash and acorn squash are least compatible with a keto or low-carb diet. For a 100-gram serving, butternut squash contains 11.7 grams of carbs, while acorn squash contains 10.4 grams. Although they’re low in calories and provide many nutritional benefits, you’ll definitely want to have them in moderation if you’re watching your carbs.
Is Squash Good For Losing Weight?
Squash is a nutritious and low-calorie veggie that can support your weight loss goals. Being high in both soluble and insoluble fiber, squash keeps you fuller for longer and helps with curbing your appetite. However, if you’re on a keto diet, it’s worth noting that some types of squash are high in carbs and should be eaten in moderation or not at all.
Best Keto Squash Recipes
Keto Squash Casserole
Here’s a low-carb, high-fat casserole that’s tailor-made for the keto diet. Topped with a savory pork rind and butter crust, this dish is both wholesome and comforting.
- Net Carbs: 2 g
- Total Carbs: 3 g
- Calories: 242
- Fat: 18 g
- Protein: 16 g
Keto Roasted Butternut Squash
If you need a low-carb substitute for roasted sweet potatoes, give butternut squash a try! Brushed with olive oil and tossed in your favorite seasonings, these cubes of butternut squash turn golden brown and crispy after 30 minutes in the oven.
- Net Carbs: 9 g
- Total Carbs: 12 g
- Calories: 89
- Fat: 5 g
- Protein: 1 g
Keto Summer Squash Recipe
This creamy, cheesy squash casserole is full of flavor and topped with a crispy parmesan crust. It’s delicious on its own or can be served as a side dish with your favorite proteins. With only 3 grams of carbs per serving, go ahead and indulge in a second helping!
- Net Carbs: 3 g
- Total Carbs: 4 g
- Calories: 232
- Fat: 20 g
- Protein: 10 g
Keto Bacon Roasted Butternut Squash
Looking for a satisfying side dish that’s low in carbs and high in flavor? Made with caramelized cubes of roasted butternut squash and crispy bacon bits, this is the perfect addition to any keto-friendly dinner.
- Net Carbs: 9 g
- Total Carbs: 11 g
- Calories: 153
- Fat: 11 g
- Protein: 4 g
Keto Yellow Squash Casserole
Made with tender yellow squash, creamy cheese and a crispy almond flour topping, this keto-friendly casserole will satisfy your mac and cheese cravings without exceeding your carb budget.
- Net Carbs: 6 g
- Total Carbs: 9 g
- Calories: 309
- Fat: 27 g
- Protein: 10 g
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Best Keto Squash Recipe
Ingredients
- 1 spaghetti squash
- 2 tablespoons olive oil
- 1/3 cup onion, chopped
- 1 tablespoon minced garlic
- 1 Italian sausage
- 24 ounces keto spaghetti sauce
- 8 ounces cottage cheese
- 8 ounces cream cheese, softened
- 1/4 cup sour cream
- 1 tablespoon Italian seasoning
- 3 cups shredded mozzarella, divided
- salt and pepper, to taste
Instructions
- Preheat oven to 350 F. Line a baking sheet with parchment paper and set aside.
- Slice spaghetti squash in half horizontally, then scoop out the seeds with a spoon.
- Place cut side down on the baking sheet and bake for about 1 hour or until cooked through.
- Cool for 10 minutes and then shred with a fork.
- Drain all of the excess water.
- In a large skillet, heat olive oil over medium heat.
- Add onion and cook until soft. Then add in 4 garlic and cook until fragrant.
- Add sausage and break it into small pieces as it browns. Continue to cook until the meat is no longer pink, then remove the pan from heat.
- Drain out the excess grease. Then add the cooked spaghetti squash to the pan. Stir to combine. Then set aside.
- Mix together the cottage cheese, cream cheese, sour cream, Italian seasoning and 1 cup of shredded mozzarella in a mixing bowl.
- In a baking dish, add half of the shredded spaghetti squash.
- Then add the cheese mixture and the rest of the spaghetti squash.
- Top with the spaghetti sauce and the remaining 2 cups of shredded mozzarella.
- Bake the assembled casserole for 35-45 minutes until it’s heated through and the cheese is melted. Serve and enjoy!
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
