Introduction to Butternut Squash
Butternut squash is a delicious warming winter squash perfect to pair with any of your favorite grilled meats. This version is gluten and sugar free but certainly not flavor free! A warming fall dish is sweet, salty, and cinnamon-y, a combination so good you could eat it anytime of the year.
Is Butternut Squash Keto?
We give butternut squash a keto-friendly rating of ⭐⭐(out of 5). Butternut squash can be keto! While butternut squash recipes like butternut squash soup or pasta aren’t always keto, plain butternut squash certainly can be. Butternut squash is rich in Vitamin A with one serving having 100% of your daily vitamin A intake. Vitamin A is good for protecting the skin, eyes, and immune system. Plus butternut squash is full of beta carotene another essential nutrient important for the immune system.
Is Butternut Squash Low in Carbs?
Butternut squash when compared to something like sweet potato is very low in carbs. The net carbs per 100 grams of butternut squash is only 10 grams! Nutrition information for winter squash recipes vary based on the specific squash used. Per serving of this recipe there are only 15 grams of carbs, or 12 grams of net carbs total. That makes this squash recipe 100% okay on a low carb diet.
Keto Squashes
Winter squash recipes make the perfect side dish, but which squash is low carb? If you’re trying to figure out which low carb side will be perfect for your keto diet, check out our breakdown of all the squashes below.
Pumpkin
For all the pumpkin pie lovers out there you’ll be happy to know pumpkin is 100% keto friendly. The net carbs per 1/2 cup is only 7 grams. Plus this means pumpkin is a great high fiber addition to your gluten free keto diet.
Spaghetti Squash
Spaghetti Squash is known in the low carb/ keto world for being a gluten free pasta alternative. The net carbs per 100 grams of this versatile veggie are 5.5 grams. This is one of the lowest carb squashes based on its carb count.
Acorn Squash
There are 8.5 grams of net carbs in 100 grams of acorn squash. This vibrant vegetable makes a great side dish when roasted just like this butternut squash recipe.
What to Serve Roasted Butternut Squash With?
Roasted butternut squash makes a great keto friendly side dish that pairs with tons of other keto foods. Some of our favorite low carb squash pairings are:
- Oven Baked Chicken Drumsticks
- Grilled Steak
- Airfryer Pork Chops
Making Keto Butternut Squash a Meal
Maybe your goal is to eat healthy food that’s super simple. If you can’t find the time for cooking up a main that’s okay too! We have a couple of quick and easy ingredients that you can add to the squash to turn a food into a meal.
- Bacon
- Eggs
- Cheese and Walnuts
Carb Cycling on Keto
If you follow a low carb or keto diet! you have probably heard of carb cycling. The low carb diet has a few names such as cyclical keto, targeted keto, and carb up keto. Whenever we have a carb up we prefer whole and unprocessed foods, which is why we love foods like squash.
How to Cut Butternut Squash
Cutting butternut squash to roast can be a pain. All butternut squash recipes whether they be roasted squash or butternut squash soup will require you to remove the skin and seeds.
- Begin by washing and completely drying the butternut squash.
- Cut off both ends of the butternut squash carefully with a SHARP chefs knife.
- Peel the squash.
- Cut the peeled squash into slices and then into 1 inch cubes.
How to Make Roasted Butternut Squash
Thankfully this recipe is pretty easy and the hardest part is just waiting for it to cook. To make butternut squash keto while still being flavorful you’ll need a few ingredients.
Keto Butternut Squash Ingredients
To start you will of course need butternut squash! Then you need some oil for roasting. We prefer avocado or coconut oil in this recipe because it has a neutral taste that pairs well with the brown sugar we’ll use later.
Making Butternut Squash Keto
Now it’s time to put everything together and create a delicious side that’s sure to become your new favorite keto meal.
- Preheat oven to 425F.
- Clean the outside of the squash. Cut in half, remove seeds, remove skin and cube flesh of squash (about 1 inch pieces).
- 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 for another 15min.
- Let cool for a couple of minutes before removing (or tasting) and then enjoy!
Storing Butternut Squash
This recipe is great to make ahead for meal plans and prep. The total time is minimal and the carbs are super low. To store this recipe just place all leftover squash in an airtight container in the fridge for up to 7 days.
More Fall Inspired Keto Recipes
If you want even more low carb/keto recipes you’ve come to the right place. Our blog is full of high fat recipes with super low carb counts!
Nutrition Facts
Keto Roasted Butternut Squash
Amount Per Serving
Calories 99
Calories from Fat 45
% Daily Value*
Fat 5g 8%
Saturated Fat 1g 5%
Sodium 393mg 16%
Potassium 440mg 13%
Carbohydrates 15g 5%
Fiber 3g 12%
Sugar 3g 3%
Protein 1g 2%
Vitamin A 13288IU 266%
Vitamin C 26mg 32%
Calcium 64mg 6%
Iron 1mg 6%
- Percent Daily Values are based on a 2000 calorie diet.
