Keto Butternut Squash Recipes

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Is butternut squash keto? Find the answers to how this classic fall vegetable can fit into your keto diet, what its nutritional value is – with 11 keto butternut squash recipes to try out too! 

With the carbs in butternut squash often being a concern for veggie-lovers trying the keto diet, can it really be a part of this lifestyle, or do you have to suck it up and say goodbye to those beautiful “keto” butternut squash recipes forever? 

Not necessarily.

After doing some research, we’ve found out exactly how this vegetable can fit into your diet and all the nutritional benefits it provides. Before writing off butternut squash forever, read some more and make a more informed decision!

Is Butternut Squash a Vegetable or a Starch?

Butternut squash is considered a “starchy vegetable” because of its higher carbohydrate content. However, it’s not as high in starch as white potatoes, for example, and can carefully be incorporated into a keto diet if desired. 

How to Cook Butternut Squash?

There are many different methods to prepare this delicious veggie! Whatever kitchen appliances you have will be sufficient. Here are 3 popular cooking methods used for butternut squash recipes:

  • Roast
    For minimum hands-on time, roasting is the best. Butternut cubes only need to be drizzled with oil and lightly seasoned, arranged in a single layer on a sheet pan and baked for 25-30 minutes at 400°F / 200°C.
  • Microwave
    If you’re traveling and only have access to a microwave, a tasty butternut dish is still within the realm of possibility. Use a fork to poke holes into the outside of your halved squash to allow to steam to escape. Place on a microwave-safe dish and microwave on high for 5 minute intervals, until it softens to your liking. 
  • Sauté
    To get that crispy, caramelised exterior, then you’ll want to sauté it. The squash needs to be cubed in order to cook properly. Heat up some oil in a saucepan over medium heat, add the cubes and stir frequently until it’s tender. Increase the heat to brown the outside. 

Is Butternut Squash Keto?

For the most part, it’s not a keto friendly/keto approved ingredient in most strict dieters’ books, because of how many net carbs there are in butternut squash – approximately 13-15 per cup (which is definitely not ideal). 

What you eat in the rest of the day as well as what other ingredients are present in your butternut recipe plays a role in whether or not it’s going to work for your diet. 

Restricting carbs is paramount for a keto diet, but if you take into consideration the carbs in butternut squash and then adjust the rest of your meals for the day accordingly, then it’s generally okay to eat it on a low-carb diet now and then. 

If you want to add the occasional butternut squash recipe to your keto, paleo, or Whole30 diet, we have some great recipes from across the web rounded up for you below…

1. Keto Bacon Roasted Butternut Squash

Keto bacon roasted butternut squash in a black bowl on a gray background.

Get that delicious brown sugar flavor by using a better alternative – brown erythritol! It has zero net carbs and does not spike blood sugar or insulin levels, which is exactly why it has become a popular ingredient with keto and low-carb dieters.

8 Ingredients:

( 50 minutes )

Fresh:
– butternut squash
– bacon
– garlic cloves

Fridge and Pantry:
– olive oil
– brown erythritol
– dijon mustard

Herbs and Spices:
– paprika
– garlic powder
– salt

  • Calories: 153
  • Carbs: 11g

Find this RECIPE at Cast Iron Keto.

2. 4-Mintue Microwave Butternut Squash Chips

Butternut squash chips in a white and green bowl on a green kitchen towel.

White potatoes have almost double the amount of carbs as butternut squash, that’s why these microwave chips are a great option for crunchy chip lovers. Also, avocado oil contains numerous essential fatty acids, which beats any seeds oils used to make store-bought chips by far!

3 Ingredients:

( 20 minutes )

Fresh:
– butternut squash

Fridge and Pantry:
– avocado oil

Herbs and Spices:
– salt/seasoning of choice

Find this RECIPE here at Living Chirpy.

3. Roasted Butternut Squash Soup

Roasted butternut squash soup topped with fresh herbs, seeds and pomegranate seeds in a white bowl on a cream background.

Using bone broth as a base for this soup makes it so good for you! The nutrients found in bone broth help to protect your joints and reduce inflammation. Other healthy ingredients in this recipe, like the combination of fresh garlic and lemon, may improve cholestrol levels and lower blood pressure.

9 Ingredients:

( 55 minutes )

Fresh:
– butternut squash
– shallot
– yellow onion
– garlic cloves
– lemon

Fridge and Pantry:
– olive oil
– bone broth
– butter

Herbs and Spices:
– ground nutmeg
– salt
– black pepper

  • Calories: 293
  • Carbs: 26g

Find this RECIPE at The Movement Menu.

4. Butternut Squash, Kale, and Ground Beef Breakfast Bowl

Butternut squash, kale and ground beef topped with coconut flakes in a white bowl on folded yellow floral kitchen towels.

Using coconut milk in this recipe is not only a great way to add thickness and creaminess if you struggle to tolerate dairy products, but it also includes a variety of health benefits. Coconut milk is a healthy fat that contains many antioxidants, helps to balance electrolytes and has anti-inflammatory properties.

11 Ingredients:

( 25 minutes )

Fresh:
– butternut squash
– onion
– button mushrooms
– ground beef
– kale

Fridge and Pantry:
– coconut milk
– toasted coconut shavings

Herbs and Spices:
– garam masala
– spicy curry
– ground ginger
– ground cinnamon

Find this RECIPE at The Healthy Foodie.

5. Cajun Spiced Keto Butternut Squash Zig Zags

Butternut zigzag fries in a white serving dish with a silver spoon on a wooden background with a blue and white kitchen towel at the bottom.

For kids who love their fries, these butternut zigzags are an excellent alternative. These chips already come pre-cut and only need to be seasoned to your liking and popped into the oven. These butternut squash chips are a great source of vitamin C, vitamin E and beta-carotene.

3 ( or 8* ) Ingredients:

( 25 minutes )

Fresh:
– Mann’s Butternut Squash Zigzags

Fridge and Pantry:
– ghee/butter/coconut oil

Herbs and Spices:*
– paprika
– garlic powder
– onion powder
– dried oregano
– dried thyme
– cayenne pepper
– salt
– pepper

*You can make your own cajun spice blend using the ingredients listed or use a store-bought mix.

( No nutrition information available. )

Find this RECIPE at Living Loving Paleo.

6. Chorizo Butternut Pizza Hash with Baked Eggs

Two chorizo butternut and baked egg dishes in black bowls on a gray background surrounded by fresh herbs.

Treat yourself to this delicious and nutritious breakfast recipe! The eggs provide a good source of high-quality protein and contain the essential B-vitamins and numerous minerals. Spinach is also rich in vitamin K and magnesium.

8 Ingredients:

( 25 minutes )

Fresh:
– butternut squash
– chorizo sausage
– spinach
– eggs

Fridge and Pantry:
– ghee/coconut oil
– marinara sauce

Herbs and Spices:
– crushed red pepper
– oregano
– salt
– pepper

( No nutrition information available. )

Find this RECIPE at Paleo Running Momma.

7. Sonoma Chicken Stuffed Butternut Squash

Sonoma chicken stuffed butternut squash in a white baking dish on a gray background.

Keeping homemade or healthy store-bought condiments in your fridge make dishes with a complex flavor profile more doable. All you need then is a few fresh ingredients, some basic spices, add the condiments and you have yourself a restaurant-worthy healthy meal!

11 Ingredients:

( 90 minutes )

Fresh:
– brussels sprouts
– butternut squash
– chicken thighs
– red grapes
– walnut pieces

Fridge and Pantry:
– olive oil
– mayonnaise*
– ranch dressing*
– lemon juice

Herbs and Spices:
– parsley
– dried dill
– salt
– pepper

*For a healthy mayo, make this recipe or try this product. For a healthy ranch dressing, make this recipe or try this product.

( No nutrition information available. )

Find this RECIPE at Fed and Fit.

8. Creamy Paleo Tomato Basil Chicken with Roasted Butternut

Creamy tomato basil chicken with roasted butternut in a black skillet on a dark gray background surrounded by fresh baby spinach.

This recipe is higher in carbs and should only be enjoyed as an occasional treat when you’re allowing more starch in your diet. Using mostly kitchen staples, this is a great recipe when you need to throw together a delicious meal without splurging on any fancy ingredients!

10 Ingredients:

( 40 minutes )

Fresh:
– chicken breasts
– butternut squash
– onion
– garlic cloves

Fridge and Pantry:
– ghee/coconut oil
– canned diced tomatoes
– coconut milk

Herbs and Spices:
– Italian seasoning
– basil
– crushed red pepper
– salt
– pepper

  • Calories: 361
  • Carbs: 25g

Find this RECIPE at Paleo Running Momma.

9. Caramelized Onion Keto Butternut Squash Crustless Quiche

Three caramelized onion butternut quiche slices on a blue plate.

If you love quiche, skip the store-bought one which usually has a highly-processed pie crust and make this super healthy one instead. The ample fresh and nutritious ingredients in this recipe makes this quiche rich in vitamins, minerals and healthy fat!

10 Ingredients:

( 60 minutes )

Fresh:
– yellow onion
– butternut squash
– eggs
– spinach

Fridge and Pantry:
– olive oil
– balsamic vinegar
– coconut milk

Herbs and Spices:
– dried sage
– dried thyme
– dried parsley
– salt

( No nutrition information available. )

Find this RECIPE at Physical Kitchness.

10. Butternut Squash Chicken Skillet

Butternut squash chicken skillet in a black bowl on a wooden background surrounded by fresh herbs and a fork.

Homemade chicken broth is a concentrated source of nutrients, which makes this wholesome recipe even more healthy! Fresh garlic is also known to improve cholesterol levels, which may reduce your risk of heart disease.

Making recipes from scratch, using fresh and whole ingredients is far superior nutritionally to anything made in a kitchen hidden away in the back of a store or restaurant!

8 Ingredients:

( 20 minutes )

Fresh:
– butternut squash
– boneless chicken
– garlic cloves

Fridge and Pantry:
– apple cider/maple syrup*
– chicken broth
– cooking oil of choice

Herbs and Spices:
– cinnamon
– nutmeg
– salt
– pepper

*Leave out if it does not fit your dietary guidelines.

( No nutrition information available. )

Find this RECIPE at Primally Inspired.

11. Herb Roasted Meatballs with Brussels Sprouts and Butternut Squash Noodles

Meatballs, brussels sprouts and butternut squash noodles in a white bowl on a floral kitchen towel.

Simple is best! Even though this recipe requires only a few ingredients, it is chock full of nutrients. Ground beef is an affordable source of red meat, which provides the “master antioxidant” glutathione. Also, both kale and brussles sprouts are loaded with antioxidants.

8 Ingredients:

( 45 minutes)

Fresh:
– ground beef
– baby kale/spinach
– brussels sprouts
– butternut squash

Pantry and Fridge:
– roasting fat/oil

Herbs and Spices:
– dried time
– garlic powder
– onion powder
– sea salt
– pepper

( No nutrition information available. )

Find this RECIPE at Raising Generation Nourished.

In Conclusion:

If you were wondering if you can eat butternut squash on keto, you have your answers now. This vegetable is rich in antioxidants which is essential for long-term health and vitality.

Even though it is higher in carbohydrates, it can be included in your diet if it’s done in a way that’s intentional. Stick to your daily ratio and make your keto butternut squash recipes an occasional treat!

Did You Make One Of These Keto Butternut Squash Recipes?

If you made one of these yummy recipes that we rounded-up for you – please let us know in the comments how it turned out for you! If you have any improvements or other awesome keto butternut squash recipes of your own – let us and other readers know as well!

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