Butternut squash is a low-carb vegetable that’s rich in fiber, vitamins, and minerals. It’s also a fantastic addition to any low-carb diet. Butternut squash can be eaten raw or cooked, and its taste is very similar to acorn squash. So, it’s no surprise that butternut squash is a popular ingredient in low-carb meals, such as soup, casseroles, and even cakes.

Butternut squash is one of the most nutritious vegetables in the world. Its high levels of vitamin A, vitamin C, and potassium make it a great addition to any diet. At the same time, it is one of the most popular vegetables in all parts of the world.

The ketogenic diet (also known as keto) is one of the most popular weight loss diets around. The premise is that this low-carb, high fat, and moderate protein diet is ideal for those who want to burn off extra fat, while still feeling full and satisfied. This low-carb diet is based on a high-fat, medium-protein, and low-carbohydrate ratio — meaning that most of the food you eat will come in the form of fat, protein, and low-carbohydrate vegetables, fruits, and/or grains.. Read more about is butternut squash keto friendly and let us know what you think.

Butternut squash is a deliciously comforting winter vegetable that pairs well with any grilled steak. This version is devoid of gluten and sugar, but not of taste! A comforting autumn meal that’s sweet, salty, and cinnamon-y, with a flavor profile that’s so delicious it could be eaten any time of year.

Is Butternut Squash a Keto Vegetable?

We decided to start with this question since we know it’s on many people’s minds. Yes, butternut squash is keto-friendly! While dishes using butternut squash, such as soup or spaghetti, aren’t usually keto, pure butternut squash is.

Butternut squash is high in vitamin A, with one serving providing 100% of the recommended daily dose. Vitamin A helps to keep the skin, eyes, and immune system healthy (1). In addition, butternut squash is high in beta carotene, an important vitamin for the immune system. It has the ability to turn into even more vitamin A in the body (2).

Is Butternut Squash a Low-Carb Squash?

When compared to sweet potatoes, butternut squash has a relatively low carb count. Butternut squash has just 10 grams of net carbohydrates per 100 grams!

The nutritional value of winter squash dishes varies depending on the kind of squash used. This dish has just 15 grams of carbohydrates per serving, for a total of 12 grams of net carbs. As a result, this squash dish is perfectly suitable for a low-carb diet.

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A serving dish next to fresh cinnamon and a cinnamon stick

Squashes Keto

Winter squash dishes are delicious as a side dish, but which squash is low in carbohydrates? Check out our analysis of all the squashes below if you’re trying to figure out which low-carb side will work best for your keto diet.


Pumpkin is 100 percent keto friendly, which is great news for all you pumpkin pie fans out there. Per 1/2 cup, there are just 7 grams of net carbohydrates. In addition, pumpkin is a high-fiber complement to a gluten-free ketogenic diet. Are you curious about how we utilize pumpkin? This holiday season, wow your family with our keto pumpkin pie recipe.

Squash Spaghetti

Spaghetti squash is a gluten-free spaghetti substitute popular in the low-carb/keto community. This versatile vegetable has 5.5 grams of net carbohydrates per 100 grams. Based on its carb count, this squash is one of the lowest carb squashes. When the spaghetti squash is cooked, it becomes exactly that: spaghetti! With a fork, take out the squash strands for a quick and simple keto spaghetti meal.

Squash with acorns

Acorn squash has 8.5 grams of net carbohydrates per 100 grams. When roasted, as in this butternut squash recipe, this bright veggie makes a wonderful side dish. Acorn squash is a good replacement for butternut squash, although its distinct exterior distinguishes it from other squashes.

Putting an End to the Competition

Regardless of which squash you like, all squashes may be incorporated on a low-carb diet. Just remember to consume winter squash in moderation and use it to make wonderful side dishes!

With What Should You Serve Roasted Butternut Squash?

Roasted butternut squash is a delicious keto-friendly side dish that goes well with a variety of other keto-friendly meals. The following are some of our favorite low-carb squash pairings:

  • Oven Baked Chicken Drumsticks– These drumsticks come with a handmade butter and herb sauce that is excellent for drizzling over the soft chicken.
  • Grilled Steak– To go with our wonderful roasted butternut squash, we made a steak with bearnaise sauce.
  • Pork Chops in the Airfryer– Breaded pork chops cooked in the airfryer in minutes. All that’s left is to prepare the finest side dish to accompany it. The combination of our roasted butternut squash, walnuts, avocado, and olive oil over a simple spinach salad is outstanding!

We’re certain you’ll like your keto butternut squash with whatever you mix it with. Try out our many keto recipes to see which protein, combined with roasted butternut squash, is your favorite.

butternut squash dished up next to a bright blue cloth and cinnamon stick

Adding Butternut Squash to a Keto Diet Meal

Perhaps your aim is to eat nutritious, easy-to-prepare meals. It’s OK if you don’t have time to prepare a main course. There are a few fast and simple things you can add to the squash to transform it into a dinner.

  • Bacon is a simple way to increase the fat content and satisfaction of your meal. While the squash is roasting, chop up one or two raw bacon pieces and throw them in. Another alternative is to put pan-cooked fresh bacon on top of the squash after it has roasted.
  • Eggs- Eggs go very nicely with a cinnamon and brown sugar squash, believe it or not. We’ll sometimes prep the ingredients for this dish the night before and finish cooking everything in the morning. With a couple slices of bacon on top, you’ve got yourself a tasty and nutritious breakfast.
  • We’re going fancy with this one with cheese and walnuts, similar to a charcuterie board (well kinda). Simply scatter some goat cheese and walnuts on top of the roasted butternut squash. The goat cheese will provide a creamy aspect to the dish, while the walnuts will add crunch. You may also use a berry goat cheese to add a layer of fresh taste and a creamy texture.

Each meal provides a unique taste profile as well as a lovely fresh homey touch. Who knows, maybe you’ll discover a new healthy combination that can help you stick to the keto diet.

Cycling Carbs on a Keto Diet

You’ve undoubtedly heard of carb cycling if you follow a low-carb or ketogenic diet. Various names for the low carb diet include cyclical keto, focused keto, and carb up keto. Before a hard exercise or activity, target keto involves consuming a few additional grams of carbohydrates. Targeted keto enables you to utilize carbohydrates for fast-burning glucose while still monitoring the overall quantity of carbs you consume. After the SMALL carb increase, this exact measurement enables you to avoid interfering with your keto diet.

We prefer complete, unadulterated meals whenever we have a carb need, which is why we like foods like squash. When cooked, butternut squash, for example, has a sweet taste and a soft texture that absorbs butter. This way, we’re just adding a few additional carbohydrates and fiber from a gluten-free source. Consuming approximately 1 cup of cooked butternut squash keto- efied before a workout might provide some benefit. To get an additional concentrated quantity of carbohydrates before your exercise, prepare a simple roasted butternut squash soup.

Whether you cook butternut squash keto or just plain for a carb boost, we’re certain you’ll like it. Simply control your portion size to choose how many carbohydrates you wish to eat based on your upcoming activity.

Butternut Squash: How to Cut It

Chopped fresh butternut squash on a stainless steel baking tray

Butternut squash may be difficult to cut for roasting. Remove the skin and seeds from any butternut squash dish, whether it’s roasted squash or butternut squash soup. To make keto recipes using squashes a little simpler to prepare, we’ve broken down how to chop butternut squash step by step.

  1. Begin by thoroughly cleaning and drying the butternut squash. Then, using a SHARP chefs knife, gently chop off both ends of the butternut squash. (Using a dull knife in the kitchen is the most hazardous thing you can do.) It will slide about, causing injury.)
  2. Squash should be peeled. You may use a vegetable peeler or a thin knife intended for peeling fruits to accomplish this.
  3. Peel the squash and cut it into slices, then 1 inch cubes.
  4. Buy pre-cut butternut squash instead of doing all of this.

I’m joking! Once you’ve done it a few times, cutting butternut squash becomes second nature. However, if you live near a Trader Joe’s, I suggest purchasing the pre-cut butternut squash to save time.

Roasted Butternut Squash Recipe

Thankfully, this dish is simple, and the most difficult part is just waiting for it to cook. You’ll need a few things to make butternut squash keto while still tasting delicious.

Ingredients for Keto Butternut Squash

Of course, you’ll need butternut squash to get started! Then you’ll need some oil to roast the vegetables. In this recipe, we choose avocado or coconut oil since it has a neutral flavor that complements the brown sugar we’ll add later. Avocado oil also has a high spoke point, which is beneficial for a keto diet since cooking with oils is frequent. Avocado oil, unlike olive oil, can withstand high heat without breaking down. If you want, you may use olive oil or coconut oil; however, heating olive oil beyond 425 degrees F is not advised.

When cooking butternut squash keto, the following few components are crucial for taste. To begin, we substituted Brown Sugar Swerve with ordinary brown sugar. It’s sugar-free, keto-friendly, and gluten-free. All of these factors combine to make it an excellent keto sweetener for controlling blood sugar levels. If you’re following a paleo diet, use a paleo-friendly sweetener such as coconut sugar. Finally, for a tasty and nutritious combo, you’ll need cinnamon and salt.

Ingredients to the left of freshly cut squash

Making Keto Butternut Squash

Now it’s time to combine everything and make a delectable side dish that will quickly become your new favorite keto dinner.

Cut the butternut squash into 1 inch slices to begin (see notes above). Toss your squash with avocado or coconut oil, cinnamon, salt, and “brown sugar” using the remaining ingredients. If you’re following a paleo diet, you may replace the swerve sweetener with a paleo sweetener like coconut sugar. Get your baking pan after all of the ingredients have been well combined and the squash has been uniformly covered.

Coating the squash with brown sugar, cinnamon, salt, and oil

Place all of the butternut squash in a single layer on the baking sheet. Now comes the fun part: pop your squash ingredients into the oven and bake for 20 minutes at 425°F. After 20 minutes, turn the squash over and cook for another 15 minutes. For a delicious sweet and salty meal, sprinkle a little black pepper or bacon on top after baking.

Roasted squash out of the oven on a cookie sheet

Butternut Squash Storage

This recipe is ideal for meal planning and preparation. The overall duration is quite short, and the carbohydrates are very low. Simply keep any leftover squash in an airtight jar in the refrigerator for up to 7 days.

Keto Recipes with a Fall Flair

You’ve come to the correct spot if you’re looking for additional low carb/keto recipes. Our website is chock-full of high-fat, low-carb recipes! Here are a few of our go-to low-carb recipes:

These are just a handful of our numerous keto-friendly recipes on the site. To discover your favorites, try all of our low-carb recipes. Unless they all become your favorites (which is totally conceivable given how amazing keto recipes are)… Then you’ll have to make a difficult choice…

Roasted Butternut Squash for Keto

You have no excuse not to try this dish now that you’ve seen how simple it is to create keto meals! Because it has a net carb content of 12g per cup, this roasted butternut squash goes well with any protein. Check out the whole macro profile split down below for precise carb amounts to suit your meal plan! This butternut squash dish is so easy to prepare that you’ll want to make it again and again.

full bowl of butternut squash with cinnamon

butternut squash keto recipe served for dinner in a bowl

Roasted Butternut Squash on the Keto Diet

This butternut squash is a hearty autumn side dish. It’s a bit sweet, a little salty, and oh so tasty!

6 person servings

Serving size (calories) 99kcal

Time to Prepare: 20 minutes

Time to prepare: 20 minutes


  • Preheat the oven to 425 degrees Fahrenheit.

  • Clean the squash’s outside. Squash should be cut in half, seeds removed, skin removed, and meat cubed (about 1 inch pieces). 

  • Toss cubed squash with salt, swerve, and cinnamon in a bowl after coating it with avocado oil. Evenly apply the coating.

  • Place on a baking sheet ( in a single layer). Cook for 20 minutes before flipping the squash and cooking for another 15 minutes. 

  • Allow for a few minutes of cooling before removing (or tasting), and then enjoy!

Nutritional Information

Roasted Butternut Squash on the Keto Diet

Per Serving Amount

Calories from Fat: 45 Calories from Fat: 99 Calories from Fat: 99 Calories from Fat:

daily value in percent*

Fat 5g8%

1g5 percent saturated fat

393 mg sodium (16%)

440 mg potassium (13%)

Carbohydrates account for 15% of the total calories consumed.

3 g (12 %) fiber

3g3 percent sugar

1g2 percent protein

13288IU266 percent Vitamin A

32 percent vitamin C (26mg)

Calcium (64 mg) is 6% of the body’s calcium.

1 gram of iron is equal to 6% of your whole body weight.

* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.

Side Dish is a course.


Butternut squash in a ketogenic diet

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Is Butternut squash keto? Is it safe to consume this superfood in the cold months? Is it good for weight loss? In this article we will explore all of these questions and more.. Read more about keto butternut squash casserole and let us know what you think.

Frequently Asked Questions

Is butternut squash OK for keto?

Yes, butternut squash is a great source of beta-carotene and vitamin C.

Is butternut squash low in carbs?

Butternut squash is a low-carb vegetable.

Does butternut squash have any carbs?

No, butternut squash is a low-carb vegetable.

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