Is Butternut Squash Keto-Friendly: Everything You Need to Know

Are you a fan of butternut squash and wondering if it fits into your keto diet? Well, we have some good news for you! Butternut squash can indeed be keto-friendly, and in this article, we will explore why. So, let’s dive in and discover more about this delicious winter squash and how it can be a part of your keto lifestyle.

The Keto-Friendly Butternut Squash

When it comes to keto diets, some recipes using butternut squash, like soups or pasta dishes, may not be suitable. However, plain butternut squash itself is low in carbs and can be incorporated into your ketogenic eating plan.

Butternut squash is not only tasty but also packed with essential nutrients. One serving provides you with 100% of your daily vitamin A intake, which is beneficial for your skin, vision, and immune system. Additionally, it contains beta carotene, a nutrient that converts into vitamin A in the body, further supporting your immune system.

Is Butternut Squash Low in Carbs?

Compared to sweet potatoes, butternut squash is relatively low in carbs. In fact, there are only 10 grams of net carbs per 100 grams of butternut squash. So, if you’re following a low-carb diet, butternut squash can be a great option.

For instance, our roasted butternut squash recipe contains only 15 grams of carbs per serving, or 12 grams of net carbs. This makes it a perfect addition to your low-carb menu. You can also check out our irresistible low-carb butternut squash soup recipe, ideal for those colder months!

Keto-Friendly Squashes

If you’re interested in incorporating other squashes into your keto diet, we’ve got you covered. Let’s explore some other keto-friendly squash options:


For all the pumpkin pie lovers out there, you’ll be thrilled to know that pumpkin is 100% keto-friendly. With only 7 grams of net carbs per 1/2 cup, pumpkin is not only low in carbs but also high in fiber. It makes a perfect addition to your gluten-free and keto-friendly desserts. Check out our keto pumpkin pie recipe to impress your loved ones this holiday season!

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Spaghetti Squash

Spaghetti squash is widely known in the low-carb and keto community as a gluten-free pasta alternative. It contains just 5.5 grams of net carbs per 100 grams, making it one of the lowest-carb squashes. Once baked, spaghetti squash transforms into delicious strands of “pasta” that you can enjoy with your favorite keto sauces. It’s a simple and satisfying keto pasta dinner option.

Acorn Squash

Acorn squash offers a vibrant and unique alternative to butternut squash. It contains 8.5 grams of net carbs per 100 grams and can be roasted just like butternut squash. Acorn squash makes a great side dish and can easily substitute for butternut squash in recipes. Give it a try and experience its distinctive flavor.

“Squashing” the Competition

No matter which squash you prefer, they can all be included in a low-carb diet. Just remember to enjoy them in moderation and get creative with delicious side dishes that showcase their flavors!

Pairing Roasted Butternut Squash

Roasted butternut squash is a versatile and keto-friendly side dish that pairs well with various proteins. Here are some of our favorite low-carb combinations:

  • Oven Baked Chicken Drumsticks: These juicy drumsticks come with a homemade butter and herb sauce that perfectly complements the tender chicken and roasted butternut squash.

  • Grilled Steak: Enjoy a succulent steak alongside our delicious roasted butternut squash. The combination of flavors will satisfy your taste buds.

  • Airfryer Pork Chops: Craving a quick and easy meal? Try breaded pork chops cooked in an airfryer and serve them with a simple spinach salad topped with roasted butternut squash, walnuts, avocado, and a drizzle of olive oil. It’s a winning flavorful combination!

No matter what protein you choose, be sure to explore our different keto-friendly recipes to find your favorite pairing with roasted butternut squash.

Making Butternut Squash a Meal

If you’re looking for a simple and healthy meal, but don’t have time to cook a main dish, we’ve got you covered. Here are a few quick and easy ingredients that can transform roasted butternut squash into a satisfying meal:

  • Bacon: Add some chopped raw bacon to the squash before roasting for additional fat and satiety. Alternatively, cook fresh bacon separately and top the roasted butternut squash with it after baking.

  • Eggs: Believe it or not, eggs pair incredibly well with the sweet and cinnamon-y flavor of butternut squash. Prepare the ingredients the night before, then cook them together in the morning for a fresh and healthy breakfast idea. Serve with a few strips of bacon for a well-rounded meal.

  • Cheese and Walnuts: Crumble some goat cheese and walnuts over the roasted butternut squash to add a creamy yet crunchy element to your dish. Consider using a berry-flavored goat cheese for an extra layer of flavor.

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Each ingredient adds a different flavor profile and enhances the overall experience of the meal. You might even discover a new favorite combination that keeps you sticking to your keto diet.

Carb Cycling on Keto

If you’re familiar with carb cycling, you might wonder how it fits into your keto diet. Carb cycling involves consuming a few extra grams of carbs before a strenuous workout or activity. This approach allows you to use carbs for quick-burning energy while still maintaining control over your overall carb intake. Butternut squash can be a great addition to your carb-up regimen due to its sweet flavor and soft texture when cooked. It provides an extra dose of carbs paired with fiber, making it a gluten-free source of energy. Consuming about 1 cup of cooked butternut squash before a workout can offer you the desired benefits. Alternatively, you can make a simple roasted butternut squash soup for a concentrated carb boost before your workout session.

No matter how you choose to enjoy butternut squash, whether on a keto or carb-up day, we’re confident that you’ll love this recipe. Adjust your portion size based on your carb goals and activities for the day.

How to Cut Butternut Squash

Cutting butternut squash can be a bit challenging, but we have some tips to make it easier for you. Here’s a step-by-step guide on how to cut butternut squash:

  1. Prepare the squash: Wash and dry the butternut squash thoroughly. Use a sharp chef’s knife to carefully cut off both ends of the squash. Ensuring that your knife is sharp is crucial for safety and ease of use.

  2. Peel the squash: Use a vegetable peeler or a thin knife designed for peeling fruits to remove the skin.

  3. Slice and cube: Cut the peeled squash into slices and then into 1-inch cubes. This will make it easier to roast or use in your favorite recipes.

  4. No time?: If you’re short on time or prefer convenience, you can always buy pre-cut butternut squash. Many grocery stores offer pre-cut squash, saving you time and effort in the kitchen.

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How to Make Roasted Butternut Squash

Luckily, making roasted butternut squash is a relatively simple process. The hardest part is waiting for it to cook! Here’s what you’ll need:

Keto Butternut Squash Ingredients:

  • Butternut squash: the star of the show!
  • Avocado or coconut oil: choose a neutral-tasting oil that can withstand high temperatures.
  • Brown Sugar Swerve: a sugar-free, low-carb, and gluten-free sweetener that adds a delightful touch. If you prefer, you can substitute it with a paleo-friendly sweetener like coconut sugar.
  • Cinnamon and salt: these ingredients will infuse the squash with a delicious and healthy flavor combination.


  1. Prepare the squash: Cut the butternut squash into 1-inch pieces. Combine the squash with oil, cinnamon, salt, and brown sugar substitute. Mix well until the squash is evenly coated.

  2. Roasting time: Spread the coated squash on a baking pan in a single layer. Roast in the oven for 20 minutes at 425F. Then, flip the squash and continue cooking for an additional 15 minutes.

  3. Enhancements: For extra flavor, you can sprinkle some black pepper or add bacon on top after baking. It will give your roasted butternut squash a delightful sweet and salty twist.

Storing Butternut Squash

This recipe is perfect for meal planning and prep. Simply store any leftover roasted butternut squash in an airtight container in the refrigerator for up to 7 days. It’s a fantastic option for quick and easy meals throughout the week.

More Fall-Inspired Keto Recipes

If you’re craving more delicious and low-carb recipes, you’ve come to the right place. Our blog is filled with high-fat, low-carb recipes that are sure to satisfy your taste buds. Here are a few of our favorite fall-inspired keto-friendly recipes:

  • Low Carb Pecan Pie
  • Creamy Cauliflower Mash & Gravy
  • Low Carb Casserole | Squash, Bacon, and Pimentos!
  • Easy Air Fryer Biscuits

These recipes are just a taste of the many keto-friendly options available on our blog. Explore them all and discover your personal favorites. Who knows, you might find it challenging to choose just one!

The Best Keto Roasted Butternut Squash

Now that you’ve seen how easy it is to make keto-friendly recipes, there’s no excuse not to try this delicious roasted butternut squash. You can pair it with any of your favorite proteins, as it contains only 12 grams of net carbs per cup. For specific carb counts to fit your meal plan, refer to the complete macro profile breakdown below. This super simple butternut squash recipe is one you’ll want to make again and again.

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