Keto Candied Butternut Squash

Keto Butternut Squash Recipes

Butternut squash is a popular ingredient in many keto recipes. Despite being a vegetable, it can be incorporated into a low-carb diet without compromising ketosis. It is packed with vitamins and fiber, making it a nutritious choice for those following a keto lifestyle. In this article, we will share some delicious keto butternut squash recipes that you can easily prepare at home.

Recipe 1: Keto Candied Butternut Squash

Ingredients:

• 1 medium butternut squash
• 2 tbsp butter
• 2 tbsp Erythritol (or your preferred keto-friendly sweetener)
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp salt

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Cut the butternut squash into cubes or slices, removing the outer skin.
3. In a saucepan, melt the butter over medium heat.
4. Add the Erythritol, cinnamon, nutmeg, and salt to the melted butter.
5. Stir until well combined and the sweetener has dissolved.
6. Place the butternut squash in a baking dish and pour the butter mixture over it.
7. Toss the squash to coat it evenly.
8. Bake for 25-30 minutes or until the squash is tender and caramelized.

Recipe 2: Cheesy Bacon Butternut Squash

Ingredients:

• 1 medium butternut squash
• 4 slices bacon, cooked and crumbled
• 1 cup shredded cheddar cheese
• 1/2 tsp garlic powder
• 1/2 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the butternut squash in half lengthwise and remove the seeds.
3. Place the halves on a baking sheet, cut side up.
4. In a small bowl, mix together the bacon, cheddar cheese, garlic powder, dried thyme, salt, and pepper.
5. Scoop the mixture into the cavities of the squash halves.
6. Bake for 40-45 minutes or until the squash is tender and the cheese is melted and golden.

How to Prepare Keto Butternut Squash

Preparing keto butternut squash is quite simple. Start by selecting a medium-sized squash that feels firm and heavy for its size. Wash it thoroughly and cut off both ends with a sharp knife. Then, peel off the tough outer skin using a vegetable peeler or a knife. Cut the squash in half lengthwise and remove the seeds using a spoon. From there, you can either roast, steam, or sauté the butternut squash to use in various recipes.

Preparation Time

The preparation time for keto butternut squash recipes varies depending on the specific dish you choose to make. For roasted butternut squash, it takes approximately 40-45 minutes. Sautéed or steamed butternut squash usually takes around 10-15 minutes. Candied butternut squash might take slightly longer, around 25-30 minutes. Keep in mind that these times are estimates and can vary based on your cooking equipment and personal preferences.

Servings

The number of servings also depends on the recipe and portion sizes. However, as a general guideline, a medium-sized butternut squash can typically yield four to six servings. It’s always a good idea to adjust the quantities based on your specific needs or if you are cooking for a larger group.

Nutrition Facts

The nutritional content of keto butternut squash can be beneficial for those following a low-carb lifestyle. A single cup of cooked butternut squash contains approximately:

• Calories: 82
• Carbohydrates: 22 grams
• Fiber: 7 grams
• Net Carbs: 15 grams
• Fat: 0.2 grams
• Protein: 2 grams
• Vitamin A: 457% of the Daily Value (DV)
• Vitamin C: 43% DV
• Potassium: 14% DV

Tips

Here are some tips to make your keto butternut squash recipes even more delicious:

• Use a mandolin or a food processor with a slicing attachment to achieve uniformly sliced butternut squash.
• Experiment with different spices and herbs to add flavor to your dishes. Thyme, rosemary, and paprika work well with butternut squash.
• Try adding roasted garlic or grated Parmesan cheese for extra richness.
• Don’t overcook the squash to maintain its flavor and texture.
• Feel free to modify the recipes to suit your dietary preferences or restrictions. For example, you can substitute butter with olive oil or replace regular bacon with turkey bacon.

FAQs

Q: Can I eat butternut squash on a keto diet?
A: Yes, butternut squash can be enjoyed on a keto diet when consumed in moderation. It contains a higher amount of carbohydrates compared to other low-carb vegetables, so it’s essential to incorporate it into your meal plan mindfully. Keep track of your daily carb intake to maintain ketosis.

Q: Are the recipes suitable for vegetarians?
A: Some of the recipes mentioned, such as roasted and sautéed butternut squash, can be made vegetarian-friendly by omitting ingredients like bacon or using alternative substitutes.

Q: Can I prepare butternut squash in advance?
A: Yes, you can prepare butternut squash in advance by peeling, cubing, or slicing it ahead of time. Store it in an airtight container in the refrigerator for up to five days. This way, you can save time when cooking and easily incorporate it into your favorite keto recipes.

Whether you’re a fan of roasting, sautéing, or enjoying butternut squash as a healthier alternative to traditional carb-heavy dishes, these keto butternut squash recipes are sure to satisfy your taste buds. Give them a try and discover the versatility and deliciousness of this nutrient-rich vegetable.