Are you looking for deliciously low-carb ways to enjoy butternut squash? Look no further! With its rich, velvety texture and sweet, nutty flavor, butternut squash is a perfect ingredient for keto dieters. And with these 20 creamy keto butternut squash recipes, you’ll be spoiled for choice.
From comforting casseroles to savory soups, and from sweet treats to satisfying main courses, we’ve got a recipe for every occasion. And the best part? Each one of these mouthwatering dishes is low in carbs and high in flavor – perfect for those following a ketogenic diet.
So what are you waiting for? Dive into our collection of creamy keto butternut squash recipes and start cooking up some delicious, low-carb meals today!
Roasted Garlic Parmesan Keto Butternut Squash
Elevate your fall cooking with this creamy, flavorful side dish that’s perfect for the keto diet. Roasting brings out the natural sweetness of butternut squash, while roasted garlic and parmesan cheese add a rich, savory depth.
Ingredients:
– 1 large butternut squash (about 2 lbs), peeled, seeded, and cubed
– 3 cloves of garlic, separated into individual cloves
– 2 tablespoons of olive oil
– Salt and pepper to taste
– 1/4 cup grated parmesan cheese
– 1 tablespoon chopped fresh parsley
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss squash cubes with olive oil, salt, and pepper on a baking sheet.
3. Roast for 30 minutes, or until tender.
4. Meanwhile, wrap garlic cloves in foil and roast for 20-25 minutes, or until soft and mashed-like.
5. In a bowl, combine roasted squash, roasted garlic, parmesan cheese, and parsley.
6. Serve warm.
Cooking Time: Approximately 55-60 minutes
Creamy Keto Butternut Squash Soup with Bacon
A rich and creamy soup that combines the natural sweetness of butternut squash with the smoky flavor of bacon, perfect for a keto diet.
Ingredients:
– 1 large butternut squash (about 2 lbs), peeled and cubed
– 6 slices of cooked bacon, crumbled
– 2 tablespoons of unsalted butter
– 1 small onion, finely chopped
– 3 cloves of garlic, minced
– 1 teaspoon of ground nutmeg
– 1/2 teaspoon of salt
– 1/4 teaspoon of black pepper
– 1 cup of heavy cream
– 1/2 cup of chicken broth
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss squash cubes with butter, nutmeg, salt, and pepper on a baking sheet.
3. Roast for 30 minutes or until tender.
4. In a large pot, cook crumbled bacon over medium heat until crispy.
5. Add chopped onion and minced garlic; cook until softened.
6. Add roasted squash to the pot along with chicken broth and heavy cream.
7. Simmer for 10-15 minutes or until heated through.
8. Serve hot and enjoy!
Cooking Time: 45-50 minutes
Keto Butternut Squash Mac and Cheese
This creamy, comforting dish is a game-changer for keto dieters who miss the comfort of mac and cheese. By substituting traditional pasta with roasted butternut squash, we’ve created a low-carb, high-fat masterpiece that’s sure to become a new favorite.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons coconut oil
– 1/2 cup grated cheddar cheese (sharp or extra-sharp work best)
– 1/4 cup heavy cream
– 1/4 cup unsalted butter, melted
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the butternut squash by cutting it in half lengthwise, scooping out seeds, and placing it on a baking sheet lined with parchment paper. Drizzle with coconut oil and roast for about 45 minutes, or until tender.
3. In a large saucepan, combine melted butter, heavy cream, and grated cheddar cheese. Stir over medium heat until smooth and creamy.
4. Once the squash is cooked, let it cool slightly before mashing in a blender or food processor with a fork to create a creamy texture.
5. Combine the mashed squash with the cheese sauce and season with salt and pepper to taste.
6. Serve hot, garnished with fresh thyme leaves if desired.
Cooking Time: About 1 hour (including roasting time)
Spicy Keto Butternut Squash Curry
This recipe combines the comforting warmth of butternut squash with the bold flavors of a spicy curry, all while staying within keto guidelines. Perfect for a chilly fall evening or a quick weeknight dinner.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 2 tbsp coconut oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp cayenne pepper
– 1 can (14 oz) full-fat coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise, scoop out seeds, and place on a baking sheet lined with parchment paper.
3. Roast the squash for 45 minutes, or until tender.
4. In a large skillet, heat coconut oil over medium-high heat. Add onion and cook until translucent, about 5 minutes.
5. Add garlic, cumin, smoked paprika, and cayenne pepper to the skillet. Cook for 1 minute.
6. Stir in roasted butternut squash, coconut milk, salt, and pepper. Simmer for 10-15 minutes or until heated through.
7. Taste and adjust seasoning as needed.
8. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 60-75 minutes
Keto Butternut Squash Gnocchi with Sage Butter
These pillowy gnocchi are a game-changer for keto dieters, packed with the comforting warmth of butternut squash and sage butter. Perfect as a main course or side dish.
Ingredients:
– 2 large butternut squashes (about 1 lb)
– 1 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1/4 teaspoon salt
– 1 egg
– 2 tablespoons unsalted butter, melted
– 2 tablespoons chopped fresh sage
– 1/2 cup heavy cream
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut butternut squashes in half and roast for 45 minutes, or until tender.
3. Scoop out flesh and mash with a fork. Mix with almond flour, Parmesan cheese, salt, and egg.
4. Roll dough into small balls, about 1 inch in diameter.
5. Boil gnocchi for 2-3 minutes, or until they float to the surface.
6. In a skillet, melt butter over medium heat. Add sage and cook for 1 minute.
7. Toss cooked gnocchi with sage butter and heavy cream. Serve hot.
Cooking Time: 45 minutes
Cheesy Keto Butternut Squash Casserole
This creamy, cheesy casserole is a game-changer for keto dieters who crave the comfort of traditional squash dishes. With only 7g of net carbs per serving, this recipe satisfies your cravings without sacrificing flavor or texture.
Ingredients:
– 1 medium butternut squash (about 2 lbs), peeled and cubed
– 2 tablespoons butter
– 1/4 cup grated cheddar cheese (sharp or extra-sharp work best)
– 1/4 cup heavy cream
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 teaspoon garlic powder
– 1/2 cup chopped fresh parsley
Instructions:
1. Preheat oven to 375°F (190°C).
2. Toss squash cubes with butter, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
3. In a separate bowl, combine cheddar cheese, heavy cream, garlic powder, and parsley. Stir until smooth.
4. In a 9×13-inch dish, create a layer of roasted squash followed by a layer of cheese mixture. Repeat for two layers, finishing with the cheese on top.
5. Bake for an additional 15-20 minutes or until golden brown.
Cooking Time: 45-60 minutes
Keto Butternut Squash Risotto with Mushrooms
Keto Butternut Squash Risotto with Mushrooms Recipe
Transform the flavors of Italy into a keto-friendly dish with this creamy and comforting risotto recipe, featuring roasted butternut squash and sautéed mushrooms.
Ingredients:
– 1 medium-sized butternut squash (about 2 lbs), peeled and cubed
– 2 tablespoons avocado oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 cloves garlic, minced
– 1 cup chicken broth, warmed
– 1/4 cup grated Parmesan cheese (make sure it’s a keto-friendly brand)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat the oven to 400°F (200°C). Toss the squash cubes with 1 tablespoon of avocado oil and roast for about 30-40 minutes, or until tender.
2. In a large skillet, heat the remaining 1 tablespoon of avocado oil over medium-high. Add the chopped onion and cook until translucent.
3. Add the sliced mushrooms to the skillet and cook until they release their moisture and start to brown (about 5-7 minutes).
4. Add the garlic, roasted squash, chicken broth, and Parmesan cheese to the skillet. Stir well to combine.
5. Bring the mixture to a simmer and cook for about 10-15 minutes or until the liquid has been absorbed and the risotto has reached your desired consistency.
Cooking Time: 45-50 minutes
Baked Keto Butternut Squash Fries
Transform the humble butternut squash into crispy, flavorful fries that fit perfectly into your keto diet. With this simple recipe, you’ll be enjoying a delicious and nutritious snack in no time.
Ingredients:
– 1 large butternut squash
– 2 tablespoons olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon garlic powder
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash into fry shapes, about 1/2 inch thick.
3. In a bowl, mix together olive oil, salt, black pepper, and garlic powder.
4. Add the squash fries to the bowl and toss until they’re evenly coated with the mixture.
5. Line a baking sheet with parchment paper and arrange the squash fries in a single layer.
6. Bake for 20-25 minutes or until crispy, flipping halfway through.
Cooking Time: 20-25 minutes
Keto Butternut Squash Pancakes with Cinnamon
Start your day off right with these deliciously moist and flavorful keto pancakes, infused with the warmth of cinnamon and the natural sweetness of butternut squash.
Ingredients:
– 2 cups almond flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 cup cooked and mashed butternut squash
– 3 large eggs
– 1/4 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon baking powder
– 1 tablespoon melted coconut oil
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, combine almond flour, granulated sweetener, mashed butternut squash, eggs, salt, cinnamon, and baking powder. Mix well to combine.
3. Add the melted coconut oil and mix until smooth.
4. Drop batter by 1/4 cupfuls onto the preheated skillet or griddle.
5. Cook for 2-3 minutes on each side, or until golden brown and cooked through.
Cooking Time: 6-8 minutes per batch (depending on size)
Keto Butternut Squash Lasagna Rolls
Keto Butternut Squash Lasagna Rolls Recipe
Get ready to elevate your keto game with this creative and delicious twist on traditional lasagna rolls!
Ingredients:
– 1 large butternut squash, cooked and mashed
– 8 oz cream cheese, softened
– 1/2 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 1 egg, beaten
– 1 tsp salt
– 1/4 tsp black pepper
– 12 lasagna noodles (look for low-carb options)
– 1 cup shredded mozzarella cheese
Instructions:
1. Preheat oven to 375°F.
2. In a bowl, combine mashed squash, cream cheese, Parmesan cheese, parsley, egg, salt, and pepper. Mix well.
3. Cook lasagna noodles according to package instructions. Drain and set aside.
4. Spread a thin layer of the squash mixture onto each noodle, leaving a 1-inch border at one end.
5. Roll up each noodle tightly and place seam-side down in a baking dish. Repeat with remaining noodles.
6. Top rolled noodles with shredded mozzarella cheese.
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Keto Butternut Squash and Sausage Skillet
This recipe combines the comforting flavors of sausage and roasted butternut squash with a hint of savory spices, all in one easy skillet.
Ingredients:
– 1 medium butternut squash (about 2 lbs), peeled, seeded, and cubed
– 4 Italian sausage links, casings removed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon dried sage
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, cook sausage over medium-high heat, breaking apart with a spoon, until browned, about 5 minutes.
3. Add olive oil, onion, and garlic; cook until onion is translucent, about 3-4 minutes.
4. Add cubed butternut squash to the skillet; season with sage, salt, and pepper. Cook for an additional 5 minutes.
5. Transfer the skillet to the preheated oven; roast for 20-25 minutes or until squash is tender.
6. Remove from the oven and sprinkle with Parmesan cheese (if using).
7. Serve hot and enjoy!
Cooking Time: 30-35 minutes
Keto Butternut Squash Bread with Almond Flour
A deliciously moist and flavorful bread that’s perfect for a keto diet, this recipe uses butternut squash puree to add natural sweetness and almond flour for a nutty flavor.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 3 large eggs
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 cup unsalted butter, melted
– 1 1/2 cups almond flour
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1 tablespoon chopped fresh sage leaves (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Roast the butternut squash in a preheated oven for about 45 minutes, or until soft.
3. Scoop out the flesh and puree in a blender with eggs, sweetener, and melted butter.
4. In a separate bowl, whisk together almond flour, baking powder, and salt.
5. Add the dry ingredients to the squash mixture and mix until combined.
6. Pour into a greased 9×5-inch loaf pan and smooth top.
7. Bake for 35-40 minutes or until a toothpick inserted comes out clean.
Cooking Time: 35-40 minutes
Keto Butternut Squash and Spinach Stuffed Chicken
This recipe combines the natural sweetness of butternut squash with the earthy flavor of spinach, all wrapped up in a juicy chicken breast. Perfect for a low-carb dinner that’s both healthy and delicious!
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 medium butternut squash (about 2 cups cooked)
– 1/2 cup fresh spinach leaves
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup grated Parmesan cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the butternut squash in half lengthwise and roast for about 45 minutes, or until tender.
3. In a bowl, mix together cooked squash, spinach, garlic, salt, and pepper.
4. Lay chicken breasts flat and make a horizontal incision to create a pocket. Stuff each breast with the squash mixture.
5. Drizzle olive oil over the stuffed chicken and season with salt and pepper.
6. Bake for 25-30 minutes or until cooked through.
7. Optional: Sprinkle Parmesan cheese on top of chicken before serving.
Cooking Time: 60-70 minutes
Keto Butternut Squash Pizza Crust
A game-changing twist on traditional pizza crust, this recipe uses roasted butternut squash to create a deliciously low-carb and keto-friendly base for your favorite toppings.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 1/4 cup almond flour
– 1/4 cup coconut flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1 tablespoon olive oil
– 1 egg
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the butternut squash for 45-50 minutes, or until soft and easily mashed.
3. Let the squash cool, then scoop out the flesh and blend with almond flour, coconut flour, salt, and baking powder in a food processor until smooth.
4. Add olive oil and egg; process until well combined.
5. Roll out the dough to desired thickness (about 1/4 inch) and shape into a circle or rectangle.
6. Cook for an additional 15-20 minutes, or until lightly browned.
Cooking Time: Total cooking time: approximately 65-70 minutes
Keto Butternut Squash and Coconut Milk Pudding
This creamy pudding is a perfect fall treat that combines the natural sweetness of butternut squash with the richness of coconut milk. This keto-friendly dessert is low in carbs and high in flavor, making it an ideal option for those following a ketogenic diet.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 cup coconut milk
– 2 large eggs
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half and roast for 45 minutes, or until tender.
3. Scoop out the flesh and blend with granulated sweetener, coconut milk, eggs, vanilla extract, and salt until smooth.
4. Pour the mixture into individual serving cups or a large baking dish.
5. Refrigerate for at least 2 hours or overnight to allow the pudding to set.
6. Serve chilled and enjoy!
Cooking Time: 45 minutes (roasting squash) + refrigeration time
Keto Butternut Squash and Cauliflower Mash
This recipe combines the natural sweetness of roasted butternut squash with the creaminess of cauliflower, all while staying within keto guidelines. The result is a deliciously comforting side dish that’s perfect for special occasions or everyday meals.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 1 head of cauliflower
– 2 tablespoons butter
– 1/4 cup heavy cream
– Salt and pepper to taste
– Optional: garlic powder, nutmeg, or paprika for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise and scoop out seeds.
3. Place squash on a baking sheet, cut side up, and roast for 45 minutes or until tender.
4. Meanwhile, steam cauliflower florets until tender.
5. In a blender or food processor, combine roasted squash, steamed cauliflower, butter, and heavy cream. Blend until smooth.
6. Season with salt, pepper, and any desired spices.
7. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45 minutes (including prep time)
Keto Butternut Squash and Bacon Hash
A flavorful and nutritious side dish that combines the sweetness of roasted butternut squash with the smokiness of crispy bacon, all on a bed of cauliflower mash.
Ingredients:
– 1 large butternut squash (about 2 lbs), peeled and cubed
– 6 slices of bacon, diced
– 1 head of cauliflower, broken into florets
– 2 tablespoons of olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or chives for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the squash cubes with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. Meanwhile, cook the bacon in a skillet over medium heat until crispy. Remove from heat and set aside.
4. In the same skillet, add the remaining 1 tablespoon of olive oil and sauté the cauliflower florets until tender.
5. Mash the cooked cauliflower with salt and pepper to taste.
6. Combine the roasted squash, crispy bacon, and mashed cauliflower in a serving dish.
Cooking Time: Approximately 40-45 minutes
Keto Butternut Squash and Goat Cheese Tart
This sweet and savory tart combines the natural sweetness of butternut squash with the tanginess of goat cheese, all wrapped up in a flaky almond crust. A perfect low-carb treat for your next dinner party.
Ingredients:
– 1 (1-lb) butternut squash, peeled and cubed
– 2 tbsp olive oil
– 1/4 cup almond flour
– 1/4 cup melted coconut oil
– 2 cloves garlic, minced
– 1/2 cup goat cheese, crumbled
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F.
2. Roast the squash cubes with olive oil, salt, and pepper for 20-25 minutes or until tender.
3. In a large bowl, mix almond flour, melted coconut oil, garlic, and roasted squash.
4. Press mixture into a 9-inch tart pan with a removable bottom.
5. Top with crumbled goat cheese and bake for an additional 15-20 minutes or until crust is golden brown.
6. Garnish with thyme leaves if desired.
Cooking Time: 40-50 minutes
Keto Butternut Squash and Chorizo Stuffed Peppers
Keto Butternut Squash and Chorizo Stuffed Peppers Recipe
Rich flavors and textures come together in this keto-friendly twist on stuffed peppers, featuring roasted butternut squash and spicy chorizo. Perfect for a comforting low-carb meal.
Ingredients:
– 4 large bell peppers
– 1 medium butternut squash (about 2 lbs)
– 1 lb chorizo sausage, casings removed
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: chopped fresh cilantro or scallions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the butternut squash in a large bowl with 1 tablespoon of olive oil, salt, and pepper for about 45 minutes, or until tender.
3. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
4. Stuff each pepper with roasted butternut squash, chorizo sausage, and any additional seasonings you like.
5. Drizzle the remaining olive oil over the peppers and bake for 25-30 minutes, or until the peppers are tender.
Cooking Time: About 1 hour and 15 minutes total. Enjoy!
Keto Butternut Squash and Pecan Muffins
These moist and flavorful muffins are a perfect blend of fall flavors, with the natural sweetness of butternut squash and the crunch of pecans. Perfect for a keto breakfast or snack.
Ingredients:
– 2 cups almond flour
– 1/2 cup granulated sweetener (such as Swerve or Erythritol)
– 1/4 cup melted butter
– 2 large eggs
– 1/2 cup cooked and mashed butternut squash
– 1/2 cup chopped pecans
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (175°C). Line a muffin tin with paper liners.
2. In a large bowl, combine almond flour, granulated sweetener, and baking powder.
3. In a separate bowl, whisk together melted butter, eggs, mashed butternut squash, chopped pecans, salt, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
Cooking Time: 20-22 minutes
Summary
Get ready to indulge in the creamy, comforting flavors of butternut squash with these deliciously low-carb keto recipes. From savory dishes like Roasted Garlic Parmesan Keto Butternut Squash and Creamy Keto Butternut Squash Soup with Bacon, to sweet treats like Keto Butternut Squash Pancakes with Cinnamon, there’s something for everyone. Also featured are creative twists on classic comfort foods, such as Keto Butternut Squash Mac and Cheese and Keto Butternut Squash Lasagna Rolls. Whether you’re a seasoned keto enthusiast or just starting out, these 20 recipes will satisfy your cravings while keeping you within your carb limit.
