Carbs in Yellow Squash - How Enjoy This Low-Carb Veggie on Keto Diet

An In-Depth Look at Carbs in Yellow Squash

Yellow squash is a popular summer veggie that's featured in many gardens, farmers markets, and dinner tables. Its mild flavor and versatility make it a staple ingredient in many recipes. But how many carbs are actually in yellow squash? Let's take a deeper look.

What is Yellow Squash?

Yellow squash is a broad term used to describe varieties of summer squash that have yellow-hued skin. Some of the most common types include yellow crookneck squash, straightneck squash, and pattypan squash. Yellow squash is in the same family as zucchini and other summer squashes.

The flesh inside can range from pale yellow to deep golden. Its flavor is mild, earthy, and slightly sweet. The skin is edible but tends to be tougher, so it's often peeled or sliced off before cooking.

Yellow squash is harvested while still immature, before the rind hardens and the seeds fully develop. It's at its peak season during the summer months.

Nutrition Facts for Yellow Squash

Yellow squash is low in calories and carbs compared to other starchy vegetables. One cup of raw, sliced yellow squash contains:

• Calories: 18
• Carbs: 4 grams
• Fiber: 1 gram
• Sugar: 2 grams
• Protein: 1 gram

It's also packed with beneficial nutrients like vitamin C, vitamin B6, manganese, magnesium, potassium, riboflavin, and more. Yellow squash contains antioxidant compounds called carotenoids that give it the yellow color.

Carb Count in Cooked Yellow Squash

Cooking yellow squash can alter its carbohydrate content slightly. The exact carb count depends on the cooking method.

Boiling or blanching yellow squash in water results in very minimal changes. A cup of boiled yellow squash cubes has about 5 grams of carbohydrates.

Steaming also has little effect on the carbs. Steamed yellow squash has around 4 grams of carbs per cup.

Roasting yellow squash causes it to lose some water content, concentrating the amount of carbs per serving. A cup of roasted yellow squash has approximately 6 grams of carbs.

Grilling brings out the natural sweetness of yellow squash and results in a slight increase in carbs. A cup of grilled yellow squash has 5-6 grams of carbs.

Microwaving can also increase carb concentration after cooking. A cup of microwaved yellow squash has 5 grams of carbs or more.

The other factor that affects carbs is whether or not the skin is removed. Leaving the skin on results in slightly more carbs since the skin is more fibrous.

Does Cooking Method Change Carb Count?

In summary, cooking yellow squash does lead to small changes in the carbohydrate content:

• Raw: 4 grams of carbs per cup
• Boiled: 5 grams of carbs per cup
• Steamed: 4 grams of carbs per cup
• Roasted: 6 grams of carbs per cup
• Grilled: 5-6 grams of carbs per cup
• Microwaved: 5+ grams of carbs per cup

The differences are minor, usually just 1-2 grams either way. The cooking method with the biggest impact is roasting, which concentrates the natural sugars and carbs.

Tips to Reduce Carbs in Cooked Yellow Squash

There are a few easy ways to reduce the carb content when cooking yellow squash:

• Remove the skin before cooking to eliminate the extra fiber.
• Reduce cooking time to avoid concentrating the carbs.
• Avoid roasting and choose gentler cooking methods like steaming.
• Increase water content by boiling instead of sauting.
• Add other non-starchy vegetables like zucchini, spinach, or tomatoes.

Carb Count in Common Yellow Squash Dishes

Wondering how the carbs add up in popular yellow squash recipes? Here are some estimates for common dishes:

• 1 cup stuffed yellow squash: 10 grams
• 1 cup yellow squash casserole: 15 grams
• 1 squash patty: 7 grams
• 1 cup yellow squash lasagna: 13 grams
• 1 cup yellow squash soup: 8 grams

The carb counts are higher due to added ingredients like cheese, flour, rice, or breadcrumbs in these dishes. Enjoy them in moderation as part of a healthy, balanced diet.

Is Yellow Squash Keto-Friendly?

The low starch and high water content of yellow squash make it a keto-friendly choice. Per cup, it contains fewer than 5 grams of net carbs, fitting into a ketogenic eating plan.

It can be enjoyed on a keto diet in a variety of ways:

• Raw in salads or as crudits
• Sauted in olive oil or butter
• Grilled with seasonings as a side dish
• Added to stir-fries and omelets
• Spiralized into low-carb noodles

However, the other ingredients added to recipes with yellow squash could push up the carb content. Be sure to track net carbs when making casseroles, bakes, soups, and the like.

Carb Alternatives to Yellow Squash

If you're limiting carbs, there are several vegetables even lower in carbohydrates than yellow squash. Some great alternatives include:

• Zucchini: 2 grams net carbs per cup
• Eggplant: 5 grams net carbs per cup
• Cucumber: 3 grams net carbs per cup
• Spaghetti squash: 5 grams net carbs per cup
• Asparagus: 3 grams net carbs per cup

These all offer the same versatility of yellow squash in recipes ranging from side dishes to main courses. Try swapping one of these veggies to cut back on carbs.

How to Reduce Carbs When Cooking Yellow Squash

When you want to enjoy yellow squash but limit carbs, there are simple techniques you can use during prep and cooking:

Choose the Right Varieties

Some types of yellow squash are starchier than others. Opt for low-carb varieties like yellow crookneck and straightneck squash, which are more watery.

Skip pattypan and round yellow squash, which tend to be denser and higher in natural sugars that turn into carbs.

Remove Skin and Seeds

Peeling off the tough outer skin eliminates some of the fibrous carbohydrates. Scoop out the seeds in the middle which are starchy.

Slice Thinly

Cutting yellow squash into thin coins or half-moons as opposed to large chunks gives you more surface area for an extra bite of sweetness with fewer carbs.

Cook Until Just Tender

Avoid overcooking yellow squash. It quickly turns from crisp to mushy, concentrating the carbs. Cook briefly until just fork-tender.

Squeeze Out Excess Moisture

After cooking, press yellow squash between paper towels to remove water. This prevents a waterlogged, carb-dense texture.

Season with Fats and Acids

Boost flavor without upping carbs by seasoning yellow squash with lemon juice, vinegar, garlic, and healthy fats like olive oil, avocado oil, or walnut oil.

Simple Low-Carb Yellow Squash Recipes

Here are some delicious ideas for enjoying yellow squash on a low-carb diet:

Garlic Lemon Yellow Squash Noodles

Spiralize yellow squash into noodles, saut in olive oil with minced garlic and lemon zest, then top with parmesan cheese.

Yellow Squash Fritters

Grate raw yellow squash, mix with egg and almond flour, then fry into crispy patties for a keto-friendly side or snack.

Chicken Zoodle Soup

Swap traditional noodles for spiralized yellow squash in chicken soup along with veggies like celery, onion, and spinach.

Yellow Squash Lasagna

Layer roasted yellow squash slices instead of lasagna noodles, making it low-carb but still comforting.

Baked Yellow Squash Chips

Toss thin slices of yellow squash in avocado oil, then bake until crispy for a crunchy snack or salad topper.

Is Yellow Squash Keto? Tips for Enjoying on a Low-Carb Diet

With its mild flavor and low starch content, yellow squash can be part of a keto diet. Here are some tips for keeping it keto-friendly:

Watch Portions

Stick to 1 cup serving sizes or less when eating yellow squash by itself to keep net carbs minimal.

Avoid Breading/Battering

Breading or battering yellow squash in flour will significantly increase the carb count. Skip those coatings and opt for baking, grilling, or pan frying instead.

Pair with Low-Carb Sides

Serve yellow squash alongside other keto veggies like broccoli, cauliflower, Brussels sprouts, or asparagus to make a complete low-carb meal.

Use Clean Keto Recipe Binders

Be mindful of other high-carb ingredients like rice, cornstarch, breadcrumbs, and sugar in squash recipes. Opt for keto recipe binders like almond flour, flaxseed, and eggs instead.

Weigh Your Food

The carb counts listed are based on 1-cup servings. Use a food scale to precisely weigh out portions of yellow squash and other ingredients when cooking.

Creative Ways to Eat More Yellow Squash on Keto

Don't let the keto diet stop you from enjoying yellow squash. There are many clever ways to eat more of this bright summer veggie while sticking to low carbs. Try these tasty ideas:

Yellow Squash Carpaccio

Thinly slice raw yellow squash then drizzle with olive oil, lemon juice, and parmesan for an easy appetizer.

Stuffed Yellow Squash

Scoop out yellow squash halves and stuff with keto-friendly fillings like ground turkey, feta, and sauted spinach.

Low-Carb Squash Casserole

Make this comfort food keto by swapping noodles for spiralized yellow squash and using cauliflower rice.

Yellow Squash Frittata

Add shredded yellow squash to egg-based frittata muffins along with meat, veggies, and cheese for a grab-and-go breakfast.

Zucchini Squash Soup

Whip up an easy, creamy soup using pured yellow squash as the base, adding onions, garlic, herbs, and a touch of heavy cream.

Common Questions about Yellow Squash and Keto

Is yellow squash keto-approved?

Yes, yellow squash is keto-approved and can be included on a ketogenic diet in moderate amounts. One cup contains around 4-5 grams of net carbs, fitting into daily carb limits.

What are the best ways to cook yellow squash on keto?

Good cooking methods for keto include steaming, sauting, roasting, grilling, and adding to omelets or stir-fries. Avoid deep frying in sugary batters. Spiralizing into noodles is also an option.

Can you eat unlimited yellow squash on keto?

No food should be eaten unlimited on keto, even lower carb veggies. Stick to 1-2 cups of yellow squash per day to keep portions in check for weight loss and ketosis.

Is yellow squash better than zucchini for keto?

Zucchini and yellow squash are both great for keto and similar in carb content. The difference is minor, so choose whichever you prefer. Mixing up types of squash adds variety.

Should you peel yellow squash for keto?

Peeling isn't mandatory but can lower the carb count slightly. If the skin is very thin and tender, leave it on. Peel thicker, tougher skins before eating to remove some fiber.

Enjoy the Bright Flavor of Yellow Squash on a Low-Carb Diet

When you're limiting carbs, don't miss out on the fresh, summery taste of yellow squash. With proper preparation methods and reasonable portion sizes, it can be included as part of a healthy ketogenic diet.

Take advantage of its versatility in all kinds of savory dishes. Experiment with spiralizing, stuffing, sauting, grilling, and baking yellow squash in creative ways to enjoy its benefits and bright flavor, while still keeping carbs low and reaching your keto goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.