Is Butternut Squash Keto? Low Carb Alternatives

Is Butternut Squash Keto?

The keto diet has exploded in popularity over the last few years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis. When followed correctly, keto has been shown to aid weight loss, improve focus and mental clarity, stabilize blood sugar levels, and more.

However, the keto diet also drastically reduces carbohydrate intake. This means many common foods are off the table, especially starchy foods like bread, pasta, rice, beans, and potatoes.

But what about butternut squash? Can you eat butternut squash on the keto diet?

Butternut Squash Nutrition Facts

First, lets take a look at the nutrition facts of butternut squash.

One cup of cubed, baked butternut squash contains:

• 82 calories
• 4 grams protein
• Less than 1 gram fat
• 21 grams carbs
• 4 grams fiber
• 12 grams sugar

As you can see, over three-quarters of the calories in butternut squash come from carbs. And although it provides a decent hit of fiber, the total carb count is quite high.

Is Butternut Squash Low Carb?

To stay in ketosis on the standard keto diet, carb intake should be restricted to just 510% of total calories.

If your daily calorie intake is 2,000 calories, youd need to keep carbs under 2550 grams per day.

Since one cup of butternut squash contains 21 grams of digestible carbs, it would use up over half of your daily carb allowance all by itself.

Clearly, typical servings of butternut squash are too high in carbs to fit a standard ketogenic diet.

Can You Have Butternut Squash on Keto?

While enjoying average-sized portions of squash would kick you out of ketosis, small amounts may be possible.

Some people follow a cyclical version of keto that involves carb refeeds 12 times per week. Eating a bit of squash during a refeed day could work.

Theres also a targeted keto plan for athletes that allows adding extra carbs around workouts. Again, some squash alongside a pre/post workout meal may be an option.

However, on a standard ketogenic diet, butternut squash should be avoided completely or limited to just a few cubes.

Butternut Squash Alternatives on Keto

Luckily, there are plenty of delicious low carb squash alternatives you can enjoy on keto.

Some great options include:

Spaghetti Squash

Spaghetti squash is one of the lowest carb squash varieties. One cup contains:

• 42 calories
• 2 grams protein
• Less than 1 gram fat
• 10 grams carbs
• 2 grams fiber
• 4 grams sugar

Its stringy flesh and mild flavor make a tasty, lower-carb substitute for spaghetti noodles or rice.

Acorn Squash

Acorn squash provides:

• 83 calories
• 1 gram protein
• Less than 1 gram fat
• 21 grams carbs
• 3 grams fiber
• 5 grams sugar

While slightly higher in carbs than spaghetti squash, acorn squash can still fit into some keto eating plans, especially if portion sizes are watched.

Pumpkin

Pumpkin is awinter squash with impressive nutrition stats:

• 49 calories
• 2 grams protein
• Less than 1 gram fat
• 12 grams carbs
• 3 grams fiber
• 5 grams sugar

Thanks to its low glycemic index, pumpkin has almost no impact on blood sugar levels. This makes it easier to fit into a keto diet.

Zucchini

Rich in antioxidants, zucchini is a popular low-carb swap for higher carb squashes. It provides:

• 18 calories
• 1 gram protein
• Less than 1 gram fat
• 4 grams carbs
• 1 gram fiber
• 3 grams sugar

With its very low carb and calorie counts, zucchini is likely one of the best substitutes for butternut squash on keto.

Chayote Squash

An exotic relative of zucchini, chayote squash contains:

• 38 calories
• 1 gram protein
• Less than 1 gram fat
• 9 grams carbs
• 3 grams fiber
• 2 grams sugar

Its firm texture stands up especially well to cooking methods like roasting, sauting, and baking.

Other Keto-Friendly Replacements for Butternut Squash

While squash often acts as the star of a meal, butternut squash is also frequently used as:

• A thickener for soups, stews, etc.
• Asubstitute for potatoes
• A replacement for other starchy ingredients like rice

Luckily, the keto diet offers plenty of great stand-ins here as well.

Cauliflower

Cauliflower is likely the most popular keto replacement for high carb foods like rice, potatoes, and flour.

Its mild flavor allows it to be a blank slate for seasonings and sauces. Meanwhile, its low starch content and high fiber levels support digestive and blood sugar health.

Coconut Flour

Coconut flour is an extremely low carb flour made from dried, defatted coconut meat. With around 6 grams of digestible carbs and 5 grams of fiber per two-tablespoon serving, it makes a nice substitute for regular wheat or grain flours.

Thanks to its high fiber content, coconut flour is especially great for thickening smoothies, sauces, stews, etc.

Chia Seeds & Flaxmeal

When exposed to liquid, chia seeds and flaxmeal form a gel-like substance. This makes them useful as binders in keto-friendly baked goods and thickening agents for drinks, puddings, etc.

With nearly zero net carbs and plenty of protein and healthy fats, they also boost nutrition compared to starchy thickeners like corn starch or flour.

Cheese & Cream

Dairy products like cream cheese, heavy cream, and sour creamadd richness and body to foods without the carbs found in butternut squash. Making a cheese sauce, mixing in cream cheese, or finishing dishes with sour cream are easy ways to replicate the velvety texture of squash.

Keto-Friendly Butternut Squash Recipes

While typical servings of butternut squash are too high-carb for keto diets, there are still ways to enjoy bits of it. Give these delicious low-carb butternut squash recipes a try:

Keto Butternut Squash Soup

Thick, creamy soups are a great way to use small amounts of butternut squash to stretch it further.Pair this easy soup with a salad or low-carb crackers for a comforting fall or winter meal.

Keto Stuffed Mini Pumpkins

Pumpkin works perfectly to create a vessel for tasty keto ingredients like sausage, mushrooms, and cheese. Top them with seeds for extra crunch too.

Keto Butternut Lasagna Rolls

Thin strips of squash stand in for lasagna noodles in this cheesy casserole, whilestill keeping carbs reasonable.

Keto Butternut Squash Fritters

Grating squash into a batter is an easy way to stretch a small amount into more portions. These fritters make an awesome topping for salads or side dish to share.

Finding Your Carb Threshold for Ketosis

When it comes to slightly higher carb vegetables and fruits, the amount that you can eat while staying in ketosis varies.

Some people can enjoy small servings of butternut squash, carrots, tomatoes, berries, and other foods over 5 grams of carbs and maintain ketosis just fine. Others quickly get knocked out.

Pay attention to your body, test ketones regularly, and slowly experiment to find the amount of carbs you can healthily tolerate while meeting your goals.

And remember, low carb doesnt necessarily mean no carb - variety and vegetables are still important!

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.