I know you’re here wondering if butternut squash can even fit into your keto macros. Let me tell you, it’s not exactly a low-carb superstar. Sure, it’s lower in carbs than sweet potatoes or pasta. And its high water content keeps the calories fairly low. But a cup of cubed uncooked butternut squash still packs around 14-16 grams of carbohydrates. If you have a large portion of butternut squash, it won’t leave you much wiggle room for the rest of the day.
Keto butternut squash casserole is mainly based on butternut squash, hence the name, obviously. But how do we make this recipe really keto-friendly and keep that delicious, nutritious squash while reducing the carbs? By adding summer squash, like zucchini or spaghetti squash, which are much lower in carbs, under 4g of carbs per cup! You get the best of both worlds. It’s great for the keto diet, and you still get that buttery, sweet butternut flavor.
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Why You’ll Love This Recipe
Close your eyes. Can you smell the caramelized roasted butternut squash and onions? Now imagine crunchy pecans adding a nutty burst of flavor. It’s sweet, savory, and totally keto-friendly. I think you are really going to enjoy this!
This keto butternut squash casserole recipe is about to become your new favorite tasty side dish. It’s better than other recipes because of its sweet and savory combo. Using half butternut and half zucchini means you can indulge without the guilt.
Keto Butternut Squash Casserole Recipe
Ingredients
- 2 cups cubed butternut squash small bite size cubes
- 2 cups cubed zucchini or spaghetti squash same size as the utternut squash
- 1 medium onion sliced
- ½ cup chopped pecans
- 1/4 cup pumpkin seeds or pepitas optional
- 2 tablespoons olive oil
- 1 tablespoon Lakanto or sugar free maple syrup
- 1 cup chopped kale why not add extra vitamins?
- ½ cup shredded cheddar cheese
- ¼ cup grated Parmesan cheese because Parmesan is life!
- 2 tablespoons melted butter
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C). Now, let's prep our summer squash veggies and butternut squash!
- With a sharp knife, cube zucchini or spachetti squash and your butternut squash into small bit size cubes.
- In a large bowl, toss all the veggies you just chopped up and sliced onion with olive oil and sugarfree or Lakanto maple syrup. This will coat all the pieces well.
- Spread the mixture you just made on the baking sheet. Roast everything for 20 minutes.
- Add pecans to the baking sheet with the squashes and onions. Roast for the last 5 minutes. Keep an eye on them; pecans burn easily! I've burned many pecans while making this (sad face, 'cause I hate wasting food)!
- Sautee the kale or spinach very lightly with a few drops of water just to allow it to wilt.
- In a large bowl, combine the roasted vegetables (or cooked spaghetti squash), wilted kale, cheddar cheese, and parmesan cheese. Transfer the squash mixture to a greased baking dish. Give it a good mix!
- Drizzle the melted butter evenly over the top of the casserole. Bake for 20-25 minutes. You want it golden and bubbly. You will know it's ready when it is golden brown.
- Towards the end of the baking, about 5 minutes before taking it out, sprinkle the pumpkin seeds on top.
- Let the casserole cool slightly before serving. Enjoy your keto butternut squash casserole recipe! It's great for any time of the day or year.
Notes
Nutrition
Health Benefits of Butternut Squash and Zucchini
Butternut squash and zucchini have so many beneficial vitamins. They are the vegetables to include in a well-balanced diet. They are great for overall well-being. And who doesn’t want more of that?
Butternut Squash Boost: This winter squash is packed with Vitamin A and Beta carotene. Vitamin A is vital for your immune system. It helps your body fight off infections. It helps you feel better, faster. Beta carotene supports your eye health. It protects your vision and keeps your eyes healthy for years to come. It can also help with night vision, bonus!
Zucchini Goodness: Zucchini offers vitamins like selenium, folic acid, vitamin B-12, vitamin D, and chlorophyll. Selenium acts as an antioxidant. It helps protect your cells from damage from free radicals. Free radicals are unstable molecules that can damage cells in your body. They are a normal byproduct of metabolism, but their numbers can increase due to external factors like pollution, smoking, and a poor diet.
Folic acid is crucial for cell growth and development. It’s especially important for women. B-12 supports nerve function. It keeps your nervous system running smoothly. Vitamin D is essential for bone health. It helps your body absorb calcium and keeps your bones strong. Chlorophyll has antioxidant and anti-inflammatory properties. It might even help detoxify your body.
All these nutrients are essential for energy production and overall well-being. This summer squash has a high water content and helps keep you hydrated, which is another added bonus.
Health Benefits of Pecans and Pumpkin Seeds
Pecans are more than just a tasty addition to our keto butternut squash casserole. They’re packed with healthy fats, fiber, and essential minerals like manganese and copper. These nuts are also rich in antioxidants, which can help protect your cells from damage. Pecans may even support heart health by lowering cholesterol levels.
Pumpkin seeds, though small, are very nutritious too and are fantastic good fats for the keto diet. They’re an excellent source of magnesium, zinc, and omega-3 fatty acids.
These seeds can contribute to better sleep quality and an improved immune system and may help reduce inflammation in the body. They’re also a great plant-based source of protein for those following a keto diet.
Great Way to Store Leftovers
Store leftovers in an airtight container or a Pyrex dish with a lid like this one, in the refrigerator for up to 3-4 days. Reheat in the oven or microwave until warmed through. You can even add a little bit of extra cheese on top when you reheat!
This keto butternut squash casserole is the perfect side dish for your holiday season and family gatherings. It’s a great way to enjoy the flavors of fall while sticking to your keto goals. And it’s always a crowd-pleaser!
2 Responses
Easy meal and perfect for getting vegetables in.
Thank you Ebru. 😊