Are you on a keto diet and craving some butternut squash? Look no further! We’ve got two mouthwatering keto butternut squash recipes that will satisfy your cravings without kicking you out of ketosis.
Recipe 1: Keto Butternut Squash Soup
Ingredients:
- 1 small butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups chicken broth
- 1 cup heavy cream
- 2 tablespoons butter
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- Salt and pepper to taste
Instructions:
- Melt the butter in a large pot over medium heat.
- Add the onion and garlic and sauté until onion is translucent.
- Add the butternut squash, chicken broth, cinnamon, nutmeg, salt, and pepper.
- Bring to a boil, then reduce heat and let simmer for 20-25 minutes or until squash is tender.
- Using an immersion blender, puree the soup until smooth.
- Stir in the heavy cream and heat through. Adjust salt and pepper to taste.
Nutritional Information:
- Serving Size: 1 cup
- Calories: 200
- Net Carbs: 7g
- Protein: 4g
- Fat: 18g
Cooking Time:
30 minutes
Equipment:
- Large pot
- Immersion blender
Serving Suggestions:
Serve hot with a sprinkle of chopped parsley or a dollop of sour cream.
Variations:
Add a pinch of cayenne pepper for a spicy kick, or substitute coconut milk for heavy cream for a dairy-free option.
Substitutions:
For a lower calorie option, substitute chicken broth with vegetable broth and heavy cream with unsweetened almond milk.
Storage:
Store leftovers in an airtight container in the fridge for up to three days.
Tips:
To make peeling and cubing the butternut squash easier, microwave the whole squash for 2-3 minutes before peeling.
Frequently Asked Questions:
Can I use frozen butternut squash instead of fresh? Yes, frozen butternut squash can be used. Just adjust cooking time accordingly.
Recipe 2: Keto Butternut Squash Casserole
Ingredients:
- 1 small butternut squash, peeled and cubed
- 1/2 cup sour cream
- 2 tablespoons butter
- 1/4 cup grated parmesan cheese
- 1/4 cup almond flour
- 1 tablespoon chopped fresh rosemary
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F.
- Melt butter in a large skillet over medium heat.
- Add the butternut squash and sauté for 5-7 minutes or until slightly tender.
- Transfer the squash to a greased baking dish.
- In a small bowl, mix together the sour cream, parmesan cheese, almond flour, rosemary, salt, and pepper.
- Spoon the mixture over the squash and spread evenly.
- Bake for 25-30 minutes or until the top is golden brown.
Nutritional Information:
- Serving Size: 1/2 cup
- Calories: 150
- Net Carbs: 6g
- Protein: 3g
- Fat: 13g
Cooking Time:
35 minutes
Equipment:
- Large skillet
- Baking dish
Serving Suggestions:
Serve hot as a side dish with your favorite protein, such as grilled chicken or salmon.
Variations:
Substitute rosemary with thyme or sage for different flavor profiles.
Substitutions:
Replace almond flour with coconut flour for a nut-free option, or use Greek yogurt instead of sour cream.
Storage:
Store leftovers in an airtight container in the fridge for up to three days.
Tips:
To speed up the cooking process, microwave the cubed butternut squash for 2-3 minutes before sautéing.
Frequently Asked Questions:
Can I use frozen butternut squash instead of fresh? Yes, frozen butternut squash can be used. Just adjust cooking time accordingly.
Final Thoughts
These keto butternut squash recipes are the perfect way to satisfy your cravings while staying on track with your diet. Whether you’re in the mood for a warm bowl of soup or a cheesy casserole, these recipes will leave you feeling satisfied and guilt-free. So go ahead and give them a try – your taste buds will thank you!