35+ Irresistible Keto Butternut Recipes You Need to Try

Butternut squash is one of the most versatile vegetables in the keto kitchen.

Its natural sweetness and creamy texture make it the perfect addition to any meal, whether you’re looking for a savory side dish, a satisfying main course, or a comforting soup.

As we all know, the keto diet doesn’t mean sacrificing flavor, and butternut squash can add depth and richness to your low-carb meals.

In this article, we’ve compiled 35+ keto-friendly butternut squash recipes that will help you incorporate this nutrient-packed veggie into your meals without straying from your carb limits.

From creamy soups and casseroles to roasted delights and savory bakes, these recipes offer a variety of ways to enjoy butternut squash on your keto journey.

So, let’s dive in and explore the many delicious ways to prepare this delicious vegetable!

35+ Irresistible Keto Butternut Recipes You Need to Try

With 35+ keto butternut squash recipes to choose from, you can rest assured that you’ll never run out of delicious, low-carb meal ideas.

Whether you’re a fan of sweet and savory combinations, comforting casseroles, or fresh salads, butternut squash offers endless possibilities for creating keto-friendly dishes.

The best part? It’s an incredibly versatile veggie that pairs well with a variety of other keto ingredients, allowing you to get creative in the kitchen.

So, why not try a few of these recipes this week and enjoy the rich, nutty flavors of butternut squash while staying on track with your keto lifestyle?

Keto Roasted Butternut Squash Soup

A rich and creamy butternut squash soup that is keto-friendly and packed with flavor. This comforting bowl of goodness is perfect for chilly evenings or when you want something wholesome yet low-carb. The subtle sweetness of roasted butternut squash blends perfectly with spices and creamy coconut milk, making it a guilt-free delight.

Ingredients:

• 1 medium butternut squash (peeled, seeded, and cubed)
• 3 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 3 cups chicken or vegetable broth (low-carb)
• 1 cup unsweetened coconut milk
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• Salt and pepper to taste
• Fresh thyme for garnish

Instructions:
Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with 2 tablespoons of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25–30 minutes until golden and tender.

In a large pot, heat the remaining tablespoon of olive oil over medium heat. Sauté the onion and garlic until fragrant and translucent. Add the roasted squash, broth, cinnamon, nutmeg, and adjust the seasoning. Simmer for 10 minutes to let the flavors meld.

Use an immersion blender to puree the soup until smooth. Stir in the coconut milk and heat gently. Serve warm, garnished with fresh thyme.

This soup brings comfort in every sip. Its velvety texture and fragrant spices make it a crowd-pleaser while staying keto-friendly. You’ll love how the coconut milk adds creaminess without the carbs of traditional dairy.

Keto Butternut Squash Casserole

This casserole is a hearty and satisfying dish that transforms butternut squash into a cheesy, low-carb masterpiece. Perfect for a family dinner or a holiday side dish, it combines layers of flavor with a golden, bubbly crust.

Ingredients:

• 4 cups butternut squash, cubed
• 1/4 cup butter, melted
• 1 cup shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1/2 cup almond flour
• 2 large eggs
• 1/4 cup heavy cream
• 1 tsp garlic powder
• 1/2 tsp paprika
• Salt and pepper to taste

Instructions:
Preheat your oven to 375°F (190°C). Steam the butternut squash cubes until tender, then mash them lightly with a fork, leaving some texture.

In a mixing bowl, combine the mashed squash, butter, eggs, heavy cream, garlic powder, paprika, salt, and pepper. Stir in half of the cheddar cheese.

Transfer the mixture to a greased baking dish. Sprinkle the almond flour and remaining cheeses evenly over the top. Bake for 25–30 minutes or until the top is golden and bubbling.

Let it cool for a few minutes before serving. This casserole is a perfect balance of creamy and cheesy, with the butternut squash adding just the right amount of natural sweetness.

A warm slice of this casserole is a meal on its own or an excellent side. The almond flour topping mimics traditional breadcrumbs, making it a keto-friendly alternative without sacrificing flavor or texture.

Keto Butternut Squash Fries

Craving fries on keto? These crispy butternut squash fries are a fantastic alternative to potato fries. Seasoned with spices and baked to perfection, they are crispy on the outside and tender on the inside.

Ingredients:

• 1 medium butternut squash
• 2 tbsp avocado oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• Low-carb ketchup or aioli for dipping

Instructions:
Preheat your oven to 425°F (220°C). Peel and cut the butternut squash into thin fry-like strips. Pat them dry with a paper towel to remove excess moisture.

In a large mixing bowl, toss the squash strips with avocado oil, smoked paprika, garlic powder, onion powder, salt, and pepper. Arrange them in a single layer on a parchment-lined baking sheet.

Bake for 20–25 minutes, flipping halfway through, until golden and crisp. For extra crispiness, broil them for 2–3 minutes at the end.

Serve hot with your favorite keto-friendly dipping sauce. These fries are the perfect snack or side dish, satisfying your fry cravings while keeping your carbs in check.

With every bite, these fries deliver the crunch and flavor you love without derailing your keto goals. They’re a versatile snack, great on their own or paired with your favorite low-carb mains.

Keto Butternut Squash Salad with Avocado

This vibrant salad combines the creaminess of avocado with the earthy sweetness of roasted butternut squash. It’s perfect as a light lunch or a refreshing side dish. The addition of a tangy lemon dressing and toasted seeds gives it an extra layer of flavor, while still being keto-friendly.

Ingredients:

• 2 cups butternut squash, cubed
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 avocado, diced
• 1/4 cup pumpkin seeds, toasted
• 2 tbsp fresh parsley, chopped
• 1 tbsp olive oil (for dressing)
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder

Instructions:
Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper. Roast for 20–25 minutes, turning halfway, until the squash is tender and slightly caramelized.

In a small bowl, whisk together the dressing ingredients: olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper.

Once the squash is done, allow it to cool slightly. In a large bowl, combine the roasted squash, diced avocado, toasted pumpkin seeds, and chopped parsley. Drizzle the dressing over the top and gently toss everything together.

Serve immediately as a refreshing, nutrient-packed side or light main.

This salad is a delightful mix of textures and flavors—smooth avocado, roasted butternut squash, and crunchy pumpkin seeds, all tied together by the zingy dressing. It’s satisfying and filling without being heavy, making it a great keto-friendly option.

Keto Butternut Squash and Sausage Skillet

This savory, one-pan dish is perfect for busy weeknights when you want a keto-friendly meal that’s quick and full of flavor. The sweetness of the butternut squash pairs perfectly with the spiciness of sausage, making each bite irresistible.

Ingredients:

• 1 small butternut squash, peeled and cubed
• 1 lb (450g) Italian sausage (or your preferred type)
• 1/2 onion, sliced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/4 tsp red pepper flakes (optional)
• Salt and pepper to taste
• Fresh basil or parsley for garnish

Instructions:
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the sausage, breaking it up with a spatula as it cooks. Once browned and cooked through, remove the sausage from the pan and set aside.

In the same skillet, add the remaining tablespoon of olive oil. Sauté the onion and garlic until softened, about 3–4 minutes. Add the cubed butternut squash, smoked paprika, and red pepper flakes, and cook for about 10 minutes, stirring occasionally, until the squash begins to soften.

Return the cooked sausage to the skillet and stir everything together. Cook for another 5 minutes to allow the flavors to meld. Season with salt and pepper to taste.

Serve warm, garnished with fresh herbs. This dish is hearty, flavorful, and perfect for a filling keto meal.

This skillet dish is a quick and easy way to enjoy the flavors of fall in a keto-friendly format. The sweetness of the butternut squash and the savory sausage are the perfect combination, making it both satisfying and delicious.

Keto Butternut Squash Zoodles with Pesto

For those craving a pasta substitute, this keto butternut squash zoodle dish is the perfect solution. It’s fresh, vibrant, and filled with the delicious flavors of homemade pesto. A great low-carb alternative to traditional pasta dishes, it’s sure to become a staple.

Ingredients:

• 2 cups butternut squash, spiralized into zoodles
• 1/4 cup pesto (store-bought or homemade)
• 1 tbsp olive oil
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• 1/4 cup toasted pine nuts (optional)

Instructions:
Heat olive oil in a large skillet over medium heat. Add the spiralized butternut squash zoodles and sauté for about 5–7 minutes, stirring occasionally, until they are tender but still slightly firm.

Once the zoodles are cooked, remove them from the pan and set aside. In the same skillet, add the pesto and heat gently. Return the zoodles to the pan and toss them in the pesto until evenly coated.

Top with grated Parmesan and toasted pine nuts, if desired. Season with salt and pepper to taste.

Serve warm for a satisfying and flavorful keto pasta alternative.

These butternut squash zoodles with pesto are a fresh, low-carb option that packs in flavor while staying light. The zoodles take on the nutty, herbal notes of the pesto, creating a dish that feels indulgent but is totally keto-approved.

Keto Butternut Squash and Bacon Salad

A hearty salad that combines the crispy, savory goodness of bacon with the subtle sweetness of roasted butternut squash. This keto-friendly dish is a perfect balance of flavors and textures, making it a satisfying meal or side dish. The richness of the bacon and the earthiness of the squash are enhanced by a tangy vinaigrette, creating a deliciously indulgent yet healthy salad.

Ingredients:

• 2 cups butternut squash, cubed
• 1 tbsp olive oil
• Salt and pepper to taste
• 4 slices of bacon
• 2 cups mixed greens (spinach, arugula, etc.)
• 1/4 cup crumbled feta cheese
• 1/4 cup pumpkin seeds (optional)
• 2 tbsp olive oil (for dressing)
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tsp honey (optional for sweetness)

Instructions:
Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, salt, and pepper. Roast them for 20–25 minutes, flipping halfway, until they are tender and slightly caramelized.

While the squash roasts, cook the bacon in a skillet over medium heat until crispy. Once cooked, remove and crumble the bacon.

In a small bowl, whisk together the dressing ingredients: olive oil, apple cider vinegar, Dijon mustard, honey (if using), salt, and pepper.

In a large bowl, toss the mixed greens, roasted squash, crumbled bacon, feta cheese, and pumpkin seeds. Drizzle the dressing over the top and toss to combine.

Serve immediately, enjoying the crunch of the bacon and seeds with the creamy cheese and roasted squash.

This salad is an explosion of flavors—sweet, savory, crunchy, and creamy all in one bite. It’s a satisfying dish that’s perfect for meal prep or as a light yet filling dinner. The bacon adds richness, while the vinaigrette pulls everything together for a delightful keto treat.

Keto Butternut Squash Stuffed Chicken Breasts

This dish takes chicken breasts to the next level by stuffing them with a creamy butternut squash filling. With a crispy exterior and a flavorful, creamy filling, this is an impressive yet simple keto-friendly dinner that will satisfy your hunger and taste buds.

Ingredients:

• 2 large chicken breasts
• 1 cup butternut squash, peeled and cubed
• 2 tbsp olive oil
• 1/4 cup cream cheese, softened
• 1/4 cup shredded mozzarella cheese
• 1/4 tsp ground nutmeg
• 1/4 tsp cinnamon
• Salt and pepper to taste
• 1 tbsp fresh thyme or sage (optional)

Instructions:
Preheat your oven to 375°F (190°C). In a medium skillet, heat 1 tablespoon of olive oil over medium heat. Sauté the butternut squash cubes for 8–10 minutes until tender. Let them cool slightly.

Once the squash has cooled, mash it with a fork and mix in the cream cheese, shredded mozzarella, ground nutmeg, cinnamon, salt, and pepper.

Cut a pocket into the center of each chicken breast, being careful not to cut all the way through. Stuff each breast with the mashed butternut squash mixture, securing the opening with toothpicks.

In the same skillet, heat the remaining tablespoon of olive oil over medium-high heat. Sear the chicken breasts on both sides until golden brown, about 3–4 minutes per side.

Transfer the chicken to a baking dish and bake for 20–25 minutes, or until the chicken is cooked through and the filling is hot and melted.

Serve warm with a sprinkle of fresh thyme or sage for an extra touch of flavor.

This stuffed chicken dish is a showstopper for any dinner occasion. The rich butternut squash filling creates a creamy contrast with the crispy chicken, offering a comforting yet low-carb meal that is both filling and full of flavor.

Keto Butternut Squash Smoothie

If you’re craving a keto-friendly breakfast or snack that’s both satisfying and delicious, this creamy butternut squash smoothie is the answer. Full of healthy fats and warm spices, it’s like drinking dessert, but without the carbs. It’s a great way to enjoy the benefits of butternut squash while staying within your keto goals.

Ingredients:

• 1/2 cup cooked butternut squash (pureed)
• 1/2 cup unsweetened almond milk
• 1/4 cup heavy cream
• 1 tbsp almond butter
• 1 tsp ground cinnamon
• 1/4 tsp ground ginger
• 1/2 tsp vanilla extract
• 1–2 tbsp erythritol or sweetener of choice (optional)
• Ice cubes (optional, for texture)

Instructions:
In a blender, combine the pureed butternut squash, almond milk, heavy cream, almond butter, cinnamon, ginger, vanilla extract, and sweetener. Blend until smooth and creamy.

If you prefer a colder, thicker smoothie, add ice cubes and blend again until frothy and chilled.

Pour into a glass and enjoy immediately, savoring the creamy texture and warm spices.

This smoothie is the perfect way to start your day or to enjoy as a midday treat. It’s rich in healthy fats and has the comforting flavors of autumn, making it a keto-friendly indulgence that will keep you full and satisfied.

Keto Butternut Squash Fritters

These crispy butternut squash fritters are a perfect savory snack or side dish. They’re golden brown on the outside and tender on the inside, offering a delightful crunch with each bite. A great way to enjoy butternut squash on a keto diet while satisfying your craving for something crispy and flavorful.

Ingredients:

• 2 cups butternut squash, grated
• 1/4 cup almond flour
• 2 large eggs
• 1/4 cup grated Parmesan cheese
• 1/2 tsp garlic powder
• 1/4 tsp ground cumin
• Salt and pepper to taste
• 2 tbsp olive oil (for frying)

Instructions:
Place the grated butternut squash in a clean kitchen towel and squeeze out any excess moisture. In a large bowl, combine the squash, almond flour, eggs, Parmesan cheese, garlic powder, cumin, salt, and pepper. Stir until well combined.

Heat the olive oil in a large skillet over medium heat. Scoop tablespoon-sized portions of the mixture and form them into patties. Carefully place the patties in the skillet and cook for 3–4 minutes on each side, or until golden brown and crispy.

Once cooked, place the fritters on a paper towel-lined plate to drain excess oil. Serve warm, perhaps with a side of sour cream or a low-carb dipping sauce.

These fritters are a fantastic way to enjoy butternut squash while keeping it keto-friendly. They’re crispy, flavorful, and perfect as a snack or a side dish to your favorite keto meals.

Keto Butternut Squash Gratin

This creamy, cheesy gratin is a rich and comforting dish that combines the creamy texture of butternut squash with the richness of cheese. It’s a keto-approved take on the classic gratin, perfect for a cozy dinner or a special holiday meal.

Ingredients:

• 3 cups butternut squash, thinly sliced
• 1/2 cup heavy cream
• 1/2 cup grated cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1 tbsp butter, for greasing
• 1/2 tsp garlic powder
• 1/4 tsp ground nutmeg
• Salt and pepper to taste
• Fresh thyme or rosemary for garnish (optional)

Instructions:
Preheat your oven to 375°F (190°C). Grease a baking dish with butter.

Layer the sliced butternut squash in the baking dish, slightly overlapping each layer. In a bowl, combine the heavy cream, garlic powder, nutmeg, salt, and pepper. Pour the cream mixture over the squash layers.

Top the squash with grated cheddar and Parmesan cheeses. Cover the dish with foil and bake for 30 minutes. After 30 minutes, remove the foil and bake for another 10–15 minutes, until the top is golden and bubbly.

Garnish with fresh thyme or rosemary and serve warm.

This gratin is incredibly creamy and indulgent while still keeping the carbs low. The cheese adds richness to the squash, and the garlic and nutmeg elevate the dish to another level of deliciousness. It’s a perfect side for any keto-friendly meal.

Keto Butternut Squash Pancakes

These keto-friendly butternut squash pancakes are a low-carb, sweet breakfast treat that still feels indulgent. With a hint of cinnamon and nutmeg, they offer a comforting fall flavor, making them a great option for a weekend breakfast or brunch.

Ingredients:

• 1/2 cup butternut squash puree (cooked and mashed)
• 2 large eggs
• 1/4 cup almond flour
• 1/4 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 tsp vanilla extract
• 1 tbsp coconut flour (for thicker batter)
• 1/2 tsp baking powder
• Pinch of salt
• Butter or coconut oil, for frying

Instructions:
In a mixing bowl, combine the butternut squash puree, eggs, almond flour, cinnamon, nutmeg, vanilla extract, coconut flour, baking powder, and salt. Whisk until smooth. If the batter is too thick, you can add a bit of almond milk to thin it out.

Heat a non-stick skillet over medium heat and add a little butter or coconut oil. Pour small amounts of batter into the skillet, cooking the pancakes for 2–3 minutes on each side until golden brown and cooked through.

Serve warm with sugar-free syrup, fresh berries, or a dollop of whipped cream.

These pancakes are soft, fluffy, and full of flavor. The butternut squash adds natural sweetness and moisture, while the spices give them a warm, cozy feel. Perfect for a guilt-free keto breakfast that doesn’t sacrifice flavor or texture.

Keto Butternut Squash Risotto

This creamy, low-carb butternut squash risotto is a perfect keto take on the traditional Italian dish. It combines the richness of the squash with the creamy texture of cauliflower rice, creating a filling, satisfying meal without the carbs.

Ingredients:

• 3 cups cauliflower rice
• 1 cup butternut squash, cubed
• 1/4 cup grated Parmesan cheese
• 1/4 cup heavy cream
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/2 tsp ground sage
• 1/4 tsp ground nutmeg
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:
In a large skillet, heat the olive oil over medium heat. Sauté the onion and garlic until soft and fragrant, about 3–4 minutes. Add the butternut squash and cook for another 5–7 minutes, until it starts to soften.

Add the cauliflower rice to the skillet, along with the sage, nutmeg, salt, and pepper. Stir to combine and cook for 5–7 minutes, allowing the cauliflower rice to soften.

Stir in the heavy cream and Parmesan cheese, then cook for another 2–3 minutes until the mixture becomes creamy and the squash is fully tender.

Garnish with fresh parsley and serve immediately.

This keto risotto offers all the creamy, comforting flavors of the classic dish while being completely low-carb. The cauliflower rice takes the place of traditional Arborio rice, and the butternut squash adds a velvety sweetness that balances beautifully with the spices and cheese.

Keto Butternut Squash Chili

This hearty keto-friendly chili is packed with flavor, thanks to the richness of butternut squash and a blend of aromatic spices. It’s a warm, filling dish that is perfect for chilly days and can be served on its own or paired with a side salad for a complete meal.

Ingredients:

• 1 cup butternut squash, diced
• 1 lb ground beef or turkey
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes (no added sugar)
• 1 tbsp chili powder
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional, for heat)
• 2 cups beef or chicken broth
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:
In a large pot, brown the ground beef or turkey over medium heat. Once cooked, remove excess fat and set the meat aside.

In the same pot, sauté the onion and garlic until soft and fragrant, about 3 minutes. Add the diced butternut squash, chili powder, cumin, smoked paprika, and cayenne pepper (if using). Stir for 2–3 minutes to coat the squash with the spices.

Add the diced tomatoes and broth to the pot, bringing everything to a simmer. Cook for 20–25 minutes, until the butternut squash is tender and the chili has thickened.

Stir in the cooked ground meat and season with salt and pepper to taste. Garnish with fresh cilantro before serving.

This chili is the perfect mix of hearty and flavorful, with the sweet undertones of butternut squash balancing the smoky spices and savory meat. It’s an excellent option for a low-carb meal that’s both filling and comforting.

Keto Butternut Squash Smoothie Bowl

This keto-friendly butternut squash smoothie bowl is a nutritious and refreshing way to start your day. Topped with low-carb granola, seeds, and a sprinkle of cinnamon, it’s a creamy, satisfying bowl that feels like dessert but stays within your keto guidelines.

Ingredients:

• 1/2 cup butternut squash puree (cooked and mashed)
• 1/4 cup unsweetened almond milk
• 1/4 cup full-fat coconut milk
• 1 tbsp almond butter
• 1/2 tsp cinnamon
• 1/4 tsp vanilla extract
• 1–2 tbsp erythritol or sweetener of choice (optional)
• 1/4 cup unsweetened shredded coconut (for topping)
• 1 tbsp chia seeds (for topping)
• Low-carb granola (optional, for topping)

Instructions:
In a blender, combine the butternut squash puree, almond milk, coconut milk, almond butter, cinnamon, vanilla extract, and sweetener. Blend until smooth and creamy. If the mixture is too thick, add more almond milk to reach your desired consistency.

Pour the smoothie into a bowl and top with shredded coconut, chia seeds, and low-carb granola (if using).

Serve immediately and enjoy a delicious, low-carb breakfast or snack that is both creamy and packed with nutrients.

This smoothie bowl is rich and comforting, with the natural sweetness of butternut squash and the warmth of cinnamon. The toppings add crunch and texture, making each spoonful a satisfying experience. Perfect for a keto breakfast that feels indulgent but is totally guilt-free.

Keto Butternut Squash and Spinach Casserole

This comforting keto casserole combines the richness of butternut squash with the earthy flavor of spinach, all enveloped in a creamy, cheesy sauce. It’s a low-carb dish that’s perfect as a main or side and makes a great meal prep option for the week.

Ingredients:

• 2 cups butternut squash, cubed
• 2 cups fresh spinach, chopped
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 1/2 cup shredded mozzarella cheese
• 1/4 cup almond flour
• 2 tbsp butter
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:
Preheat your oven to 375°F (190°C). Grease a baking dish with butter.

In a medium skillet, melt the butter over medium heat. Add the cubed butternut squash and cook for about 10 minutes until tender. Add the spinach and cook for an additional 2 minutes until wilted.

In a separate bowl, mix the heavy cream, Parmesan cheese, mozzarella cheese, almond flour, garlic powder, onion powder, salt, and pepper.

Combine the cooked squash and spinach mixture with the cheese sauce, stirring until well coated. Pour the mixture into the prepared baking dish and bake for 20–25 minutes, or until the top is golden and bubbly.

Garnish with fresh parsley before serving.

This casserole is an excellent way to enjoy the flavors of fall while staying keto-friendly. The creamy cheese sauce brings together the sweetness of the butternut squash and the savory spinach, making it a filling, satisfying dish that everyone will love.

Keto Butternut Squash Soup

This creamy, velvety soup is a warm, comforting dish perfect for any chilly day. The natural sweetness of butternut squash is enhanced with aromatic spices like cinnamon and nutmeg, making it a perfect keto-friendly option to enjoy during the cooler months.

Ingredients:

• 3 cups butternut squash, peeled and cubed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups chicken or vegetable broth
• 1/2 cup coconut milk (or heavy cream)
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh thyme for garnish (optional)

Instructions:
In a large pot, heat olive oil over medium heat. Sauté the onion and garlic until soft and fragrant, about 3–4 minutes. Add the cubed butternut squash and cook for another 5 minutes.

Pour in the chicken or vegetable broth and bring to a boil. Reduce the heat and simmer for 20 minutes or until the squash is soft and tender.

Using an immersion blender (or transferring to a blender in batches), puree the soup until smooth and creamy.

Stir in the coconut milk, cinnamon, nutmeg, salt, and pepper. Simmer for an additional 5 minutes to allow the flavors to meld.

Serve warm, garnished with fresh thyme if desired.

This soup is rich, creamy, and full of warm spices that bring out the natural sweetness of the butternut squash. It’s a cozy, filling dish that’s perfect for a light keto lunch or dinner. The coconut milk adds richness, making it a truly indulgent yet healthy meal.

Keto Butternut Squash and Zucchini Noodles Stir-Fry

This vibrant stir-fry is a delicious way to enjoy butternut squash in a low-carb, healthy dish. Zucchini noodles (zoodles) pair perfectly with the roasted butternut squash, and the addition of garlic and soy sauce adds depth of flavor, making it a quick and tasty meal.

Ingredients:

• 1 medium butternut squash, peeled and cut into thin strips or cubes
• 2 medium zucchinis, spiralized into noodles
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 2 tbsp soy sauce (or coconut aminos for a gluten-free option)
• 1 tbsp sesame oil
• 1/2 tsp ground ginger
• 1 tbsp sesame seeds (optional)
• Fresh cilantro or green onions for garnish (optional)

Instructions:
Preheat your oven to 400°F (200°C). Toss the butternut squash strips with 1 tablespoon of olive oil, salt, and pepper. Spread them evenly on a baking sheet and roast for 20–25 minutes, turning halfway, until tender and slightly caramelized.

While the squash roasts, heat the remaining tablespoon of olive oil in a large skillet over medium heat. Add the garlic and cook for 1–2 minutes, until fragrant.

Add the zucchini noodles to the skillet and sauté for 3–4 minutes until tender but still firm. Add the roasted butternut squash, soy sauce, sesame oil, and ground ginger to the skillet, stirring gently to combine.

Serve the stir-fry in bowls, garnished with sesame seeds and fresh cilantro or green onions if desired.

This stir-fry is a light yet filling dish that’s packed with flavor and texture. The roasted butternut squash brings a natural sweetness that complements the savory soy sauce and ginger, while the zucchini noodles make it a low-carb, healthy meal option. Perfect for a quick keto dinner!

Keto Butternut Squash and Sausage Skillet

This one-pan dish brings together the flavors of roasted butternut squash and savory sausage in a quick and easy keto-friendly recipe. The slight sweetness of the squash pairs beautifully with the seasoned sausage, making for a hearty and satisfying meal with minimal cleanup.

Ingredients:

• 2 cups butternut squash, peeled and cubed
• 2 Italian sausages (or sausage of choice), casing removed
• 1 small onion, diced
• 2 cloves garlic, minced
• 1/4 cup chicken broth
• 1 tbsp olive oil
• 1/2 tsp ground thyme
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:
Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, salt, and pepper, then spread them in a single layer on a baking sheet. Roast for 20–25 minutes, or until tender and slightly caramelized.

While the squash is roasting, heat a skillet over medium heat and cook the sausage, breaking it up with a spoon as it cooks. Once browned and cooked through, remove the sausage from the skillet and set it aside.

In the same skillet, sauté the onion and garlic until softened, about 3 minutes. Add the cooked sausage back into the skillet, along with the roasted butternut squash. Stir to combine.

Pour in the chicken broth, sprinkle with thyme, and cook for another 3–5 minutes until everything is heated through and slightly crispy.

Garnish with fresh parsley and serve immediately.

This skillet meal is the perfect combination of savory and sweet, with the butternut squash bringing a creamy texture that complements the savory sausage. It’s quick to make and packed with flavor, making it an ideal weeknight dinner.

Keto Butternut Squash and Ricotta Bake

This cheesy, comforting bake layers butternut squash with ricotta and Parmesan cheese for a rich, low-carb meal. It’s a great option for anyone looking for a satisfying keto dish that doesn’t compromise on flavor or texture.

Ingredients:

• 2 cups butternut squash, peeled and cubed
• 1/2 cup ricotta cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup heavy cream
• 1/2 tsp ground sage
• 1/4 tsp garlic powder
• Salt and pepper to taste
• Fresh basil for garnish (optional)

Instructions:
Preheat your oven to 375°F (190°C). Grease a baking dish with butter or olive oil.

Boil or steam the butternut squash cubes for 10–12 minutes, or until tender. Drain and mash the squash with a fork or potato masher.

In a bowl, mix the ricotta cheese, Parmesan, heavy cream, sage, garlic powder, salt, and pepper.

In the prepared baking dish, layer the mashed butternut squash and spread the ricotta mixture evenly on top. Bake for 15–20 minutes, until the top is golden and bubbly.

Garnish with fresh basil before serving.

This bake is a deliciously creamy and cheesy dish that’s perfect as a main or side. The richness of the ricotta pairs beautifully with the sweet and savory squash, making it a satisfying keto-friendly option that everyone will love.

Keto Butternut Squash and Avocado Salad

A light and refreshing salad that combines the creamy texture of avocado with roasted butternut squash and a zesty dressing. This salad is perfect as a side dish or a light lunch, offering a great balance of healthy fats and nutrients while staying low-carb.

Ingredients:

• 2 cups butternut squash, cubed
• 1 ripe avocado, diced
• 1 tbsp olive oil (for roasting)
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tbsp apple cider vinegar
• 1 tsp honey (optional)
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish (optional)

Instructions:
Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, salt, and pepper. Roast for 20–25 minutes, or until tender and lightly caramelized.

In a small bowl, whisk together the lemon juice, Dijon mustard, apple cider vinegar, honey (if using), salt, and pepper.

Once the squash has cooled slightly, combine it with the diced avocado in a large bowl. Drizzle the dressing over the top and toss gently to combine.

Garnish with fresh cilantro or parsley and serve.

This salad is a great way to enjoy butternut squash in a fresh and healthy way. The roasted squash adds sweetness and depth, while the creamy avocado balances it out with a rich texture. The tangy dressing pulls everything together for a vibrant and satisfying keto dish.

Note: More recipes are coming soon!