Fast Abstract tl;dr
Squash affords all kinds of flavors, textures, and carb counts, making it a flexible addition to any low-carb or keto food plan.
Summer time squash varieties, like zucchini, yellow squash, pattypan, and chayote are usually decrease in carbs and are nice for fast cooking strategies like grilling, sautéing, and even utilizing as pasta substitutes. These squash are excellent for individuals who need to preserve issues mild and straightforward within the kitchen.
Then again, winter squash varieties, reminiscent of butternut, spaghetti, and kabocha, convey heartier flavors and richer textures to the desk. Whereas many winter squash choices are larger in carbs than summer time squash, there are nonetheless lower-carb selections, like spaghetti squash and hubbard squash, that work nicely in keto-friendly meals. With so many differing kinds, names, and flavors, it’s price exploring completely different squash varieties to search out what works greatest on your style and dietary wants.
Whether or not you are utilizing them for roasting, soups, stuffing, and even as a noodle substitute, squash can play a key function in quite a lot of scrumptious low-carb dishes. Simply keep in mind that some carb counts could differ barely, so be sure you use the approximate values as a tenet.
In the event you’ve ever puzzled concerning the various kinds of squash and the way they match right into a low-carb or keto life-style, you’re in the best place. Squash is available in many sorts, every with its personal taste, texture, and carb content material. Whether or not you’re searching for a light-weight facet dish or a hearty ingredient to construct your meal round, there’s a kind of squash for nearly every thing.
On this information, I’ll stroll you thru the most typical varieties of squash, their carb counts, the best way to use them in your meals, and when you’ll find them at their freshest. Able to discover all of the methods you may take pleasure in squash whereas protecting issues low-carb? Let’s dive in.
Forms of Squash: Summer time Squash
With regards to summer time squash, you’ve in all probability seen some acquainted faces on the grocery retailer or farmer’s market. These squash varieties are often softer, with thinner pores and skin, they usually prepare dinner up rapidly, making them tremendous simple to work with. Listed below are a number of you’ll seemingly come throughout the next choices.
Zucchini
Zucchini is a go-to for many individuals, and for good motive. It’s delicate, versatile, and can be utilized in every thing from grilling to creating low-carb noodles (hiya, zoodles!). It is also nice for stuffing, particularly the spherical sort. Plus, it’s one of many lowest-carb squash choices on the market, with solely about 3g of carbs per cup cooked.
- Carb depend (per 100 g/3.5 oz, uncooked): 2.1 g
- Makes use of: Grilling, sautéing, spiralizing for noodles, or baking into low-carb muffins, breads, desserts and smoothies the place it acts as a thickener. Plus you may even make “apple” pie with zucchini – nobody will know there isn’t any apple!
- Notes: One of many lowest-carb squash choices, accessible year-round in most shops.
Recipes with zucchini:
Yellow Squash
Just like zucchini, yellow squash has a light taste and tender texture. It’s a bit sweeter and can be utilized interchangeably with zucchini in most recipes (excellent for making “apple” pie!). Whether or not you slice it right into a stir-fry or roast it for a fast facet, it’s a fantastic addition to any low-carb meal.
- Carb depend (per 100 g/3.5 oz, uncooked): 2.1 g
- Makes use of: Stir-frying, roasting, or slicing into salads. Identical to zucchini, it is a fantastic choice in desserts and candy meals as with the best preparation it tastes like apple!
- Notes: Like zucchini, yellow squash can be utilized in candy or savory dishes and is extensively accessible.
Pattypan Squash
Pattypan squash seems to be somewhat completely different with its enjoyable, scalloped form, however don’t let that idiot you—it’s simply as simple to prepare dinner with. Its firmer texture makes it nice for roasting or stuffing.
- Carb depend (per 100 g/3.5 oz, uncooked): 2.6 g
- Makes use of: Roasting, stuffing, or slicing into stews.
- Notes: Its distinctive scalloped form makes it enjoyable to prepare dinner with, and it’s mostly present in summer time.
Recipes with zucchini and pattypan squash:
Chayote Squash
Chayote is a novel squash that’s crisp when uncooked and softens when cooked, making it nice for quite a lot of dishes. It’s extremely low in carbs and sometimes utilized in keto recipes as a substitute for apples in desserts, or as a facet dish in stir-fries and soups.
- Carb depend (per 100g): 2.3g
- Makes use of: Stir-fries, soups, and even baked into low-carb “apple” pies.
- Notes: Recognized for its crisp texture and flexibility, chayote is a well-liked alternative for keto-friendly recipes.
Forms of Squash: Winter Squash
Winter squash is available in many shapes, sizes, and flavors—a few of which you may not have heard of earlier than! What makes it even trickier is that many of those squash varieties go by completely different names. For instance, you may see Hokkaido squash labeled as Crimson Kuri or Onion squash, relying on the place you store. So, for those who’ve ever discovered your self confused on the grocery retailer, don’t fear—you’re not alone!
Under is a have a look at the most typical varieties of winter squash, together with their carb counts and a few concepts on the best way to use them in your low-carb or keto meals. Though they’re all edible, some sorts are greatest used for decorative functions.
Observe: For some squash varieties, the diet info could also be approximate (marked with a “~”) as a result of variations in dimension, ripeness, and sourcing. These values ought to be used as basic tips.
Hokkaido (Onion, Crimson Kuri) Squash
Also called Crimson Kuri or Onion squash, Hokkaido squash has a definite form and shade. This vivid orange squash is usually favored for its candy, nutty taste and clean texture. One of many major advantages is that Hokkaido will be roasted with the pores and skin on, which softens superbly throughout cooking.
- Carb depend (per 100 g/3.5 oz): 7g
- Makes use of: Roasting, soups, or purees.
- Notes: Recognized for its candy, nutty taste and vivid orange pores and skin.
Recipes with hokkaido squash:
Delicata Squash
Delicata squash may not be as well-known, but it surely’s price a attempt! It has a fragile, candy taste and a skinny pores and skin that you just don’t even have to peel earlier than cooking. This makes it one of many best winter squashes to work with.
- Carb depend (per 100 g/3.5 oz, uncooked): 7g
- Makes use of: Sautéing or roasting.
- Notes: Skinny pores and skin makes it simple to prepare dinner with out peeling.
Butternut Squash
Butternut squash might be the preferred winter squash. Its creamy, candy flesh makes it excellent for soups, purees, and roasting. Whereas it’s larger in carbs than summer time squash, its taste and texture are laborious to beat.
- Carb depend (per 100 g/3.5 oz, uncooked): 9.7g
- Makes use of: Soups, roasting, and mashing.
- Notes: A go-to for a lot of fall dishes, although a bit larger in carbs.
Recipes with butternut squash:
Honeynut Squash
This small, candy squash seems to be like a mini butternut squash however has an excellent richer taste. It’s filled with sweetness, making it a fantastic alternative for roasting or mixing into soups, although its carb content material is a bit on the upper facet.
- Carb depend (per 100 g/3.5 oz, uncooked): 9.8g
- Makes use of: Roasting, soups, or purees.
- Notes: Sweeter than butternut squash and wealthy in taste.
Sugar Pumpkin
Sugar pumpkins (pie pumpkins) are smaller and sweeter than the bigger pumpkins you may carve at Halloween. They’re nice for baking and cooking, providing a wealthy, clean texture and a pure sweetness that works nicely in soups and pies.
- Carb depend (per 100 g/3.5 oz, uncooked): 6.5g
- Makes use of: Baking, soups, and pies.
- Notes: Smaller and sweeter than jack-o’-lantern pumpkins.
Recipes with sugar pumpkin:
Acorn Squash
Acorn squash has a barely candy, nutty taste and is ideal for roasting or stuffing. Its flesh is a bit firmer than butternut, and whereas it’s larger in carbs, it makes for a hearty facet dish when balanced with low-carb elements.
- Carb depend (per 100 g/3.5 oz, uncooked): 8.9g
- Makes use of: Roasting, stuffing, or baking.
- Notes: A bit larger in carbs, however excellent for hearty fall meals.
Hubbard Squash
Hubbard squash is understood for its giant dimension and difficult, bumpy pores and skin. Whereas it may possibly look a bit intimidating, its candy and flavorful flesh makes it a fantastic alternative for soups and casseroles. Plus, it’s decrease in carbs than most different winter squash varieties.
- Carb depend (per 100 g/3.5 oz, uncooked): 4.8g
- Makes use of: Roasting or baking.
- Notes: Usually present in soups and casseroles; decrease in carbs than another winter squash.
Spaghetti Squash
In the event you’re searching for a pasta substitute, spaghetti squash is your greatest pal. As soon as cooked, its flesh pulls aside into noodle-like strands, making it excellent for low-carb meals like spaghetti or stir-fries. It’s additionally a lot decrease in carbs than most different winter squash, which is a bonus.
- Carb depend (per 100 g/3.5 oz, uncooked): 5.4g
- Makes use of: Pasta substitute, baking.
- Notes: An important low-carb various to conventional noodles.
Recipes with spaghetti squash:
Lengthy Island Cheese Pumpkin
Named for its flat, wheel-like form resembling a cheese wheel, the Lengthy Island Cheese pumpkin has a dense, candy flesh. It’s a fantastic choice for pies and soups, with a wealthy taste that may maintain its personal in hearty dishes.
- Carb depend (per 100 g/3.5 oz, uncooked): ~6g
- Makes use of: Baking, pies, or soups.
- Notes: A basic American selection that’s nice for conventional pumpkin dishes.
Carnival Squash
Carnival squash is a lovely combine of colours, usually orange, yellow, and inexperienced, with a candy, delicate taste much like acorn squash. It is nice for roasting or utilizing in soups, and its vibrant colours make it visually interesting on the plate.
- Carb depend (per 100 g/3.5 oz, uncooked): 7g
- Makes use of: Roasting, stuffing, or including to soups.
- Notes: An in depth relative of acorn squash, with a barely sweeter taste.
Jarrahdale Pumpkin
This Australian heirloom pumpkin has blue-gray pores and skin and dense, candy orange flesh. It’s much like different pumpkins however with a novel look and barely sweeter style. It’s excellent for pies, soups, and roasting.
- Carb depend (per 100 g/3.5 oz, uncooked): 5.2g
- Makes use of: Roasting, soups, or pies.
- Notes: Its candy taste and dense texture make it nice for hearty dishes.
Kabocha Squash
Kabocha squash, often known as Japanese pumpkin, has a candy, wealthy taste and creamy texture, making it very best for soups or roasting. It’s somewhat decrease in carbs than butternut however nonetheless one thing to take pleasure in sparsely for those who’re watching your carb consumption.
- Carb depend (per 100 g/3.5 oz, uncooked): 7g
- Makes use of: Roasting, soups, or stews.
- Notes: Just like pumpkin however creamier and barely candy.
Recipes with kabocha squash:
Fairytale Pumpkin
This pumpkin selection lives as much as its identify, with its whimsical form and deep orange flesh. It has a candy, wealthy taste, and its dense flesh holds up nicely in hearty fall recipes.
- Carb depend (per 100 g/3.5 oz, uncooked): 7.2g
- Makes use of: Roasting, soups, and stews.
- Notes: Recognized for its deep orange flesh and candy taste.
Porcelain Doll Pumpkin
Porcelain Doll pumpkins are as lovely as they’re tasty. With their pale pink pores and skin and candy flesh, they add a novel visible attraction to seasonal dishes. They can be utilized for roasting or pies, very like different candy pumpkin varieties.
- Carb depend (per 100 g/3.5 oz, uncooked): ~6g
- Makes use of: Roasting or in pies.
- Notes: A singular pink-skinned selection usually utilized in seasonal dishes.
Tiger Stripe Squash
With its hanging stripes and colourful pores and skin, Tiger Stripe squash is a standout each visually and in taste. Its candy, nutty flesh is nice for roasting, soups, and baking.
- Carb depend (per 100 g/3.5 oz, uncooked): 6g
- Makes use of: Roasting, soups, or baking.
- Notes: Its colourful pores and skin makes it an ornamental choice too.
Cinderella Pumpkin
Cinderella pumpkins are well-known for his or her form (consider the pumpkin from the fairy story!), however they’re additionally scrumptious. They’ve a candy, tender flesh that’s very best for roasting or baking into pies.
- Carb depend (per 100 g/3.5 oz, uncooked): ~7g
- Makes use of: Roasting, baking, or purees.
- Notes: Named for its resemblance to the pumpkin in Cinderella, it’s standard for each ornamental and culinary makes use of.
White (Lumina) Pumpkin
White pumpkins aren’t only for ornament. Lumina pumpkins have a barely milder taste in comparison with sugar pumpkins however are nice for soups, pies, or roasting. Their hanging white pores and skin makes them a favourite round Halloween and Thanksgiving.
- Carb depend (per 100 g/3.5 oz, uncooked): ~7g
- Makes use of: Baking, soups, or roasting.
- Notes: Whereas usually used for decorative functions, they are often cooked equally to sugar pumpkins.
Galeux d’Eysines Pumpkin
This distinctive French heirloom pumpkin is understood for its warty, salmon-colored pores and skin. Regardless of its odd look, it has a candy, velvety flesh that works nicely in soups, pies, and baking.
- Carb depend (per 100 g/3.5 oz, uncooked): 7.2g
- Makes use of: Soups, pies, or baking.
- Notes: Usually utilized in French delicacies for its creamy texture and candy taste.
Speckled Hound Squash
This ornamental squash has a novel, speckled inexperienced, orange, and white pores and skin. It’s not only for seems to be, although—it has a light, barely candy taste that works nicely for roasting or including to stews.
- Carb depend (per 100 g/3.5 oz, uncooked): ~7g
- Makes use of: Roasting or in soups.
- Notes: Its vibrant colours make it a well-liked alternative for fall décor as nicely.
