This recipe is actually from one of my really good friends. She’s been making this for me for years and it was one of the first things I learned how to make on my own when I learned to cook.
Her recipe isn’t exactly keto, but that’s ok. I was able to make some minor tweaks to the recipe and now we have a super delicious butternut squash casserole that’s 100% keto-friendly.
Some of you might feel that most butternut squash casseroles you’ve ever had have been savory. This one is not only savory but has a sweet crunchy topping, a perfect combo!
Can you Eat Butternut Squash on Keto?
Technically butternut squash is not really on the keto-approved list, because it’s considered to be starchy vegetable. On its own, it’s not really suitable for a keto lifestyle.
That being said, it doesn’t mean you can’t fit some butternut squash into your low carb or keto diet.
I don’t recommend eating butternut squash in large quantities, but thankfully with this low carb butternut squash casserole all you need is ½ cup serving and you will be all set!
What Ingredients are in Butternut Squash Casserole?
Butternut Squash – The main ingredient of this recipe. I usually will tell you to roast your squash, but with this particular recipe, I actually boil mine on the stove. Butternut squash is ALWAYS better if it’s fresh.
Once it’s all peeled cut into chunks. Don’t worry about cutting them all the same size, they are getting mashed anyways.
Once the squash is all cut up, throw it into a stockpot. I like to use a taller one because it’s easier to mash later on.
Fill the pot with water, covering the squash completely.
Turn it on to high heat and bring to a boil.
Let the squash boil until it’s soft and you can poke it with a fork and it falls apart.
When you feel it’s now softened enough, drain the squash in the sink using a colander.
Dump the squash back into the stockpot once it’s been drained.
Add 2 tbsp of butter, and using an electric mixer start mashing the butternut squash. Season with some salt and pepper. Transfer it to a baking dish.
Now it’s time to add the topping. You should have enough topping to pretty much cover the all of the butternut squash.
Bake it for about 30 minutes or until the top is golden brown and it starts to bubble.
Additional Tips for Cooking Butternut Squash Casserole:
As I talked about already, I chose to boil my butternut squash simply for the reason that it was easier and 1 less dish to have to wash. But you can roast the butternut squash instead.
Just put the cut pieces of squash on a baking tray, drizzle with some olive oil and sprinkle with salt and pepper.
Roast for about 20 minutes on 400 degrees.
Once it’s soft, then you can mash it and follow all the other steps as listed.
Different Ways to Make Butternut Squash Casserole
If you aren’t following a low carb diet, then you can make this recipe the way my friend has always made it.
Instead of using a low carb brown sugar, you can use a regular light brown sugar, and also add 1 cup of crushed cornflakes. Mix all the topping ingredients together, and bake.
Different herbs such as sage and thyme and spices like nutmeg and cinnamon go great with butternut squash. So adding any of these could be a nice different way to make a butternut squash casserole.
If you are looking for some savory ideas, here’s a few things you could do:
Fresh thyme, Prosciutto, Mozzarella, and Parmesan
Parmesan, Spinach, Smoked Paprika, Garlic, Thyme and Sage
Southwestern Casserole: Cayenne, nutmeg, parmesan, heavy cream, black pepper
Prosciutto, Leeks, Heavy Cream, and Fresh Thyme
Other Diets this Recipe is Good for:
This is not only keto, but it’s sugar-free and gluten-free as well. Using the Swerve Brown Sugar in replacement of regular brown sugar makes it completely sugar-free.
Unfortunately, though my version isn’t dairy-free because I use butter. But it’s easily fixable. You can use a dairy-free butter substitute like Earth Balance, or another one of your choice if you want to go that way.
If you choose to do it this way, then that would make this a great vegan option for you as well.
What Can I Serve with Butternut Squash Casserole?
Oh man, what a question this is…I feel like the correct answer is pretty much anything goes with this low carb butternut squash casserole.
Typically this is the perfect side dish for a Turkey dinner. But honestly, you can serve it as a side dish for any meat dish. Here are some dishes that you can serve this easy low carb butternut squash casserole with:
All that’s needed to store this easy low carb casserole is some glass or plastic Tupperware. Place your leftover casserole in an airtight container and store in the fridge. It should last for 3-4 days in the fridge no problem.
Can I Freeze Butternut Squash Casserole?
This is a perfect make-ahead recipe when you are on a time crunch. You can make it ahead of time and take the pressure off of yourself.
All you have to do is make the casserole, wrap it tightly in plastic wrap then foil. You can freeze it for up to 1 month.
More Low Carb Fall Recipes
If you’re in the mood for some other Low Carb Autumn Recipes then try our:
Sweet and savory, nutty and crunchy, this delicious Low Carb Butternut Squash recipe has everything you’re looking for! It’s also very easy to make and healthy!
2 lbs butternut squash
6 tbsp softened butter, (divided 4 tbsp and 2 tbsp)
½ cup chopped pecans
½ cup chopped walnuts
½ cup Swerve Brown Sugar
Preheat the oven to 350 degrees.
Let your butter soften to room temperature. Chop the walnuts and pecans into small pieces.
In a small bowl, combine 4 tbsp softened butter, chopped walnuts, pecans, and Swerve brown sugar. Mix all ingredients until well combined. You might find it easier to mix with your hands. Once it’s all mixed, set aside.
Cut the ends off of the butternut squash. Using a vegetable peeler, peel the squash starting at the top, working your way down to the bottom. After it’s all peeled, cut it into chunks.
Place butternut squash chunks into a stockpot. Fill the pot with water, covering the squash. Turn the stove onto high and bring water to a boil.
Let the squash boil until it’s tender and you can poke it with a fork. Once tender, place a colander in the sink and drain the squash.
Once drained, put back into the stockpot. Add 2 tbsp of butter. Using an electric mixer, mash the butternut squash. Season with salt and pepper.
Transfer the mashed squash to a baking dish. Sprinkle the topping over the mashed squash. You should have enough of the topping to cover the squash completely.
Bake for about 30 minutes, or until the top is golden brown and it’s bubbling.
Can you freeze butternut squash? If so would you have to cook it first or just peel and deseed it.?
Tuesday 7th of September 2021
You can freeze butternut squash either raw or cooked. There are some good instructions online. Just google it and pick your favorite way to try it. You can buy a bunch when it's on sale and then freeze it.