Fast Abstract tl;dr
Squash presents all kinds of flavors, textures, and carb counts, making it a flexible addition to any low-carb or keto food regimen.
Summer season squash varieties, like zucchini, yellow squash, and pattypan, are sometimes decrease in carbs and are nice for fast cooking strategies like grilling, sautéing, and even utilizing as pasta substitutes. These squash are good for many who wish to maintain issues gentle and simple within the kitchen.
However, winter squash varieties, equivalent to butternut, spaghetti, and kabocha, carry heartier flavors and richer textures to the desk. Whereas many winter squash choices are greater in carbs than summer season 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 value exploring totally different squash varieties to seek 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 fluctuate barely, so be sure you use the approximate values as a suggestion.
In the event you’ve ever questioned concerning the several types of squash and the way they match right into a low-carb or keto life-style, you’re in the correct place. Squash is available in many sorts, every with its personal taste, texture, and carb content material. Whether or not you’re on the lookout for a lightweight facet dish or a hearty ingredient to construct your meal round, there’s a sort of squash for almost all the things.
On this information, I’ll stroll you thru the most typical kinds of squash, their carb counts, use them in your meals, and when you could find them at their freshest. Able to discover all of the methods you’ll be able to get pleasure from squash whereas retaining issues low-carb? Let’s dive in.
Kinds 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 totally different names. For instance, you would possibly see Hokkaido squash labeled as Crimson Kuri or Onion squash, relying on the place you store. So, in case you’ve ever discovered your self confused on the grocery retailer, don’t fear—you’re not alone!
Beneath is a take a look at the most typical kinds of winter squash, together with their carb counts and a few concepts on 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 data could also be approximate (marked with a “~”) as a result of variations in measurement, ripeness, and sourcing. These values needs to be used as normal pointers.
Hokkaido (Onion, Crimson Kuri)
Often known as Crimson Kuri or Onion squash, Hokkaido squash has a definite form and coloration. This brilliant orange squash is usually favored for its candy, nutty taste and clean texture. One of many important advantages is that Hokkaido may be roasted with the pores and skin on, which softens fantastically throughout cooking.
- Carb rely (per 100 g/3.5 oz): 7g
- Makes use of: Roasting, soups, or purees.
- Notes: Recognized for its candy, nutty taste and brilliant orange pores and skin.
Recipes with hokkaido squash:
Delicata Squash
Delicata squash may not be as well-known, nevertheless it’s value a strive! 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 rely (per 100 g/3.5 oz, uncooked): 7g
- Makes use of: Sautéing or roasting.
- Notes: Skinny pores and skin makes it straightforward to prepare dinner with out peeling.
Butternut Squash
Butternut squash might be the preferred winter squash. Its creamy, candy flesh makes it good for soups, purees, and roasting. Whereas it’s greater in carbs than summer season squash, its taste and texture are laborious to beat.
- Carb rely (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 greater in carbs.
Recipes with butternut squash:
Honeynut Squash
This small, candy squash appears to be like like a mini butternut squash however has an excellent richer taste. It’s filled with sweetness, making it an amazing selection for roasting or mixing into soups, although its carb content material is a bit on the upper facet.
- Carb rely (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 would possibly 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 rely (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 greater in carbs, it makes for a hearty facet dish when balanced with low-carb components.
- Carb rely (per 100 g/3.5 oz, uncooked): 8.9g
- Makes use of: Roasting, stuffing, or baking.
- Notes: A bit greater in carbs, however good for hearty fall meals.
Hubbard Squash
Hubbard squash is understood for its giant measurement and difficult, bumpy pores and skin. Whereas it will possibly look a bit intimidating, its candy and flavorful flesh makes it an amazing selection for soups and casseroles. Plus, it’s decrease in carbs than most different winter squash varieties.
- Carb rely (per 100 g/3.5 oz, uncooked): 4.8g
- Makes use of: Roasting or baking.
- Notes: Typically present in soups and casseroles; decrease in carbs than another winter squash.
Spaghetti Squash
In the event you’re on the lookout for a pasta substitute, spaghetti squash is your greatest buddy. As soon as cooked, its flesh pulls aside into noodle-like strands, making it good 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 rely (per 100 g/3.5 oz, uncooked): 5.4g
- Makes use of: Pasta substitute, baking.
- Notes: An awesome 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 an amazing choice for pies and soups, with a wealthy taste that may maintain its personal in hearty dishes.
- Carb rely (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 good looking 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 rely (per 100 g/3.5 oz, uncooked): 7g
- Makes use of: Roasting, stuffing, or including to soups.
- Notes: A detailed 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 good for pies, soups, and roasting.
- Carb rely (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, also referred to as Japanese pumpkin, has a candy, wealthy taste and creamy texture, making it perfect for soups or roasting. It’s a bit of decrease in carbs than butternut however nonetheless one thing to get pleasure from carefully in case you’re watching your carb consumption.
- Carb rely (per 100 g/3.5 oz, uncooked): 7g
- Makes use of: Roasting, soups, or stews.
- Notes: Much 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 rely (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 rely (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 putting 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 rely (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 perfect for roasting or baking into pies.
- Carb rely (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 common 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 putting white pores and skin makes them a favourite round Halloween and Thanksgiving.
- Carb rely (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 rely (per 100 g/3.5 oz, uncooked): 7.2g
- Makes use of: Soups, pies, or baking.
- Notes: Typically 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 appears to be like, although—it has a gentle, barely candy taste that works nicely for roasting or including to stews.
- Carb rely (per 100 g/3.5 oz, uncooked): ~7g
- Makes use of: Roasting or in soups.
- Notes: Its vibrant colours make it a well-liked selection for fall décor as nicely.
