Fast Abstract tl;dr
Squash gives all kinds of flavors, textures, and carb counts, making it a flexible addition to any low-carb or keto weight loss plan.
Summer time 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 need to preserve issues gentle and straightforward within the kitchen.
Alternatively, winter squash varieties, reminiscent of butternut, spaghetti, and kabocha, carry 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 decisions, like spaghetti squash and hubbard squash, that work properly 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 finest 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 might range barely, so be sure you use the approximate values as a tenet.
For those who’ve ever puzzled in regards to the several types of squash and the way they match right into a low-carb or keto life-style, you’re in the suitable place. Squash is available in many sorts, every with its personal taste, texture, and carb content material. Whether or not you’re in search of a light-weight facet dish or a hearty ingredient to construct your meal round, there’s a kind of squash for almost all the pieces.
On this information, I’ll stroll you thru the most typical kinds of squash, their carb counts, learn how to use them in your meals, and when you will discover them at their freshest. Able to discover all of the methods you possibly can take pleasure in squash whereas conserving issues low-carb? Let’s dive in.
Varieties 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 may 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!
Under is a have a look at the most typical kinds of winter squash, together with their carb counts and a few concepts on learn how to use them in your low-carb or keto meals. Though they’re all edible, some sorts are finest used for decorative functions.
Word: For some squash varieties, the vitamin data could also be approximate (marked with a “~”) resulting from variations in dimension, ripeness, and sourcing. These values needs to be used as normal tips.
Hokkaido (Onion, Crimson Kuri)
Also called Crimson Kuri or Onion squash, Hokkaido squash has a definite form and coloration. This shiny orange squash is usually favored for its candy, nutty taste and clean texture. One of many primary advantages is that Hokkaido could be roasted with the pores and skin on, which softens superbly throughout cooking.
- Carb rely (per 100 g/3.5 oz): 7g
- Makes use of: Roasting, soups, or purees.
- Notes: Identified for its candy, nutty taste and shiny 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 simple 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 larger in carbs than summer time squash, its taste and texture are exhausting 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 larger in carbs.
Recipes with butternut squash:
Honeynut Squash
This small, candy squash seems like a mini butternut squash however has an excellent richer taste. It’s filled with sweetness, making it a fantastic 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 may carve at Halloween. They’re nice for baking and cooking, providing a wealthy, clean texture and a pure sweetness that works properly 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 larger in carbs, it makes for a hearty facet dish when balanced with low-carb substances.
- Carb rely (per 100 g/3.5 oz, uncooked): 8.9g
- Makes use of: Roasting, stuffing, or baking.
- Notes: A bit larger in carbs, however good for hearty fall meals.
Hubbard Squash
Hubbard squash is thought for its massive dimension and difficult, bumpy pores and skin. Whereas it could look a bit intimidating, its candy and flavorful flesh makes it a fantastic 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: Usually present in soups and casseroles; decrease in carbs than another winter squash.
Spaghetti Squash
For those who’re in search of a pasta substitute, spaghetti squash is your finest pal. 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 different 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 possibility 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 an attractive combine of colours, typically 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 called Japanese pumpkin, has a candy, wealthy taste and creamy texture, making it supreme for soups or roasting. It’s slightly decrease in carbs than butternut however nonetheless one thing to take pleasure in sparsely 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 properly in hearty fall recipes.
- Carb rely (per 100 g/3.5 oz, uncooked): 7.2g
- Makes use of: Roasting, soups, and stews.
- Notes: Identified 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 typically utilized in seasonal dishes.
Tiger Stripe Squash
With its placing 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 possibility 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 supreme 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 in style 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 placing 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 typically used for decorative functions, they are often cooked equally to sugar pumpkins.
Galeux d’Eysines Pumpkin
This distinctive French heirloom pumpkin is thought for its warty, salmon-colored pores and skin. Regardless of its odd look, it has a candy, velvety flesh that works properly in soups, pies, and baking.
- Carb rely (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, although—it has a gentle, barely candy taste that works properly 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 properly.
