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 eating regimen.
Summer time squash varieties, like zucchini, yellow squash, and pattypan, 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 wish to hold issues mild and simple within the kitchen.
Then again, winter squash varieties, akin to butternut, spaghetti, and kabocha, convey heartier flavors and richer textures to the desk. Whereas many winter squash choices are increased in carbs than summer time squash, there are nonetheless lower-carb selections, like spaghetti squash and hubbard squash, that work properly in keto-friendly meals. With so many differing types, names, and flavors, it’s price exploring completely different squash varieties to seek out what works greatest to 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 position in quite a lot of scrumptious low-carb dishes. Simply do not forget that some carb counts might fluctuate barely, so make sure to use the approximate values as a tenet.
Should 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 proper 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 lightweight facet dish or a hearty ingredient to construct your meal round, there’s a sort of squash for almost every part.
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 could find them at their freshest. Able to discover all of the methods you may take pleasure in squash whereas maintaining 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 completely different names. For instance, you would possibly see Hokkaido squash labeled as Pink Kuri or Onion squash, relying on the place you store. So, when you’ve ever discovered your self confused on the grocery retailer, don’t fear—you’re not alone!
Beneath 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 varieties are greatest used for decorative functions.
Notice: For some squash varieties, the vitamin data could also be approximate (marked with a “~”) on account of variations in measurement, ripeness, and sourcing. These values needs to be used as normal pointers.
Hokkaido (Onion, Pink Kuri)
Often known as Pink Kuri or Onion squash, Hokkaido squash has a definite form and shade. This vibrant orange squash is commonly favored for its candy, nutty taste and clean texture. One of many principal advantages is that Hokkaido will be roasted with the pores and skin on, which softens fantastically 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 vibrant orange pores and skin.
Recipes with hokkaido squash:
Delicata Squash
Delicata squash may not be as well-known, however it’s price a attempt! It has a fragile, candy taste and a skinny pores and skin that you simply 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 most well-liked winter squash. Its creamy, candy flesh makes it excellent for soups, purees, and roasting. Whereas it’s increased in carbs than summer time squash, its taste and texture are arduous 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 increased in carbs.
Recipes with butternut squash:
Honeynut Squash
This small, candy squash appears like a mini butternut squash however has a good richer taste. It’s full of sweetness, making it an important selection 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 would possibly 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 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 increased in carbs, it makes for a hearty facet dish when balanced with low-carb substances.
- Carb depend (per 100 g/3.5 oz, uncooked): 8.9g
- Makes use of: Roasting, stuffing, or baking.
- Notes: A bit increased in carbs, however excellent for hearty fall meals.
Hubbard Squash
Hubbard squash is understood for its massive measurement and difficult, bumpy pores and skin. Whereas it may possibly look a bit intimidating, its candy and flavorful flesh makes it an important selection 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
Should 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 excellent 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 important possibility 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 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 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, also called Japanese pumpkin, has a candy, wealthy taste and creamy texture, making it very best for soups or roasting. It’s a bit decrease in carbs than butternut however nonetheless one thing to take pleasure in sparsely when you’re watching your carb consumption.
- Carb depend (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 title, 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 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 stunning as they’re tasty. With their pale pink pores and skin and candy flesh, they add a novel visible enchantment to seasonal dishes. They can be utilized for roasting or pies, very similar to different candy pumpkin varieties.
- Carb depend (per 100 g/3.5 oz, uncooked): ~6g
- Makes use of: Roasting or in pies.
- Notes: A novel 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 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 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 properly 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 appears, although—it has a gentle, barely candy taste that works properly 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 preferred selection for fall décor as properly.
