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Low-Carb Baked Butternut Cups

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I created this recipe by accident a few weeks ago when I was working on a recipe for Spiced Butternut Chips. I realised it was quite difficult to slice the wide part of the butternut squash and wanted to create a recipe that would make better use of it.

Keep in mind this recipe is not "zero-carb" and it's suitable for the days you are active or as part of the TKD.

Targeted Ketogenic Diet (TKD) is all about managing your carbs intake during days of high activity. Typically, people on TKD consume up to 60 grams of easily digestible carbs 30-90 minutes before their workouts. The amount of carbs depends on the intensity and duration of the workout session. The idea is that all pre-workout carbs will effectively be used as an immediate form of energy.

Lower Carb Alternatives to Butternut Squash

The sweeter the squash is, the more carbs it has. Here are some alternatives you can try (net carbs per 100 g / 3.5 oz): Butternut - 9.7 g , Hokkaido - 7.1 g, Onion / Ambercup - 7.1 g, Harlequin / Carnival - 7 g, Spaghetti - 5.4 g, Hubbard - 4.8 g, Pattypan - 2.6 g

Low-Carb Baked Butternut Cups

Hands-on Overall

Serving size 1 cup

Allergy information for Low-Carb Baked Butternut Cups

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, 1 cup)

Net carbs16 grams
Protein13.7 grams
Fat13.3 grams
Calories244 kcal
Calories from carbs 27%, protein 23%, fat 50%
Total carbs19.4 gramsFiber3.4 gramsSugars4.1 gramsSaturated fat7.8 gramsSodium902 mg(39% RDA)Magnesium66 mg(17% RDA)Potassium703 mg(35% EMR)

Ingredients (2 servings)

  • 2 butternut squash, only bottom part (300 g/ 10.6 oz)
  • 2 large eggs
  • 2 brown mushrooms (40 g/ 1.4 oz)
  • 1/3 cup grated parmesan cheese (30 g/ 1.1 oz)
  • 2 tbsp fresh or 1 tsp dried basil
  • 2 tbsp fresh or 1 tsp dried parsley
  • salt and pepper, to taste
  • virgin coconut oil or melted ghee


  1. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Peel the butternut squash. Low-Carb Baked Butternut Cups
  2. Remove the seeds and fibres. Keep the seeds and roast them to make a quick low-carb snack!
    Low-Carb Baked Butternut Cups
  3. You can use the remaining squash to make some Spiced Butternut Chips. Low-Carb Baked Butternut Cups
  4. Place a mushroom inside each cup, season with salt and pepper and top with freshly chopped herbs. Transfer to a baking sheet and spray with some coconut oil or brush with melted ghee. Place in the oven for 20-25 minutes. Low-Carb Baked Butternut Cups
  5. Remove from the oven, add some parmesan cheese and crack the egg in the butternut cup. Low-Carb Baked Butternut Cups
  6. Top with the remaining parmesan cheese and place back in the oven for another 15-20 minutes.
    Low-Carb Baked Butternut Cups
  7. When done, remove and serve with fresh greens. Store in the fridge for up to 3 days. Reheat before serving. Low-Carb Baked Butternut Cups

Ingredient nutritional breakdown (per serving, 1 cup)

Net carbsProteinFatCalories
Squash, winter, butternut or coquina
14.5 g1.5 g0.2 g68 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.4 g6.3 g4.8 g72 kcal
Portobello mushrooms, fresh
0.5 g0.4 g0.1 g4 kcal
Parmesan cheese
0.5 g5.4 g3.9 g59 kcal
Basil, fresh
0 g0.1 g0 g1 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Coconut oil, extra virgin
0 g0 g4.5 g40 kcal
Total per serving, 1 cup
16 g13.7 g13.3 g244 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (4)

I so enjoy your site and your recipes. Would you please consider adding a print option so we can enjoy your recipes a little more easily. Thank you.

Thank you Gloria. We have actually been working on a major update and one of the features we improved is the "print" option. It will soon be more compact and easier to find.

Lovely recipe - perfect use of the bottom part of butternut! 😊

Thank you Stephanie!