Baked Butternut Cups

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Baked Butternut CupsPin recipeFollow us 125.0k

I created this recipe by accident a few weeks ago when I was working on a recipe for Spiced Butternut Chips. I realized 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.

Hands-on Overall

Nutritional values (per serving)

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 (300g / 10.6 oz)
  • 2 large eggs, free-range or organic
  • 2 small mushrooms, I used baby Portobello mushrooms (40g / 1.4 oz)
  • 1/2 cup grated parmesan cheese (30g / 1.1 oz)
  • 2 tbsp fresh or 1 tsp dried basil
  • 2 tbsp fresh or 1 tsp dried parsley
  • pinch freshly ground black pepper
  • salt to taste (I used pink Himalayan)
  • coconut oil spray or melted ghee / butter for brushing

Notes: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).


  1. Preheat the oven to 175 °C/ 350 °F. Peel the butternut squash. Baked Butternut Cups
  2. Remove the seeds and fibers. Nothing goes to waste: keep the seeds and roast them to make a quick low-carb snack!
    Baked Butternut Cups
    Note: You can use the narrow part of the squash in Spiced Butternut Chips.
    Baked Butternut Cups
  3. 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. Baked Butternut Cups
  4. Remove from the oven, add some parmesan cheese and crack the egg in the butternut cup. Baked Butternut Cups
  5. Top with the remaining parmesan cheese and place back in the oven for another 15-20 minutes.
    Baked Butternut Cups
  6. When done, remove and serve with fresh greens. You can make butternut cups in advance and have them ready in your fridge for a quick pre-workout snack. Enjoy! Baked Butternut Cups

Alternatives for less carbs

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

Baked Butternut Cups

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Squash, winter, butternut or coquina
14.5 g1.5 g0.2 g68 kcal
Eggs, free-range or organic
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
16 g13.7 g13.3 g244 kcal
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Martina Slajerova
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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 (5)

Thank you for this great post. Your ketchup recipe is a staple in my kitchen! I just made another batch yesterday 🙂


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!