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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
Hands-on Overall
Serving size 1 cup
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
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Peel the butternut squash.
- Remove the seeds and fibres. Keep the seeds and roast them to make a quick low-carb snack!
- You can use the remaining squash to make some Spiced Butternut Chips.
- 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.
- Remove from the oven, add some parmesan cheese and crack the egg in the butternut cup.
- Top with the remaining parmesan cheese and place back in the oven for another 15-20 minutes.
- When done, remove and serve with fresh greens. Store in the fridge for up to 3 days. Reheat before serving.
Ingredient nutritional breakdown (per serving, 1 cup)
| Net carbs | Protein | Fat | Calories |
|---|
| Squash, winter, butternut or coquina |
| 14.5 g | 1.5 g | 0.2 g | 68 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Portobello mushrooms, fresh |
| 0.5 g | 0.4 g | 0.1 g | 4 kcal |
| Parmesan cheese |
| 0.5 g | 5.4 g | 3.9 g | 59 kcal |
| Basil, fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 4.5 g | 40 kcal |
| Total per serving, 1 cup |
| 16 g | 13.7 g | 13.3 g | 244 kcal |
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