Best Keto Squash Recipe
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Prep Time
25 mins
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Cook Time
25 mins
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Total Time
1 hr 10 mins
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Servings
8
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Calories
390 kcal
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Cuisine
Keto
Best Keto Squash Recipe
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Can you have squash on a keto diet? Will a serving of squash kick you out of ketosis? If you’re following the ketogenic diet, it can be hard to determine which foods to exclude from your daily diet. Keep reading to find out if you can safely fit squash into your keto meal plan.
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Ingredients
- 1 spaghetti squash
- 2 tablespoons olive oil
- 1/3 cup onion chopped
- 1 tablespoon minced garlic
- 1 Italian sausage
- 24 ounces keto spaghetti sauce
- 8 ounces cottage cheese
- 8 ounces cream cheese softened
- 1/4 cup sour cream
- 1 tablespoon Italian seasoning
- 3 cups shredded mozzarella divided
- salt and pepper to taste
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Instructions
- Preheat oven to 350 F. Line a baking sheet with parchment paper and set aside.
- Slice spaghetti squash in half horizontally, then scoop out the seeds with a spoon.
- Place cut side down on the baking sheet and bake for about 1 hour or until cooked through.
- Cool for 10 minutes and then shred with a fork.
- Drain all of the excess water.
- In a large skillet, heat olive oil over medium heat.
- Add onion and cook until soft. Then add in 4 garlic and cook until fragrant.
- Add sausage and break it into small pieces as it browns. Continue to cook until the meat is no longer pink, then remove the pan from heat.
- Drain out the excess grease. Then add the cooked spaghetti squash to the pan. Stir to combine. Then set aside.
- Mix together the cottage cheese, cream cheese, sour cream, Italian seasoning and 1 cup of shredded mozzarella in a mixing bowl.
- In a baking dish, add half of the shredded spaghetti squash.
- Then add the cheese mixture and the rest of the spaghetti squash.
- Top with the spaghetti sauce and the remaining 2 cups of shredded mozzarella.
- Bake the assembled casserole for 35-45 minutes until it’s heated through and the cheese is melted. Serve and enjoy!
Nutrition Information
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Calories
390kcal
(20%)
Carbohydrates
14g
(5%)
Net Carbohydrates
11g
Protein
17g
(34%)
Fat
30g
(46%)
Saturated Fat
15g
(75%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Cholesterol
82mg
(27%)
Sodium
567mg
(24%)
Potassium
295mg
(8%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
905IU
(18%)
Vitamin C
4mg
(4%)
Calcium
314mg
(31%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 390 kcal
% Daily Value*
| Calories | 390kcal | 20% |
| Carbohydrates | 14g | 5% |
| Net Carbohydrates | 11g | |
| Protein | 17g | 34% |
| Fat | 30g | 46% |
| Saturated Fat | 15g | 75% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 82mg | 27% |
| Sodium | 567mg | 24% |
| Potassium | 295mg | 6% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 905IU | 18% |
| Vitamin C | 4mg | 4% |
| Calcium | 314mg | 31% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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