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Best Keto Squash Recipe

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.

Prep Time
25 mins
Cook Time
25 mins
Total Time
1 hr 10 mins
Servings: 8
Calories: 390 kcal
Cuisine: Keto

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

Instructions

    Cup of Yum
  1. Preheat oven to 350 F. Line a baking sheet with parchment paper and set aside.
  2. Slice spaghetti squash in half horizontally, then scoop out the seeds with a spoon.
  3. Place cut side down on the baking sheet and bake for about 1 hour or until cooked through.
  4. Cool for 10 minutes and then shred with a fork.
  5. Drain all of the excess water.
  6. In a large skillet, heat olive oil over medium heat.
  7. Add onion and cook until soft. Then add in 4 garlic and cook until fragrant.
  8. 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.
  9. Drain out the excess grease. Then add the cooked spaghetti squash to the pan. Stir to combine. Then set aside.
  10. Mix together the cottage cheese, cream cheese, sour cream, Italian seasoning and 1 cup of shredded mozzarella in a mixing bowl.
  11. In a baking dish, add half of the shredded spaghetti squash.
  12. Then add the cheese mixture and the rest of the spaghetti squash.
  13. Top with the spaghetti sauce and the remaining 2 cups of shredded mozzarella.
  14. Bake the assembled casserole for 35-45 minutes until it’s heated through and the cheese is melted. Serve and enjoy!

Nutrition Information

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

% 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.