• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Peace Love and Low Carb logo

  • Home
  • Recipes
  • Meal Plans
  • Cookbooks
    • Low Carb Soups and Stews Ebook
    • Home For the Holidays Ebook
    • Keto Desserts eBook
    • Dairy Free Keto Cooking
    • Craveable Keto Cookbook
    • 30 Minute Ketogenic Cooking
    • Keto Happy Hour
    • The Primal Low Carb Kitchen Cookbook
    • 30 Minute Meals
    • Dips, Dressings and Sauces Ebook
    • Savory Side Dishes Ebook
  • Skincare
  • Work With Me
    • TV – Press – Media
    • Work With Me - Media Kit
    • About
  • Store
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipes
  • Meal Plans
  • Cookbooks
  • Shop
  • About
  • TV - Press - Media
  • Work With Me
  • Skin Care
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Recipes » Keto

    Published: Aug 4, 2019 · Last Updated: Sep 18, 2020 by Kyndra Holley

    Roasted Butternut Squash with Sage - paleo, whole30

    This post may contain affiliate links

    1960 shares
    Jump to Recipe

    With less than 5 ingredients, this Roasted Butternut Squash with Sage is the perfect quick and easy low carb side dish. Perfect for your keto Thanksgiving table or a keto carb up any time of the year.

    With less than 5 ingredients, this Roasted Butternut Squash with Sage is the perfect quick and easy low carb side dish. Perfect for your keto Thanksgiving table.

    Is butternut squash keto?

    I figured I would address this first before we get jump into this perfectly seasoned, buttery, delicious, paleo squash recipe. Ketosis is a metabolic state. In order to get into ketosis, you just need to lower your carb intake. While foods that are lower in carbs are beneficial in maintaining ketosis, you can work some higher carb foods into a keto diet, especially when they're grain free, sugar free, and sourced from real food ingredients. So, in short: yes, you can make this Whole30 butternut squash recipe work on keto, whether you enjoy it as keto side dish that fits into your keto macros, or as a carb up. Butternut squash isn't just good for keto thanksgiving recipes, you can make it year round!

    With less than 5 ingredients, this Roasted Butternut Squash with Sage is the perfect quick and easy low carb side dish. Perfect for your keto Thanksgiving table.

    Carb cycling: what is a carb up?

    If you've been on keto for a while, you may have heard of carb cycling. Carb cycling is when you consume a higher amount of carbs on keto than you normally would, usually done on a weekly or monthly basis. Keto varies from person to person, so someone's reason for carb cycling will vary from person to person as well. People have done carb up meals, carb up days, even carb up weeks. Some of the benefits include busting through a weight plateau, resetting hunger hormones, balancing sex hormones (for women, especially), and enjoying "off limit" foods in order to avoid developing a restrictive mindset around food rules. Squash is a great option for a carb up because it's a real food loaded with nutrients, and it's delicious.

    Carbs in squash

    Different types of squash have different macros, here are the net carb counts in a few popular squash varieties:

    • Acorn Winter Squash: 12.49g net carbs per 1 cup
    • Butternut Winter Squash: 13.57g net carbs per 1 cup
    • Crookneck and Straightneck Summer Squash: 2.75g net carbs per 1 cup
    • Green Summer Squash: 2.59g net carbs per 1 cup
    • Spaghetti Winter Squash: 6.98g net carbs per 1 cup
    • Winter Squash: 8.26g net carbs per 1 cup

    With less than 5 ingredients, this Roasted Butternut Squash with Sage is the perfect quick and easy low carb side dish. Perfect for your keto Thanksgiving table.

    How to cook butternut squash

    Butternut squash isn't typically used in keto side dishes because of it's higher carb count, but it's fairly common in vegetarian paleo recipes. The key here is to not use too much fat, especially if you're going to enjoy this dish as a carb up. If you're in ketosis, your body will burn carbs before it burns fat. I like to use melted butter flavored coconut oil to make this recipe work for dairy free keto. If you prefer butter, you can use butter. I toss everything in a bowl, coating evenly with the melted coconut oil or butter. Then spread the squash evenly on a rimmed baking sheet and roast on high heat for 45 minutes. Roasting the butternut squash with the sage really develops the flavors and gets everything nice and tender on the inside and perfectly crispy on the outside.

    In addition to this Roasted Butternut Squash with Sage Recipe, check out some of my other favorite paleo side dish recipes:

    • Cranberry Pecan Cauliflower Rice Stuffing
    • Keto Green Bean Casserole
    • Keto Pecan Pie
    • Herbed Goat Cheese Cauliflower Mash
    • Lemon Pepper Green Beans
    • Buttery Cauliflower Rice Pilaf
    • Paprika Roasted Radishes with Onions
    • Sriracha Sweet Potato Fries
    • Roasted Mushrooms, Zucchini and Eggplant with Rosemary
    • Oven Roasted Cabbage Wedges
    • Butter Roasted Radishes
    • Cajun Cauliflower Rice
    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    With less than 5 ingredients, this Roasted Butternut Squash with Sage is the perfect quick and easy low carb side dish. Perfect for your keto Thanksgiving table.

    Roasted Butternut Squash with Sage


    ★★★★★

    5 from 2 reviews

    • Author: Kyndra Holley
    • Total Time: 55 minutes
    • Yield: 8 servings 1x
    Print Recipe
    Pin Recipe

    Ingredients

    Scale
    • 2 ½ pounds butternut squash, peeled, seeded and cubed
    • 3 tablespoons butter, or butter flavored coconut oil, melted (avocado oil for whole30)
    • 10 fresh sage leaves, torn
    • 1 teaspoon sea salt
    • ½ teaspoon ground black pepper

    Instructions

    1. Preheat the oven to 425°F.
    2. In a large bowl, toss the squash, butter, sage, salt and pepper until the squash is evenly coated.
    3. Spread the squash in a single layer across a rimmed baking sheet.
    4. Roast for 40 minutes, tossing halfway through. Taste, and add more salt and pepper, if desired.

    Notes

    net carbs per serving: 13.6g

    • Prep Time: 15 minutes
    • Cook Time: 40 minutes

    Nutrition

    • Fat: 4.5g
    • Carbohydrates: 16.5g
    • Fiber: 2.9g
    • Protein: 1.5g

    Keywords: butternut squash, keto squash recipes, keto thanksgiving, low carb side dishes, keto side dishes

    Did you make this recipe?

    Tag @kyndraholley on Instagram and hashtag it #peaceloveandlowcarb

    Low Carb, Keto, Gluten Free Weekly Meal Plans

    Peace, Love and Low Carb - Low Carb and Gluten Free Weekly Meal PlansAre you ready to take the guesswork out of that stressful weeknight meal planning?

    Peace, Love and Low Carb - Low Carb and Gluten Free Weekly Meal Plans are low carb, gluten free, and keto friendly. All recipes include a color photo and complete nutritional analysis. Comes with a printable grocery list, snack list, tips for meal prepping and suggestions for substitutions.

    It is definitely the most comprehensive low carb meal plan out there. And for only $4.99 per week, you simply cannot beat the price.

    Click HERE to order

    Reader Interactions

    Comments

    1. Max Force Keto Reviews says

      April 22, 2020 at 9:01 am

      Greate pieces. Keep writing such kind of information on your site.
      Im really impressed by your site.[X-N-E-W-L-I-N-S-P-I-N-X]Hi
      there, You have done an incredible job. I will definitely digg it and personally recommend to
      my friends. I am confident they will be benefited from this website.

      ★★★★★

      Reply
    2. Natalie Ehrlich says

      October 07, 2019 at 7:59 pm

      I made this tonight and all I can say is that it was amazing!!!!! I have tons of sage in my garden and it was delicious and crispy cooked this way and a perfect compliment to the butternut squash. Diet or no diet this is a keeper!

      ★★★★★

      Reply
    3. Karen says

      August 06, 2019 at 1:32 pm

      Thanks for this article, it was really helpful. I'm new to keto... over a month now, so this helped!

      Reply

    Did you try this recipe? Leave a review! Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    Primary Sidebar

    About Kyndra


    Kyndra
    Hey there! Welcome to my site! I am Kyndra Holley - International Best Selling Cookbook Author, and the face behind this blog. I am an avid lover of all things low carb, keto and gluten free. I focus on real, whole food ingredients that you can find at your local grocer. Read more about Peace Love and Low Carb...

    Recent Posts

    A white casserole dish with chicken breasts topped with cheese, bacon and green onions.
    A white ceramic skillet full of a creamy chicken dish with chicken breasts, spinach, sun-dried tomatoes, garlic, onion, parmesan cheese and heavy cream.
    An enameled cast iron skillet with roasted broccoli, homemade cheese sauce and chopped crispy bacon.
    An enameled cast iron skillet with cooked chicken breasts, topped with a caramelized onion pan sauce and melty cheese.
    A serving plate with a chicken breast that is stuffed and then wrapped in prosciutto and topped with pesto cream sauce and toasted pine nuts.
    A serving bowl with bite sized pieces of chicken, enchilada sauce, cheese, avocado, cilantro and pico de Gallo.
    An enameled cast iron skillet full of shepherds pie, made with beef, veggies, tomato sauce, and topped with cauliflower mash.
    An enameled cast iron skillet filled with a cheesy chicken casserole, topped with salsa verde, cheese, pico de Gallo, avocado, and cilantro.
    Peppermint bark made with white chocolate and dark chocolate, peppermint candies, broken up and served on white parchment paper.
    a dish lined with parchment paper and filled with pumpkin spice whoopie pies filled with cream cheese frosting.

    My Cookbooks

    Dairy Free Keto Cooking By Kyndra D Holley
    30 Minute Ketogenic Cooking By Kyndra D. Holley
    Keto Happy Hour | Kyndra Holley
    CRAVEABLE KETO COOKBOOK By Kyndra Holley of Peace Love and Low Carb
    Graphic with the logos of all the places Kyndra Holley - Peace Love and Low Carb has been featured on

    Footer

    FOLLOW
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
    SEARCH
    JOIN OUR NEWSLETTER

    Footer

    ↑ back to top

    LEGAL

    • Privacy Policy
    • Disclaimer
    • Accessibility Policy

    STAY IN TOUCH

    • Sign up for our newsletter
    • Contact
    • Follow me on Instagram

    WORK WITH ME

    • About Me
    • Work With Me
    • Media and Press

    Log in
    • 1192
    1960 shares