Low-Carb Baked Butternut Cups

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

Step-by-step

1. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Peel the butternut squash.

   

2. Remove the seeds and fibres. Keep the seeds and roast them to make a quick low-carb snack!

   

3. You can use the remaining squash to make some Spiced Butternut Chips.

   

4. 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.

   

5. Remove from the oven, add some parmesan cheese and crack the egg in the butternut cup.

   

6. Top with the remaining parmesan cheese and place back in the oven for another 15-20 minutes.

   

7. When done, remove and serve with fresh greens. Store in the fridge for up to 3 days. Reheat before serving.

   

Recipe

Low-Carb Baked Butternut Cups

★★★★★4.5 (26 ratings)

These creepy Witches' hat cookies are a simple low-carb Halloween treat.

Hands on

15m

Overall

1h

Servings

2

16 g

Net carbs

13.7 g

Protein

13.3 g

Fat

244

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

PrintPinRate

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

1. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Peel the butternut squash.

2. Remove the seeds and fibres. Keep the seeds and roast them to make a quick low-carb snack!

3. You can use the remaining squash to make some Spiced Butternut Chips.

4. 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.

5. Remove from the oven, add some parmesan cheese and crack the egg in the butternut cup.

6. Top with the remaining parmesan cheese and place back in the oven for another 15-20 minutes.

7. When done, remove and serve with fresh greens. Store in the fridge for up to 3 days. Reheat before serving.

Nutrition per serving, 1 cup

Carbs 27%Protein 23%Fat 50% of calories

Net carbs

16 g

Total carbs

19.4 g

Fiber

3.4 g

Sugars

4.1 g

Protein

13.7 g

Fat

13.3 g

Saturated fat

7.8 g

Calories

244 kcal

Sodium

902 mg · 39.2% RDA

Magnesium

66 mg · 16.6% RDA

Potassium

703 mg · 35.1% EMR

Nutrition by ingredient

Per 1 cup	Net carbs	Protein	Fat	kcal
Squash, winter, butternut or coquina	14.5 g	1.5 g	0.2 g	68
Egg, whole, fresh, raw (free-range or organic eggs)	0.4 g	6.3 g	4.8 g	72
Portobello mushrooms, fresh	0.5 g	0.4 g	0.1 g	4
Parmesan cheese	0.5 g	5.4 g	3.9 g	59
Basil, fresh	0 g	0.1 g	0 g	1
Parsley, fresh (spices)	0.1 g	0.1 g	0 g	1
Pepper, black, spices	0 g	0 g	0 g	0
Salt, sea salt	0 g	0 g	0 g	0
Coconut oil, extra virgin	0 g	0 g	4.5 g	40
Total	16 g	13.7 g	13.3 g	244

Serving size 1 cup

• Gluten free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian