Low-Carb Pumpkin, Sage & Browned Butter Zoodles

A really hard thing for me over the years has been finding meat-free recipes that both myself and my whole family can enjoy. As a self-confessed bacon lover, our family occasionally liked to eat “meat-lite” meals. Vegetarian keto… but with bacon added.

But I really wanted to nail some delicious meat-free dinners and saw a chef on tv using pumpkin, sage and browned butter in something else. My mouth started to water and I found myself thinking “Hmmmmm…” I can report back that no bacon was required.

This meal is not ultra low in carbs although it can still be included in a keto diet. Just keep that in mind if your carb limit is very low. Enjoy!

Step-by-step

1. Wash and pat dry the squash, sage and zucchini.

   

2. Pull the larger leaves off the sage and sit aside. Finely chop the remaining sage.

3. Melt the butter in a saucepan and add the sage. Wait until the sage crisps up and then remove the whole leaves (leaving the chopped sage in the saucepan) and drain on a paper towel.

4. Stir the butter over med-high heat until it foams. Continue stirring, watching the colour of the butter beneath the foam until it turns a rich, dark brown.

   

5. Remove from the heat and add the finely diced onion and the garlic. Let them sit in the hot butter while you prepare the pumpkin.

6. Peel the pumpkin, remove the seeds and cut into cubes. Some types of winter squash like Hokkaido do not require peeling.

   

7. Place pumpkin in the pot with the browned butter, along with the broth. Bring to the boil and then reduce to a simmer. Simmer gently for about 10-15 minutes or until pumpkin is soft.

8. Using a hand blender, blitz the mixture until it forms a smooth sauce.

   

9. Prepare your zoodles in the way that you prefer (use a julienne peeler or a spiralizer). Toss them through the sauce. You can either serve them raw or cook them in the sauce for 2-5 minutes.

10. Serve topped with the fried sage leaves and some shaved Parmesan. Drizzle with olive oil.

    

11. Store sauce in a covered container, for up to five days.

    

Recipe

Low-Carb Pumpkin, Sage & Browned Butter Zoodles

★★★★★4.8 (58 ratings)

Healthy low-carb zucchini noodles cooked in creamy pumpkin butter sauce with hints of sage. A tasty vegetarian ...

Hands on

15m

Overall

40m

Servings

6

13.1 g

Net carbs

6.1 g

Protein

31.3 g

Fat

352

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings18 servings24 servings

US + metricMetricUS

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Ingredients makes 6 servings

• ¹/₂ medium pumpkin such as delicata or Hokkaido (800 g/ 1.8 lb)
• 1 stick butter (113 g/ 4 oz)
• 3 tbsp fresh sage or 2-3 tsp dried sage
• 1 small yellow onion, chopped
• 1 clove of garlic, minced
• 1 cup chicken broth or vegetable stock (240 ml/ 8 fl oz)
• 1 tsp sea salt, or to taste
• 4 medium zucchini (800 g/ 1.8 lb)
• 6 tbsp shaved or grated Parmesan or cheese of choice (30 g/ 1.1 oz)
• 6 tbsp extra virgin olive oil (90 ml/ 3 fl oz)

Instructions

1. Wash and pat dry the squash, sage and zucchini.

2. Pull the larger leaves off the sage and sit aside. Finely chop the remaining sage.

3. Melt the butter in a saucepan and add the sage. Wait until the sage crisps up and then remove the whole leaves (leaving the chopped sage in the saucepan) and drain on a paper towel.

4. Stir the butter over med-high heat until it foams. Continue stirring, watching the colour of the butter beneath the foam until it turns a rich, dark brown.

5. Remove from the heat and add the finely diced onion and the garlic. Let them sit in the hot butter while you prepare the pumpkin.

6. Peel the pumpkin, remove the seeds and cut into cubes. Some types of winter squash like Hokkaido do not require peeling.

7. Place pumpkin in the pot with the browned butter, along with the broth. Bring to the boil and then reduce to a simmer. Simmer gently for about 10-15 minutes or until pumpkin is soft.

8. Using a hand blender, blitz the mixture until it forms a smooth sauce.

9. Prepare your zoodles in the way that you prefer (use a julienne peeler or a spiralizer). Toss them through the sauce. You can either serve them raw or cook them in the sauce for 2-5 minutes.

10. Serve topped with the fried sage leaves and some shaved Parmesan. Drizzle with olive oil.

11. Store sauce in a covered container, for up to five days.

Nutrition per serving

Carbs 15%Protein 7%Fat 78% of calories

Net carbs

13.1 g

Total carbs

16.3 g

Fiber

3.2 g

Sugars

8.8 g

Protein

6.1 g

Fat

31.3 g

Saturated fat

12.7 g

Calories

352 kcal

Sodium

492 mg · 21.4% RDA

Magnesium

81 mg · 20.2% RDA

Potassium

900 mg · 45% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Squash, delicata, raw	9.3 g	1.6 g	0 g	40
Butter, unsalted, grass-fed	0 g	0.2 g	15.3 g	135
Sage, fresh	0 g	0 g	0 g	1
Onion, brown (yellow), raw	0.7 g	0.1 g	0 g	4
Chicken stock (broth), chicken only, homemade	0 g	0.8 g	0.8 g	10
Salt, sea salt	0 g	0 g	0 g	0
Zucchini (summer squash, courgette)	2.8 g	1.6 g	0.4 g	23
Parmesan cheese	0.2 g	1.8 g	1.3 g	20
Olive oil, extra virgin	0 g	0 g	13.5 g	119
Total	13.1 g	6.1 g	31.3 g	352

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