The Ultimate Guide to Squash: Low-Carb Varieties, Carb Counts, and How to Cook Them

Quick Summary tl;dr

Squash offers a wide variety of flavors, textures, and carb counts, making it a versatile addition to any low-carb or keto diet.

Summer squash varieties, like zucchini, yellow squash, pattypan, and chayote are typically lower in carbs and are great for quick cooking methods like grilling, sautéing, or even using as pasta substitutes. These squash are perfect for those who want to keep things light and easy in the kitchen.

On the other hand, winter squash varieties, such as butternut, spaghetti, and kabocha, bring heartier flavors and richer textures to the table. While many winter squash options are higher in carbs than summer squash, there are still lower-carb choices, like spaghetti squash and hubbard squash, that work well in keto-friendly meals. With so many different types, names, and flavors, it’s worth exploring different squash varieties to find what works best for your taste and dietary needs.

Whether you’re using them for roasting, soups, stuffing, or even as a noodle substitute, squash can play a key role in a variety of delicious low-carb dishes. Just remember that some carb counts may vary slightly, so be sure to use the approximate values as a guideline.

Types of Squash: Summer Squash

When it comes to summer squash, you’ve probably seen some familiar faces at the grocery store or farmer’s market. These squash varieties are usually softer, with thinner skin, and they cook up quickly, making them super easy to work with. Here are a few you’ll likely come across the following options.

Zucchini

Zucchini is a go-to for many people, and for good reason. It’s mild, versatile, and can be used in everything from grilling to making low-carb noodles (hello, zoodles!). It’s also great for stuffing, especially the round type. Plus, it’s one of the lowest-carb squash options out there, with only about 3g of carbs per cup cooked.

• Carb count (per 100 g/3.5 oz, raw): 2.1 g
• Uses: Grilling, sautéing, spiralizing for noodles, or baking into low-carb muffins, breads, cakes and smoothies where it acts as a thickener. Plus you can even make “apple” pie with zucchini – no one will know there’s no apple!
• Notes: One of the lowest-carb squash options, available year-round in most stores.

Recipes with zucchini:

Yellow Squash

Similar to zucchini, yellow squash has a mild flavor and soft texture. It’s a bit sweeter and can be used interchangeably with zucchini in most recipes (perfect for making “apple” pie!). Whether you slice it into a stir-fry or roast it for a quick side, it’s a great addition to any low-carb meal.

• Carb count (per 100 g/3.5 oz, raw): 2.1 g
• Uses: Stir-frying, roasting, or slicing into salads. Just like zucchini, it’s a great option in desserts and sweet meals as with the right preparation it tastes like apple!
• Notes: Like zucchini, yellow squash can be used in sweet or savory dishes and is widely available.

Pattypan Squash

Pattypan squash looks a little different with its fun, scalloped shape, but don’t let that fool you—it’s just as easy to cook with. Its firmer texture makes it great for roasting or stuffing.

• Carb count (per 100 g/3.5 oz, raw): 2.6 g
• Uses: Roasting, stuffing, or slicing into stews.
• Notes: Its unique scalloped shape makes it fun to cook with, and it’s most commonly found in summer.

Recipes with zucchini and pattypan squash:

Chayote Squash

Chayote is a unique squash that’s crisp when raw and softens when cooked, making it great for a variety of dishes. It’s incredibly low in carbs and often used in keto recipes as a replacement for apples in desserts, or as a side dish in stir-fries and soups.

• Carb count (per 100g): 2.3g
• Uses: Stir-fries, soups, or even baked into low-carb “apple” pies.
• Notes: Known for its crisp texture and versatility, chayote is a popular choice for keto-friendly recipes.

Types of Squash: Winter Squash

Winter squash comes in many shapes, sizes, and flavors—some of which you might not have heard of before! What makes it even trickier is that many of these squash varieties go by different names. For example, you might see Hokkaido squash labeled as Red Kuri or Onion squash, depending on where you shop. So, if you’ve ever found yourself confused at the grocery store, don’t worry—you’re not alone!

Below is a look at the most common types of winter squash, along with their carb counts and some ideas on how to use them in your low-carb or keto meals. Although they are all edible, some types are best used for ornamental purposes.

Note: For some squash varieties, the nutrition information may be approximate (marked with a “~”) due to variations in size, ripeness, and sourcing. These values should be used as general guidelines.

Hokkaido (Onion, Red Kuri) Squash

Also known as Red Kuri or Onion squash, Hokkaido squash has a distinct shape and color. This bright orange squash is often favored for its sweet, nutty flavor and smooth texture. One of the main benefits is that Hokkaido can be roasted with the skin on, which softens beautifully during cooking.

• Carb count (per 100 g/3.5 oz): 7g
• Uses: Roasting, soups, or purees.
• Notes: Known for its sweet, nutty flavor and bright orange skin.

Recipes with hokkaido squash:

Delicata Squash

Delicata squash might not be as well-known, but it’s worth a try! It has a delicate, sweet flavor and a thin skin that you don’t even need to peel before cooking. This makes it one of the easiest winter squashes to work with.

• Carb count (per 100 g/3.5 oz, raw): 7g
• Uses: Sautéing or roasting.
• Notes: Thin skin makes it easy to cook without peeling.

Butternut Squash

Butternut squash is probably the most popular winter squash. Its creamy, sweet flesh makes it perfect for soups, purees, and roasting. While it’s higher in carbs than summer squash, its flavor and texture are hard to beat.

• Carb count (per 100 g/3.5 oz, raw): 9.7g
• Uses: Soups, roasting, and mashing.
• Notes: A go-to for many fall dishes, though a bit higher in carbs.

Recipes with butternut squash:

Honeynut Squash

This small, sweet squash looks like a mini butternut squash but has an even richer flavor. It’s packed with sweetness, making it a great choice for roasting or blending into soups, though its carb content is a bit on the higher side.

• Carb count (per 100 g/3.5 oz, raw): 9.8g
• Uses: Roasting, soups, or purees.
• Notes: Sweeter than butternut squash and rich in flavor.

Sugar Pumpkin

Sugar pumpkins (pie pumpkins) are smaller and sweeter than the larger pumpkins you might carve at Halloween. They’re great for baking and cooking, offering a rich, smooth texture and a natural sweetness that works well in soups and pies.

• Carb count (per 100 g/3.5 oz, raw): 6.5g
• Uses: Baking, soups, and pies.
• Notes: Smaller and sweeter than jack-o’-lantern pumpkins.

Recipes with sugar pumpkin:

Acorn Squash

Acorn squash has a slightly sweet, nutty flavor and is perfect for roasting or stuffing. Its flesh is a bit firmer than butternut, and while it’s higher in carbs, it makes for a hearty side dish when balanced with low-carb ingredients.

• Carb count (per 100 g/3.5 oz, raw): 8.9g
• Uses: Roasting, stuffing, or baking.
• Notes: A bit higher in carbs, but perfect for hearty fall meals.

Hubbard Squash

Hubbard squash is known for its large size and tough, bumpy skin. While it can look a bit intimidating, its sweet and flavorful flesh makes it a great choice for soups and casseroles. Plus, it’s lower in carbs than most other winter squash varieties.

• Carb count (per 100 g/3.5 oz, raw): 4.8g
• Uses: Roasting or baking.
• Notes: Often found in soups and casseroles; lower in carbs than some other winter squash.

Spaghetti Squash

If you’re looking for a pasta substitute, spaghetti squash is your best friend. Once cooked, its flesh pulls apart into noodle-like strands, making it perfect for low-carb meals like spaghetti or stir-fries. It’s also much lower in carbs than most other winter squash, which is a bonus.

• Carb count (per 100 g/3.5 oz, raw): 5.4g
• Uses: Pasta substitute, baking.
• Notes: A great low-carb alternative to traditional noodles.

Recipes with spaghetti squash:

Long Island Cheese Pumpkin

Named for its flat, wheel-like shape resembling a cheese wheel, the Long Island Cheese pumpkin has a dense, sweet flesh. It’s a great option for pies and soups, with a rich flavor that can hold its own in hearty dishes.

• Carb count (per 100 g/3.5 oz, raw): ~6g
• Uses: Baking, pies, or soups.
• Notes: A classic American variety that’s great for traditional pumpkin dishes.

Carnival Squash

Carnival squash is a beautiful mix of colors, often orange, yellow, and green, with a sweet, mild flavor similar to acorn squash. It’s great for roasting or using in soups, and its vibrant colors make it visually appealing on the plate.

• Carb count (per 100 g/3.5 oz, raw): 7g
• Uses: Roasting, stuffing, or adding to soups.
• Notes: A close relative of acorn squash, with a slightly sweeter flavor.

Jarrahdale Pumpkin

This Australian heirloom pumpkin has blue-gray skin and dense, sweet orange flesh. It’s similar to other pumpkins but with a unique look and slightly sweeter taste. It’s perfect for pies, soups, and roasting.

• Carb count (per 100 g/3.5 oz, raw): 5.2g
• Uses: Roasting, soups, or pies.
• Notes: Its sweet flavor and dense texture make it great for hearty dishes.

Kabocha Squash

Kabocha squash, also known as Japanese pumpkin, has a sweet, rich flavor and creamy texture, making it ideal for soups or roasting. It’s a little lower in carbs than butternut but still something to enjoy in moderation if you’re watching your carb intake.

• Carb count (per 100 g/3.5 oz, raw): 7g
• Uses: Roasting, soups, or stews.
• Notes: Similar to pumpkin but creamier and slightly sweet.

Recipes with kabocha squash:

Fairytale Pumpkin

This pumpkin variety lives up to its name, with its whimsical shape and deep orange flesh. It has a sweet, rich flavor, and its dense flesh holds up well in hearty fall recipes.

• Carb count (per 100 g/3.5 oz, raw): 7.2g
• Uses: Roasting, soups, and stews.
• Notes: Known for its deep orange flesh and sweet flavor.

Porcelain Doll Pumpkin

Porcelain Doll pumpkins are as beautiful as they are tasty. With their pale pink skin and sweet flesh, they add a unique visual appeal to seasonal dishes. They can be used for roasting or pies, much like other sweet pumpkin varieties.

• Carb count (per 100 g/3.5 oz, raw): ~6g
• Uses: Roasting or in pies.
• Notes: A unique pink-skinned variety often used in seasonal dishes.

Tiger Stripe Squash

With its striking stripes and colorful skin, Tiger Stripe squash is a standout both visually and in flavor. Its sweet, nutty flesh is great for roasting, soups, and baking.

• Carb count (per 100 g/3.5 oz, raw): 6g
• Uses: Roasting, soups, or baking.
• Notes: Its colorful skin makes it a decorative option too.

Cinderella Pumpkin

Cinderella pumpkins are famous for their shape (think of the pumpkin from the fairy tale!), but they’re also delicious. They have a sweet, tender flesh that’s ideal for roasting or baking into pies.

• Carb count (per 100 g/3.5 oz, raw): ~7g
• Uses: Roasting, baking, or purees.
• Notes: Named for its resemblance to the pumpkin in Cinderella, it’s popular for both decorative and culinary uses.

White (Lumina) Pumpkin

White pumpkins aren’t just for decoration. Lumina pumpkins have a slightly milder flavor compared to sugar pumpkins but are great for soups, pies, or roasting. Their striking white skin makes them a favorite around Halloween and Thanksgiving.

• Carb count (per 100 g/3.5 oz, raw): ~7g
• Uses: Baking, soups, or roasting.
• Notes: While often used for ornamental purposes, they can be cooked similarly to sugar pumpkins.

Galeux d’Eysines Pumpkin

This unique French heirloom pumpkin is known for its warty, salmon-colored skin. Despite its odd appearance, it has a sweet, velvety flesh that works well in soups, pies, and baking.

• Carb count (per 100 g/3.5 oz, raw): 7.2g
• Uses: Soups, pies, or baking.
• Notes: Often used in French cuisine for its creamy texture and sweet flavor.

Speckled Hound Squash

This decorative squash has a unique, speckled green, orange, and white skin. It’s not just for looks, though—it has a mild, slightly sweet flavor that works well for roasting or adding to stews.

• Carb count (per 100 g/3.5 oz, raw): ~7g
• Uses: Roasting or in soups.
• Notes: Its vibrant colors make it a popular choice for fall décor as well.

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