Halloween is the perfect time to try something different, and this Whole Baked Masala Cauliflower fits right in! With its rich, spiced coating and a look that’s kind of creepy (but in a good way), it’s a great way to bring some flavor to the table. Whether you’re hosting a spooky dinner or just want a new side dish, this cauliflower is easy to make, low-carb, and seriously tasty.

Key Ingredients & Swaps

This recipe keeps things simple but flavorful with a few key ingredients. Here’s what you’ll need and some ideas for easy swaps:

  • Cauliflower: The whole head of cauliflower is the base. If you prefer, you can use a smaller one, but adjust the cooking times to avoid overcooking.
  • Soft Cheese: Soft goat cheese adds a nice tang, but cream cheese is a great swap if you prefer something milder.
  • Tomato Paste: If you don’t have tomato paste (tomato puree), a thick tomato sauce could work.
  • Spices: Garam masala and curry powder bring in the classic masala flavors. You can adjust the spice level by using mild or hot curry powder. Don't have garam masala? A blend of cumin, coriander, and a little cinnamon will do the trick.
  • Olive Oil: You could swap it for avocado oil or melted ghee.
  • Herbs: Fresh parsley or cilantro are perfect to sprinkle on top, but you can use other fresh herbs you like, such as mint or chives, to change the flavor profile.

Tips for Making the Perfect Whole Baked Cauliflower

To get the best results with this dish, here are a few simple tips:

  • Don’t skip the steaming. Steaming the cauliflower first ensures it’s tender all the way through without drying out in the oven. Aim for crisp-tender when steaming, so it holds its shape while roasting.
  • Let the cauliflower cool a bit before marinating. This helps the cheesy masala coating stick better and not slide off.
  • Use a generous coating of the marinade. Make sure the cauliflower is completely covered with the spiced cheese mixture to maximize flavor and prevent it from drying out.
  • Broil for extra color. If you want an even crispier top, broil the cauliflower for the last few minutes of baking, but keep an eye on it so it doesn’t burn.
  • Play with the spice level. Adjust the curry powder or garam masala to your heat preference. For a spicier kick, you can add chili powder or fresh chopped chilies to the marinade.

Flavor Variations

Here are 10 Flavor Variations you can try for Whole Roasted Cauliflower:

  • Buffalo Cauliflower: Toss the cauliflower in buffalo sauce before roasting for a spicy, tangy kick. Serve with ranch or blue cheese dressing.
  • Lemon & Herb: Use a mixture of lemon juice, olive oil, garlic, and fresh herbs like rosemary, thyme, and parsley for a light, refreshing flavor.
  • Smoky Paprika: Mix smoked paprika, garlic powder, olive oil, and a touch of cumin for a deep, smoky flavor.
  • Garlic Parmesan: Coat the cauliflower with garlic, olive oil, and grated Parmesan for a savory, cheesy crust.
  • Tahini & Za’atar: Drizzle with tahini sauce and sprinkle with za’atar seasoning for a Middle Eastern-inspired variation.
  • Harissa Roasted: Spread a mix of harissa paste and olive oil for a bold, spicy North African twist.
  • Coconut Curry: Use coconut milk and curry paste for a creamy, tropical flavor that pairs well with cilantro and lime.
  • Honey/Maple Mustard Glazed: Combine allulose-based, honey or maple flavored syrup, Dijon mustard, and olive oil for a sweet and tangy glaze that caramelizes beautifully. I love RxSugar Allulose syrup - get 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout.
  • Chimichurri Cauliflower: Top the roasted cauliflower with a fresh chimichurri sauce made of parsley, garlic, olive oil, and red pepper flakes.
  • Pesto Crusted: Coat the cauliflower in a basil pesto or sun-dried tomato pesto for a rich, Italian-inspired finish.

Serving Suggestions

When it comes to serving, this Whole Baked Masala Cauliflower is versatile. It makes an excellent side dish, pairing well with grilled meats like chicken, lamb, or beef. For those looking for a lighter, low-carb option, it’s a great alternative to heavier sides like potatoes or rice.

If you prefer to serve it as a vegetarian main dish, a dollop of sour cream or a simple yogurt sauce on the side works wonderfully. You could also pair it with a fresh salad to keep the meal balanced. For a little extra texture and crunch, try sprinkling some toasted nuts or seeds, such as almonds, sesame, or pumpkin seeds, on top after baking.

Here are a few meat dishes to serve this whole baked masala cauliflower with:

Storage Tips

For storage, leftovers can be kept in an airtight container in the fridge for up to 3-4 days.

When you’re ready to reheat, the best method is to pop it back in the oven at 350°F (175°C) for about 10-15 minutes until warmed through. Microwaving is an option, but it may result in a softer texture.

If you want to freeze it, wrap the cauliflower tightly and store it in a freezer-safe container for up to 2 months. While reheating from frozen is possible, keep in mind that the texture will be softer than when freshly made.

Preparation time

Hands-on:    10 minutes
Overall:     1 hour

Nutritional values (per serving, 1/6th whole cauliflower)

Total Carbs 10 grams
Fiber 4 grams
Net Carbs 6 grams
Protein 9.7 grams
Fat 12.1 grams
of which Saturated 5.7 grams
Energy 177 kcal
Magnesium 35 mg (9% RDA)
Potassium 567 mg (28% EMR)

Macronutrient ratio: Calories from carbs (14%), protein (23%), fat (63%)

Ingredients (makes 6 servings)

  • 1 large cauliflower (1 kg/ 2.2 lbs)
  • 200 g soft goat's cheese or cream cheese (7.1 oz)
  • 4 tbsp tomato paste (60 g/ 2.1 oz)
  • 4 tbsp extra virgin olive oil (ml)
  • 1 1/2tsp garam masala
  • 1 1/2 tsp mild or hot curry powder
  • 1 tsp onion granules or 1/2 tsp onion powder
  • 1/2 tsp ground black pepper
  • 1 tsp sea salt
  • fresh parsley or cilantro, to serve

Instructions

  1. Start by steaming the whole cauliflower. To do this, place it in a steamer basket over a pot of simmering water, cover with a lid, and steam for 8 to 10 minutes until it's crisp-tender. If you don't have a steamer, you can place the cauliflower directly in a pot with about an inch of water, cover, and steam it that way. Once it's done, remove it from the heat and take off the lid to let the steam escape. Allow the cauliflower to cool on a chopping board until it's at about room temperature.
  2. While the cauliflower cools, mix the goat's cheese (or cream cheese), tomato paste, olive oil, garam masala, curry powder, onion granules (or powder), black pepper, and sea salt in a bowl using a fork or spatula until you have a smooth marinade.
  3. Preheat your oven to 400°F (200°C) for fan-assisted or 425°F (220°C) for conventional ovens. Once the cauliflower is cool enough to handle, cover it generously with the cheesy masala marinade, making sure to coat every part evenly.
  4. Place it on a baking tray lined with parchment paper.
  5. Roast the cauliflower in the oven for 30 to 35 minutes, until the coating is golden and slightly crispy. Remove it from the oven and allow it to cool for a few minutes before slicing.
  6. Serve warm as a side with your favorite meat dish, or enjoy it as a light meal with a dollop of sour cream or a fresh salad.


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Whole Baked Masala Cauliflower

Looking for some spine-tingling treats to make your Halloween party both spooky and keto-friendly? We’ve rounded up 25 eerily delicious recipes that are low in carbs but big on flavor. From creepy crawly deviled eggs to chocolatey concoctions that scream “boo,” there’s something here for every ghost and goblin. Whether you're hosting a haunted gathering or just in the mood for some festive fun, these recipes will make sure you don’t miss out on the Halloween excitement—all while sticking to your keto lifestyle!

Spooky Keto Chocolate Mug Cake

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When you need a quick and spooky treat, this keto chocolate mug cake is perfect for satisfying those midnight cravings. Ready in just minutes, it's rich, chocolatey, and topped with a creepy twist—perfect for Halloween! The best part? It’s single-serve and super easy to make in the microwave!

Keto Pastry Snakes

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These Keto Pastry Snakes are a fun, spooky twist on traditional pastries! With a crisp, buttery crust and a playful snake shape, they’re sure to slither into the spotlight at your Halloween spread. Plus, they’re low-carb and perfect for dipping into your favorite keto-friendly sauces—a creepy and delicious way to stay festive without the blood sugar spike.

Keto Black Chocolate Hearts

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Dark, mysterious, and oh-so-decadent, these Keto Black Chocolate Hearts are the perfect Halloween treat with a twist. Made with rich, velvety chocolate, they’re a spooky yet satisfying bite for everyone who is trying to keep their carbs low. The eerie black color adds an extra layer of Halloween magic, making them both a treat for the eyes and the taste buds—without any of the guilt!

Spooky Keto Chocolate Chaffles

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These Spooky Keto Chocolate Chaffles take your waffle game to the dark side! With rich cocoa flavor and a crispy texture, they’re perfect for a spooky breakfast or snack. Top them with creamy "skeletons" or “spider webs” (or just your favorite low-carb toppings) for a fun, keto-friendly Halloween treat that’ll be a hit with both kids and adults.

Keto Chocolate & Mint Cheesecake Fluff

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This Keto Black Chocolate & Mint Cheesecake Fluff is creamy, light, and has just the right kick of mint. It’s an easy, no-bake treat that’s perfect for Halloween without going overboard. Whip it up in minutes for a refreshing and fun dessert that fits right into your low-carb goals.

Halloween Cheesecake Keto Brownies

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These Halloween Cheesecake Keto Brownies combine the best of both worlds—rich, fudgy brownies topped with a creamy cheesecake layer. The spooky green top makes them a festive addition to any Halloween gathering, while keeping things low-carb and delicious.

Keto Sausage Mummies

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These Keto Sausage Mummies are a fun and savory treat that’s perfect for any spooky celebration. Wrapped in super simple low-carb dough and baked to golden perfection, they’re a great finger food for parties or just a fun snack at home. With their adorable mummy look, they’ll be a hit with both kids and adults—without breaking your keto goals!

Sugar-Free Sour Jelly Worms

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These Sugar-Free Sour Jelly Worms are the ultimate creepy-crawly snack for your Halloween spread. They're tangy, chewy, and perfectly sour—without any of the sugar. Whether you're decorating a dessert or just want a fun snack without all the sugar, these jelly worms are sure to add a spooky touch to your holiday treats!

Creepy Eyeball Deviled Eggs

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Turn a classic appetizer into a spooky treat with these Creepy Eyeball Deviled Eggs! They’re creepy to look at but tasty to eat, featuring a simple, flavorful filling with a fun eyeball design. Perfect for adding some eerie flair to your Halloween table while staying low-carb and keto-friendly.

Keto Oreo Cookies

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These Keto Oreo Cookies bring a low-carb twist to a classic favorite! With their dark, crisp chocolate cookies and creamy green filling, they’re just as satisfying as the original but totally keto-friendly. Perfect for Halloween or anytime you're craving something sweet without the sugar overload. Bonus: they’re great for dunking, too!

Spooky Spiced Carrot Jellies

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These Spooky Spiced Carrot Jellies are a fun twist on Halloween treats! Made with a hint of warming spices and a bit of carrot sweetness, they’re a unique low-carb option for your holiday table. Their bright color and jelly texture make them a perfect spooky addition to your keto-friendly party. make them as festive as they are tasty—perfect for adding a spooky touch to your keto-friendly party.

Spooky Blackberry Jelly Bats

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These Spooky Blackberry Jelly Bats are a fun, fruity addition to your Halloween lineup! With a subtle blackberry flavor and cute bat shape, they’re sure to be a hit at any gathering. Their low-carb recipe makes them a great option for anyone looking for something festive and tasty.

Low-Carb Monster Fingers

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These Low-Carb Monster Fingers are as spooky as they are tasty! Shaped like creepy fingers and topped with "nails," they’re a fun, savory treat perfect for any Halloween gathering. Made with keto-friendly ingredients, these finger foods keep things festive without the carbs, making them a hit at any party or snack table.

Low-Carb Black Heart Cupcakes

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These Low-Carb Black Heart Cupcakes are a dark and delicious addition to your spooky treats! With rich, chocolatey flavor and an eerie black color, they’re perfect for Halloween festivities. Best of all, they’re completely sugar-free and gluten-free, so you can enjoy a festive dessert without worrying about the carbs.

Low-Carb Mascarpone Mousse with Blackberry and Star Anise Sauce

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This Low-Carb Mascarpone Mousse with Blackberry and Star Anise Sauce is both delicious and spooky, thanks to its "bloody" red sauce. The creamy mascarpone pairs perfectly with the fruity blackberry and a hint of star anise for a fun twist. It’s easy to make and a great option when you want to add something a little different to your Halloween spread.

Spooky Chorizo Olive Eyeballs

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These Spooky Chorizo Olive Eyeballs are a creepy snack that’s perfect for Halloween parties. With spicy chorizo and green olives, they’re packed with flavor and shaped like eyeballs for that extra spooky touch. Best of all, they’re low-carb and easy to make, so you can whip them up quickly for your next gathering!

Keto Monster Cookies

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These Keto Monster Cookies are a fun way to get into the Halloween spirit! Decorated with playful "monster eyes," they’re sure to be a hit with both kids and adults. Whether for parties or just a spooky snack at home, these cookies bring all the fun without the extra sugar.

Low-Carb Tahini Swirl Cookies

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These Low-Carb Tahini Swirl Cookies combine nutty tahini and rich chocolate into one spooky, tasty treat. Their fun swirl design makes them perfect for Halloween, adding a little flair to your snack table. Great for parties or just a quick treat to celebrate the season!

Spooky Eyeball Keto Cookies

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These Spooky Eyeball Keto Cookies are fun and just the right amount of creepy! With their eerie eyeball design, they’ll bring plenty of Halloween spirit to your snack table. Full of flavor and low-carb, they’re a great addition to your festive treats.

Low-Carb Black Widow Cocktail

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This Low-Carb Black Widow Cocktail has a striking, blood-red color that’s perfect for Halloween. Its refreshing flavors and spooky look make it a great addition to your Halloween celebrations, minus the sugar. A fun and festive drink to enjoy during the spooky season!

Spooky Ghost Low-Carb Pizza

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This Spooky Ghost Low-Carb Pizza is a fun, festive way to bring some Halloween spirit to your meal. With creepy toppings and a low-carb crust, it’s perfect for a spooky family dinner or a party treat that everyone will love!

Low-Carb Witch Hat Cookies

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These Low-Carb Witch Hat Cookies are festive, fun, and way healthier than most Halloween treats! Shaped like pointy witch hats, they add a fun vibe to your Halloween treats—though we’ve heard some people think they look more like nipples! Either way, they’re a delicious and quirky addition to your spooky snack lineup, without the carbs.

Keto Chocolate Eyeballs

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These Keto Chocolate Eyeballs are a spooky, bite-sized treat perfect for Halloween! With a rich chocolate center and a creepy eyeball design, they’re fun to look at and delicious to eat. A great addition to your Halloween treats without the extra carbs.

Keto Black Spaghetti Pasta Noodles

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These Keto Black Spaghetti Pasta Noodles are the ultimate spooky dinner! Their eerie black color makes them perfect for a Halloween-themed meal, and they’re low-carb too. Just pair them with your favorite sauce for a delicious, hauntingly fun dinner.

Low-Carb Spiderweb Cupcakes

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These Low-Carb Spiderweb Cupcakes are both spooky and delicious! Topped with a fun spiderweb design, they’re a great addition to any Halloween celebration. The best part? They’re keto-friendly, so you can enjoy a festive treat without the sugar rush. Perfect for parties or a fun family dessert!



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Spooky & Low-Carb: 25 Halloween Recipes You’ll Love

This High-Protein Keto Chocolate Macadamia Halva is the perfect low-carb, high-protein alternative to traditional halva. It's adapted from my original halva recipe featured in The New Mediterranean Diet Cookbook, combining rich macadamia nut butter, tahini, and collagen powder for a satisfying treat that’s both nutritious and delicious.

The macadamias add a nice crunch and a healthy dose of fats, making this a great snack or dessert for keto, paleo, or low-carb diets. Plus, it’s quick to make and stores well in the fridge for up to two weeks!

Recipe Ingredients & Swaps

This recipe uses simple, keto-friendly ingredients, and there are a few easy substitutions to suit your needs.

  • Tahini: This adds creaminess and a rich, nutty flavor. You can swap it with almond butter or sunflower seed butter if you prefer a different flavor profile.
  • Macadamia Nut Butter: The buttery texture and mild taste of macadamia nut butter are perfect for this recipe. If needed, almond butter or other nut butters work well too. I LOVE House of Macadamias - get 10% off by using code KDA or simply click the link to automatically apply it.
  • Collagen Powder: Used for added protein and a smooth texture. If you don't have collagen, you can substitute whey protein isolate or egg white protein isolate—just make sure they're low-carb isolates, not concentrates.
  • Allulose: A low-carb sweetener that doesn't spike blood sugar and has a mild sweetness. If you prefer, you can substitute it with erythritol or monk fruit, but note that allulose gives a smoother texture without aftertaste.
  • Coconut Oil: This helps bind the ingredients together while adding healthy fats. If you prefer, you can use ghee or unsalted butter as a substitute.
  • Raw Cacao Powder: Adds deep, rich chocolate flavor. You can use Dutch-processed cocoa for a smoother, less acidic taste.

Where to Get Allulose

There are a few options available on Amazon. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout. For those outside the US, it can be a bit more challenging to find, but you can order it in bulk and have it shipped to the UK.

Tips for Making the Perfect Sugar-Free Halva

To ensure your keto halva turns out perfectly, keep these tips in mind:

  • Soften nut butters: Gently heat the tahini and macadamia nut butter with coconut oil on low heat. This makes them easier to mix.
  • Powder the Allulose: Granular allulose can be a bit grainy. For a smoother texture, pulse it in a coffee grinder or food processor until powdered.
  • Use a parchment-lined pan: Line your pan with parchment paper to make it easy to remove and cut the halva without sticking.
  • Choose your nuts wisely: If you prefer roasted macadamias, roast them at lower temperatures (265°F to 300°F/ 130°C to 150°C) to preserve the healthy fats and prevent damage.
  • Chill thoroughly: Let the halva chill in the fridge for at least an hour before cutting, so it sets properly and cuts cleanly.

Storage

To keep your keto chocolate macadamia halva fresh, store it in an airtight container in the refrigerator for up to two weeks. If you’d like to keep it longer, freeze the halva for up to three months. When you're ready to enjoy, let the frozen halva thaw in the fridge overnight. This low-carb halva softens quickly at room temperature so always keep refrigerated until serving.

Similar Recipes You'll Love

Love low-carb smoothies? Check out some of these recipes:

Preparation time

Hands-on:    10 minutes
Overall:     1 hour 10 minutes

Nutritional values (per bar)

Total Carbs 5.1 grams
Fiber 2.6 grams
Net Carbs 2.5 grams
Protein 8.5 grams
Fat 19.9 grams
of which Saturated 6.1 grams
Energy 220 kcal
Magnesium 34 mg (9% RDA)
Potassium 113 mg (6% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (15%), fat (81%)

Ingredients (makes 16 servings)

Instructions

  1. To soften the tahini and the macadamia nut butter, place them in a small sauce- pan over low heat with the coconut oil. Remove from the heat and set aside to cool for a few minutes.
  2. Add the remaining ingredients. Stir to combine, then pour the mixture into an 8 × 8–inch (20 × 20 cm) parchment-lined pan or a silicone pan, or any pan or container lined with parchment paper. Place in the fridge for at least 1 hour or until fully set.
  3. Cut into 16 pieces and serve.
  4. To store, keep refrigerated for up to 2 weeks or freeze to up to 3 months.


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High-Protein Chocolate Macadamia Halva

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, and pattypan, 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.

Table of Contents

If you’ve ever wondered about the different types of squash and how they fit into a low-carb or keto lifestyle, you’re in the right place. Squash comes in many varieties, each with its own flavor, texture, and carb content. Whether you’re looking for a light side dish or a hearty ingredient to build your meal around, there’s a type of squash for just about everything.

In this guide, I’ll walk you through the most common types of squash, their carb counts, how to use them in your meals, and when you can find them at their freshest. Ready to explore all the ways you can enjoy squash while keeping things low-carb? Let’s dive in.

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:

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)

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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