Leena Watts
The ketogenic (or keto) diet is a low-carbohydrate, moderate-protein, and high-fat diet. Many Mexican dishes include high-carb ingredients, but there are ways to adapt recipes and make them keto-friendly. Mexican squash, for example, is a recipe that sautés tender grey squash with Mexican herbs and spices, and is topped with hot, melted cheese. It is also known as calabacitas con queso or little squash with cheese. This dish can be made keto-friendly by substituting the squash with zucchini or yellow squash, which are both summer squashes with low carbohydrate content.
| Characteristics | Values |
|---|---|
| Mexican squash recipe | Mexican squash with cheese |
| Substitutes for grey squash | Zucchini, yellow squash, and other summer squashes |
| Carbohydrates in 100g | Grey zucchini squash: 2.1g |
| Summer squash: 7.5g | |
| Zucchini: 3g | |
| Yellow squash: 3g | |
| Butternut squash: 10-15g | |
| Acorn squash: 10-15g | |
| Spaghetti squash: 7g | |
| Keto-approved foods | Grilled meats, seafood, cheese, avocados, guacamole, sour cream, low-carb veggies, salsa, eggs |
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What You'll Learn
Zucchini is a popular keto-friendly Mexican squash
The ketogenic diet is a low-carbohydrate method of eating. Some vegetables are known to be beneficial for a keto diet, while others are not. Zucchini is one of the most popular types of squash in the keto realm. It is a summer squash, and summer squashes are known to have fewer carbs than winter squashes.
Zucchini has only 3g of net carbs per 100g serving, so it's low in carbs and keto-friendly. It can be grilled, roasted, or eaten raw in salads. It can also be used in zucchini noodles or baked recipes. A Mexican roasted zucchini recipe includes mixing diced zucchini with olive oil, chili powder, garlic powder, cayenne pepper, and salt/pepper. It is then spread on a baking sheet and roasted for 25 minutes or until browned. It can be served sprinkled with lime juice, cotija cheese, and chopped fresh cilantro.
Zucchini can also be used as a substitute for grey squash in Mexican squash with cheese or "calabacitas con queso" recipes. This recipe involves sautéing the squash with Mexican herbs and spices and topping it with hot, melted cheese. Zucchini can also be used as a low-carb side to any Mexican dish, providing a great alternative to rice and beans.
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Yellow squash is another keto-friendly option
The ketogenic (or “keto”) diet focuses on high-fat, moderate-protein, and low-carb foods. There are two primary forms of squash: summer squash and winter squash. Summer squash, such as zucchini, has little carbs and is a good fit for a ketogenic diet. Yellow squash is another keto-friendly option. Like zucchini, it provides roughly 3g of net carbohydrates per 100g serving. It's simple to make, and its mild flavour goes well with virtually anything. You can sauté it, steam it, or add it to stir-fries.
Winter squash types usually have more carbs, even though they aren't always off-limits. Butternut, acorn, and pumpkin are examples of winter squash. It all depends on how strict you are with your carb count and how much you eat.
If you're craving Mexican food, there are several keto-friendly options to choose from. Grilled meats such as carne asada (grilled steak), pollo asado (grilled chicken), and chorizo (Mexican sausage) are great choices. Seafood options like grilled shrimp, fish, and ceviche are also low-carb. Cheese is keto-approved, so you can enjoy crumbled queso fresco or melted Oaxaca cheese. Avocados and guacamole are perfect for keto, as they are loaded with healthy fats and fibre. Sour cream adds richness and tang with minimal carbs. When dining at a Mexican restaurant, you can opt for taco bowls or replace tortillas with lettuce or cabbage. Most traditional salsas without added sugar are low in carbs and can add flavour to your meal. If you're looking for a protein option, eggs are ideal, although you should skip the tortilla if you're having huevos rancheros.
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Spaghetti squash is a good pasta substitute
The ketogenic diet is a low-carbohydrate method of eating. Some vegetables are known to be beneficial for a keto diet, while others are not. For example, zucchini and yellow squash are keto-friendly vegetables, while carrots are not.
Zucchini is one of the most popular types of squash in the keto realm. It has only 3g of net carbs per 100g serving, so it's low in carbs. It can be grilled, roasted, or eaten raw in salads instead of spaghetti. Yellow squash is another keto-friendly vegetable, with a mild flavor that goes well with almost anything. It provides roughly 3g of net carbohydrates per 100g serving. It can be sautéed, steamed, or added to stir-fries.
It is important to note that while spaghetti squash is a good substitute for pasta, it does have more carbohydrates than zucchini or yellow squash. Therefore, it should be consumed in moderation as part of a keto diet.
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Butternut squash is a winter squash with more carbs
The ketogenic diet is a low-carbohydrate method of eating. It involves consuming high-fat, moderate-protein, and low-carb foods. While the keto diet allows for the consumption of some vegetables, it is important to monitor the carbohydrate content of these foods.
There are two primary forms of squash: summer squash and winter squash. Summer squash, such as zucchini and yellow squash, are typically picked during the summer and have lower carbohydrate content. On the other hand, winter squash varieties like butternut, acorn, and pumpkin are harvested in the fall and tend to have higher carbohydrate levels.
Butternut squash, in particular, is a type of winter squash that contains a significant amount of carbohydrates. A cubed cup of butternut squash can have about 16 grams of carbohydrates and 3 grams of fiber. This relatively high carbohydrate content makes it less suitable for a strict keto diet compared to summer squash varieties.
However, it is important to note that the keto diet allows for some flexibility in carbohydrate intake. As long as individuals adhere to their overall calorie and
In conclusion, butternut squash is a winter squash variety with a higher carbohydrate content than summer squash. When following a keto diet, it is advisable to limit the portion size of butternut squash or combine it with other low-carb foods to stay within the recommended carbohydrate range for ketosis.
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Mexican squash can be cooked with herbs, spices, and cheese
A popular keto-friendly recipe is Mexican squash with cheese, also known as "calabacitas con queso" or "little squash with cheese". This dish involves sautéing tender grey squash with Mexican herbs and spices, and topping it with hot, melted cheese. Here's a step-by-step guide to preparing this delicious and keto-friendly meal:
Ingredients:
- Olive oil
- Onion
- Garlic
- Jalapeño pepper
- Mexican grey squash (zucchini or yellow squash can be substituted)
- Oregano
- Salt
- Chopped tomatoes
- Canned chilis
- Cheese (cheddar, Monterey Jack, or Mexican blends work well)
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Add onion and sauté for about 1 minute until it becomes translucent.
- Mix in garlic and jalapeño pepper.
- Stir in the squash.
- Season with oregano and salt to taste.
- Add chopped tomatoes and canned chilis.
- Simmer for approximately 10 minutes, stirring occasionally, or until the squash is tender but not overcooked.
- Top with grated cheese and serve immediately while the cheese is still gooey and hot.
Variations and Tips:
- You can also add diced avocado or guacamole on the side for a boost of healthy fats and flavor.
- If you prefer your squash with a bit of crunch, you can reduce the cooking time slightly.
- For a spicier dish, increase the amount of jalapeño pepper or add a dash of cayenne pepper.
- If you're short on time, pre-chopped onions and minced garlic can be used as a convenient alternative.
Remember, when following a keto diet, it's important to monitor your carbohydrate intake and choose ingredients that fit within your daily carb budget. This recipe is a tasty way to include nutritious vegetables in your keto journey, so enjoy experimenting with this Mexican squash dish and feel free to customize it to your liking!
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Frequently asked questions
The Ketogenic Diet is a low-carbohydrate, moderate-protein, and high-fat diet. It is designed to help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues.
Zucchini and yellow squash are examples of summer squash that are safe to eat on a keto diet. They typically have 3 to 4 grams of net carbohydrates per 100 grams.
Butternut, acorn, and pumpkin are examples of winter squash that are picked in the fall and tend to have more carbohydrates. Winter squash typically has 10-15 grams of net carbs per 100-gram serving.
Mexican squash can be prepared in various ways, including roasting, grilling, steaming, or eating it raw. It can be seasoned with olive oil, chili powder, garlic powder, cayenne pepper, salt, and pepper and topped with cheese or served with black beans and corn tortillas.
