Low Carb Butternut Squash and Mushroom Lasagna: a luscious autumnal side dish to accompany any meat.
So you love squash, mushrooms and cheese. If that’s you, this keto recipe is definitely one you must try. Although it takes a little longer to prepare because of the various elements involved, it’s surprisingly easy to put together.
A Great Keto Winter Warmer.
There is no doubt that Autumn is definitely here. Decidious trees are losing their leaves and there are gorgeous, red and yellow carpets everywhere. The wind is getting chillier every day. Coats, hats, gloves and scarves are becoming the norm. Christmas isn’t far off now and the countdown has began. It’s that time of year when hearty, warm food becomes centre piece on our tables. And this Low Carb Butternut Squash and Mushroom Lasagna is definitely the one to warm your cockles. Layers of squash, cheese and a creamy mushroom sauce deliver a taste explosion that is just perfect alongside beef, chicken, pork, or game.
From a keto perspective, this side dish provides a lot of healthy fats, a decent quantity of protein and a reasonably small amount of carbohydrates. 13g carbs for each 1/6th slice, to be precise. I realise this isn’t quite ideal. But as long as you enjoy it with meat and not on its own as a main dish, you should still remain in ketosis. Granted, you may need to watch what else you eat on the same day, depending on your carbs goal. Mine is 25g daily, so eating this side dish with a juicy steak leaves me with a decent carbs left-over allowance. But everyone’s carbohydrates tolerance is different. I’m only saying this because once you taste Low Carb Butternut Squash and Mushroom Lasagna you will want a second helping!
Please do your best to resist the temptation of having a second helping… it will be difficult… I recommend that you try and focus on the fact that you’ll have 5 more portions to enjoy during the coming days! Of course you could freeze the left over portions and save them for another time. Entirely up to you. Just don’t indulge in seconds if you can help it.
A Healthy Keto Lasagna?
Lasagna is a baked Italian dish of thin sheets of pasta layers with sauce and fillings in between. Obviously, pasta is a no-can-do zone for the keto lifestyle. However, the other elements of Low Carb Butternut Squash and Mushroom Lasagna are all there, so in my view, this is definitely worthy of the lasagna title.
When it comes to the health aspect, this side dish is as nutritionally rich as you can get. Butternut squash delivers tons of Vitamin A, loads of Vitamin C, plenty of minerals, plus an ample dose of fiber. With phytonutrients and antioxidants galore, butternut squash is a far superior vegetable compared to zucchini (courgette), its summer cousin. Unfortunately for ketoers, you get 8.3g of net carbs in 100g of butternut squash, compared to 2g in 100g of zucchini. Hence, much as butternut squash is tasty and healthy, it shouldn’t be an everyday choice for the keto foodie. On the other hand, mushrooms fare very well indeed on the carbs scale, with the chestnut variety containing just 2.3g carbs per 100g weight. And they are a powerhouse of key micronutrients.
How to make Low Carb Butternut Squash and Mushroom Lasagna.
First of all, you cut the cheeses, roast the squash and sauté the mushrooms. Secondly, you layer each element in an oven-proof dish. Finally, you bake the lasagna while you cook your preferred meat.
So. To sum up, my Low Carb Butternut Squash and Mushroom Lasagna requires very little effort or skill. Yes, it’s a bit more long-winded than my usual recipes. But it’s well worth the time investment…remember you will have 6 meals to enjoy it with!
- Yield: 6
- Serving size: ⅙th
- Calories: 609
- Fat: 51.6g
- Net Carbs: 13g
- Protein: 21.5g
- 1kg butternut squash (net weight)
- 500g chestnut mushrooms
- 150ml double cream
- 350g strong cheese (e.g. extra mature cheddar) cut into small cubes
- 60g freshly grated Parmigiano Reggiano (you may need more if using the Padano variety as it's less strong in flavour)
- 60ml extra virgin olive oil (U.S. option HERE)
- 20g unsalted butter
- 1 tbsp (15ml) melted coconut oil (U.S. option HERE)
- 1 minced garlic clove
- 2 tablespoons of fresh thyme
- 4-5 rosemary sprigs
- fine Himalayan pink salt (U.S. option HERE)
- freshly ground black pepper
- grate Parmesan and set aside.
- cut cheese into small cubes and set aside.
- clean mushrooms under running water, shake water off and slice.
- put butter and 30ml of olive oil into a frying pan or wok, add 2 sprigs of rosemary and cook for 1 minute.
- discard rosemary; add sliced mushrooms, garlic, butter, 1 tbsp of thyme leaves, salt and pepper.
- cook mushrooms for 8-10 mins or until all water has evaporated.
- meanwhile, prepare squash: peel, halve, remove internal filaments and seeds, then cut 1cm thick slices and set aside.
- once the mushrooms have cooked and no water remains in the pan, add double cream and simmer for 1 more min.
- transfer creamed mushrooms to a bowl, then blitz using an immersion blender, until you have a creamy, smooth sauce; taste test and adjust salt and pepper as required; set aside.
- pre heat oven to 190°C fan (210°C static).
- put the sliced squash into a zip-lock bag, add 30ml of extra virgin olive oil and rub until all slices are well coated.
- transfer squash slices to a baking tray, sprinkle salt and black pepper, remaining thyme leaves and rosemary sprigs.
- bake for 10-12 mins until a knife tip goes through with minimal resistance; remove from oven and discard rosemary sprigs.
- raise oven temperature to 200°C fan (225°C static).
- pour coconut oil into a baking dish (approx. 25cm x 20cm) and spread with your fingers; place a layer of squash slices, sprinkle with ½ of the strong cheese and then ½ of the mushroom sauce; repeat layer in the same order (squash>cheese>sauce).
- top with parmesan and bake for about 15 mins until golden brown and bubbly.