Butternut Squash Dip

This creamy butternut squash dip is made with oven-roasted squash, cream cheese, garlic and Parmesan, blended until silky smooth. It's sweet, savory and cozy all at once, and at about 6g net carbs per serving it's an easy keto appetizer for fall get-togethers, game days and Thanksgiving snacking.

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Butternut squash isn't one of the very lowest carb vegetables, but a little goes a long way here. Two cups of roasted squash, blended with rich cream cheese and salty Parmesan, makes a big bowl of dip that serves six. You get all of that sweet, nutty fall flavor without blowing your carbs for the day, and nobody at the table will guess it's low carb.

Key Ingredients & Substitutions

• Butternut squash. You'll need about 2 cups of peeled, cubed squash (roughly 10 ounces). Buying pre-cut squash from the produce section saves a lot of peeling and chopping. Roasted pumpkin or kabocha squash works the same way if that's what you have.
• Cream cheese. This gives the dip its thick, creamy body. Use full-fat block cream cheese and let it soften on the counter first so it blends smoothly. Mascarpone makes an even richer version.
• Parmesan. Freshly shredded Parmesan adds a salty, savory edge that balances the sweetness of the squash. Pecorino Romano or aged Asiago are good swaps.
• Garlic paste. A teaspoon of garlic paste keeps things quick, but one fresh minced clove is just as good. If you roast the squash anyway, you can tuck a couple of whole garlic cloves onto the pan and blend them in once they're soft.
• Olive oil. A couple of tablespoons coats the squash so it browns nicely in the oven. Not sure which bottle to buy? Our guide to olive oil for low carbers has you covered. Avocado oil also works.
• Heavy cream. Just a splash, only if the dip needs loosening. Sour cream or a little unsweetened almond milk will do the job too.

Helpful Tips

Roast the squash for the best flavor. You could steam or microwave the squash, but roasting is what makes this dip taste so good. The dry heat of the oven concentrates the squash's natural sweetness and caramelizes the edges, which gives the finished dip a deeper, nuttier flavor. Spread the cubes out in a single layer on a sheet pan lined with a silicone baking mat so they roast instead of steam, and flip them once halfway through.

Cut even pieces. Aim for cubes about 1 inch across. Even pieces cook at the same rate, so you won't end up with some cubes burnt and others still hard in the middle. They're done when a fork slides through easily and the edges have a little color.

Blend while the squash is warm. Warm squash softens the cream cheese and melts the Parmesan slightly, so everything comes together into a smooth, velvety dip. I use my Ninja blender, but a food processor works just as well. Stop and scrape down the sides once or twice.

Adjust the texture at the end. Squash varies in how much moisture it holds, so taste and check the texture before serving. If it's too thick to scoop, blend in heavy cream a tablespoon at a time. If it seems a little thin, chill it for an hour and it will firm up.

Watch the portion size. One serving is about ¼ cup, or one sixth of the batch. Squash is higher in carbs than leafy greens, so it's worth keeping an eye on how much you scoop if you're tracking closely.

Variations

• Smoky. Add ½ teaspoon of smoked paprika and a pinch of cumin before blending.
• Herby. Blend in a few fresh sage leaves or a teaspoon of fresh thyme for a Thanksgiving-style flavor.
• Spicy. Stir in a pinch of cayenne or a spoonful of chopped chipotle in adobo for some heat.
• Baked and bubbly. Spread the dip in a small oven-safe dish, top with extra Parmesan or shredded mozzarella, and bake at 375F for 15 minutes until golden on top.
• Bacon topped. Sprinkle crumbled crispy bacon and a few toasted roasted pumpkin seeds over the top just before serving.
• Goat cheese. Swap half the cream cheese for soft goat cheese for a tangier dip.

Serving Ideas

This dip is extra delicious served warm, but it's lovely at room temperature too. For low-carb dippers, set out a tray of celery sticks, cucumber slices, bell pepper strips, jicama sticks and radishes. If you'd like something crunchy, make a batch of low carb tortilla chips, almond flour crackers or everything Parmesan crisps. For a no-cook shortcut, pork rinds are a zero carb dipper that pairs really well with the creamy squash.

It makes a pretty addition to a fall snack board alongside cheese, salami and olives, and it fits right in on a Thanksgiving appetizer spread. You can also use leftovers as a spread in a lettuce wrap, or spoon a little over roasted chicken or pork chops as a quick sauce.

Make-Ahead & Storing

This is a great make-ahead appetizer. You can roast the squash up to 3 days ahead and keep it in the fridge, then blend the dip when you need it. Or make the whole dip a day or two early, cover it tightly and refrigerate. Leftovers keep in an airtight container in the fridge for up to 4 days.

To serve it warm, reheat the dip in a small saucepan over low heat, or microwave it in 20 second bursts, stirring in between. Add a splash of cream if it has thickened in the fridge. I don't recommend freezing the finished dip because the cream cheese can turn grainy once thawed. Roasted squash cubes do freeze well for up to 3 months, though, so freeze those instead and blend the dip fresh after thawing.

More Low Carb Dips

If you loved this recipe, here are a few more dips you might enjoy:

• Low Carb Hot Crab Dip
• Low Carb Blue Cheese, Spinach, and Artichoke Dip
• Cranberry and Cream Cheese Dip
• Low Carb Pizza Dip

📖 Recipe

StepAwayFromTheCarbs.com

Butternut Squash Dip

4.67 from 9 votes

A creamy, cozy butternut squash dip made with oven-roasted squash, cream cheese, garlic and Parmesan. A keto-friendly fall appetizer at about 6g net carbs per serving.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Makes: 6 servings

Net Carbs: 6

Calories: 167

Ingredients Equipment Method Nutrition Notes

Ingredients

 

US CustomaryMetric

• 2 cups butternut squash peeled, seeded and cut into 1-inch cubes (about 10 oz)
• 2 tbs olive oil
• salt and black pepper
• 4 oz cream cheese softened
• 1 teaspoon garlic paste or 1 clove garlic, minced
• ½ cup shredded Parmesan freshly shredded
• 1-2 tbs heavy cream as needed to thin
• fresh parsley to garnish

Equipment

• Ninja Professional 72oz Countertop Blender, Black
• AmazonBasics Silicone Baking Mat Sheet, Set of 2

Step-by-Step Instructions

 

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1. Preheat the oven to 400°F (200°C). Line a small baking sheet with a silicone baking mat or parchment paper.
2. Spread the squash cubes on the baking sheet in a single layer, drizzle with the olive oil, season with salt and pepper, and toss to coat. Roast for 25-30 minutes, flipping once halfway through, until fork-tender and lightly browned at the edges.
3. Transfer the warm squash to a blender or food processor with the garlic paste, softened cream cheese and Parmesan. Blend until smooth, scraping down the sides as needed.
4. Taste and add more salt and pepper if needed. If the dip is too thick, blend in heavy cream 1 tablespoon at a time until it reaches a scoopable consistency.
5. Spoon the dip into a serving bowl, garnish with fresh parsley, and serve warm or at room temperature with low carb dippers.

Nutrition

Calories: 167kcalCarbohydrates: 7gProtein: 4gFat: 14gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 27mgSodium: 182mgPotassium: 202mgFiber: 1gSugar: 2gVitamin A: 5309IUVitamin C: 10mgCalcium: 133mgIron: 0mgNet Carbs: 6g

Notes

Roasting the squash gives this dip the best flavor; steamed squash works but tastes milder. One serving is about ¼ cup (one sixth of the dip). Refrigerate leftovers for up to 4 days; the finished dip doesn't freeze well, but roasted squash cubes can be frozen for up to 3 months.

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.