This Butternut Squash, Caramelized Onion & Cheddar Dip might be my most favorite keto app I’ve ever EVER made. It’s SO rich and flavorful and breaks away from the standard flavors and dishes I’m used to.
Yes, butternut squash is a bit higher in carbohydrates than many vegetables, but does have a nice tradeoff of some additional health benefits. It’s a perfect option in moderation, especially for those who practice Intermittent Fasting or only eat 2 meals a day. One cup of butternut squash has around 500mg of Potassium (an electrolyte needed on the keto diet) and 7g of Fiber (great for promoting regularity). It also contains tons of Vitamins A and C & anti-oxidants!
Butternut Squash, Caramelized Onion & Cheddar Dip
1 large butternut squash (or a pre-cubed + peeled container)
4 tablespoons unsalted butter (at least 1/2 stick)
2 big sprigs of rosemary
1 sweet onion, diced
4 medium cloves garlic, minced (or a couple scoops from a jar)
1/4 cup heavy cream
1/4 cup shredded mozzarella cheese
1/2 cup sour cream
8 oz shredded cheddar cheese
If you need to know how to cook a butternut squash:https://www.allrecipes.com/r…/159433/baked-butternut-squash/– If you go the easy route like I do and buy the pre-cubed squash from the grocery store, drizzle in olive oil, salt/pepper and spread out evenly on a greased baking sheet. Roast for 30 mins.
– While squash is roasting, melt the butter in a large pan. Add rosemary (whole) and fry in butter until lightly crisped and beginning to darken slightly. Remove the rosemary from pan and set aside.
– Add onion to the butter, season with salt/pepper and cook over medium heat, stirring occasionally. Cook until onion has caramelized (20-30 mins). Stir in the garlic at the very end and cook for 1 minute.
– Place roasted squash, onions, and 2/3 of the crispy rosemary (removed from stem) into a food processor or powerful blender. Process until combined. Add mozzarella, heavy cream and sour cream and process until smooth.
– Transfer squash mixture to 8×8 baking dish (greased/baking spray) and stir in half of the cheddar cheese. Top with remaining cheese. (***At this point, the dip can be covered and refrigerated for up to 3 days before baking and serving)
– Bake dip at 400°F until cheese is melted and browning on top, I’d say 20 minutes. Top with remaining crispy rosemary for garnish.
– I served with Low Carb Chips
**Adapted from this base recipe (I can’t claim the full genius!):https://www.seriouseats.com/…/warm-butternut-squash-cheddar…
Keto Inspo 