Are you on a weight-loss journey and searching for delicious low-carb breakfast ideas? Look no further! Try this simple low-carb breakfast recipe with roasted butternut squash. It’s not only healthy but also incredibly satisfying!
Hi, lovely friend, it's essential to break your fast (breakfast) with a healthy meal, like quinoa breakfast to fuel your body. Always aim for a healthy breakfast that's nutrient-rich, so that you feed your cells ample energy for the day.
It's even more important when you are looking to lose some weight! Your breakfast (and all your meals, in general) should help you burn more energy while leaving you satiated, like this weight loss kale smoothie.
I know you might not have thought of eating butternut squash for your breakfast yet, but this recipe with roasted butternut squash is a fantastic option. Butternut squash is super simple to cook, and is packed with nutrients to feed your cells and gut microbiome.
I showed you how to roast whole butternut squash. Now it's time to use it in this weight-loss breakfast. This breakfast is vegan, sugar-free, and gluten-free, offering you a super-healthy meal to kickstart your day with plenty of nutrients.
Low-Carb Breakfast
A perfect weight loss breakfast should be high in dietary fiber, low in sugar, have protein, and deliver ample nutrients to your body.
This vegan butternut squash recipe is a great way to start your day without feeling too heavy.
I chose ingredients that can help your body lose weight when consumed regularly.
- Cinnamon is associated with many health benefits, including helping burn calories.
- Cinnamon lowers blood sugar levels, thereby increasing insulin sensitivity.
- According to some studies, cinnamon can help reduce obesity, and regular consumption can reduce body weight and waist circumference.
- Cardamom is an Indian spice that has been used as medicine for many centuries.
- In laboratory studies, cardamom supplementation was found to prevent body fat accumulation.
- Ginger has been in use for many years as a spice and herbal remedy.
- Some human studies report that zingerone and shogaols (which are chemical compounds) found in ginger can help in burning fat.
- It has been reported that regular consumption of ginger may help manage obesity.
- Berries and other anthocyanin-rich treatments in a study have prevented weight gain in rodents.
- Eating berries frequently has been shown to increase both fat burn and insulin resistance in obese men.
- Berries have a low Glycemic Index. This means they don't raise blood sugar levels, making them ideal fruits to use in a weight-loss diet.
Butternut Squash Nutrition
Butternut squash is a source of dietary fiber, healthy calories, minerals, and other nutrients. The calorie count may vary from one butternut to another, depending on the weight.
Being low in fat and calories, butternut squash is a great option for weight loss is a good source of potassium and calcium.
Serving portion: 100grams. Information available in Food Data Central
- Calories 47
- Protein 1.18g
- Fat 0g
- Carbohydrate 11.76g
- Sugar 2.35g
- Fiber 2.4g
What You Need to Make this Low-Carb Breakfast
- This low-carb breakfast with already-roasted butternut squash is quick and easy for a morning meal.
- I use fresh berries, but you can use frozen fruit, too. Leave them in a closed container in your fridge (not freezer) overnight to thaw. If not, you can cook them lightly in the morning.
- You can use kiwi if it's in season, or replace it with a low glycemic fruit.
- For a spicy touch, I blended cinnamon sticks with cardamom, then sifted this to get a fine powder. This way, the delicious aroma is preserved, and you get all the nutritional benefits of these spices.
Tips
- When roasting the whole butternut, make sure not to overcook it for this breakfast recipe.
- The butternut squash should be well-cooked but firm.
- If you want an oil-free weight-loss breakfast, opt for a non-stick pan to pan-roast the butternut squash.
- Use kitchen tongs to turn the butternut slices.
- Pan-roast the butternut slices over moderately high heat, letting them brown before turning.
- Use Ceylon cinnamon rather than cassia, as it's softer and blends easily in your blender. It is also healthier than cassia cinnamon.
- This weight loss breakfast is best when warm.
I hope you'll enjoy this low-carb breakfast as much as I do. Drop me a comment and let me know how yours turned out.
I love you, Githu.
You Might Also Like These Low-Carb Breakfasts
- Sweet quinoa breakfast
- Toasted overnight oats with mango
- Healthy millet breakfast with peaches
- Zucchini oatmeal breakfast smoothie
- Wonderful breakfast of black rice with raspberries
Resources
- Fooddata central
- Ncbi
- Pubmed
📖 Recipe
The Best Low-Carb Breakfast with Roasted Butternut Squash
Equipment
- Blender
- Heavy-based pan
- kitchen tongs
- A sharp chef's knife
- A chopping board
- A cooking spoon
Ingredients
- 1 small Already roasted whole butternut squash
- 3 Ceylon cinnamon sticks
- 5 green cardamom
- a piece of nutmeg
- ½ teaspoon ginger powder
- ½ tablespoon cold pressed coconut/olive oil
- pinch of salt
- dust of black pepper
- a handful of fresh blueberries
- a handful of fresh raspberries
- 1 kiwi riped but firm
- 100 grams yogurt (plant-based) for me
Instructions
- Break cinnamon sticks into chunks. In your blender, blend the cinnamon and cardamom.
- Using a vegetable grater, grate nutmeg into powder
- Sift the blended cinnamon and cardamom using a mesh strainer then mix it with grated nutmeg and ginger powder. Store in an air-tight jar. Prepare this mix the day before.
- In a heavy-based pan, bring the spices and heat for 1 or 2 minutes, on a moderate-high heat
- During that time, slice butternut squash in circles avoiding the seeded part
- Add oil and salt to the spices, mix well using a wooden spoon
- Place the roasted butternut slices on the spices and pan-roast them
- Pan-roast each side for about 3-4 minutes till golden, turning them with kitchen tongs
- Meanwhile, clean the fruits. Peel the kiwi, and slice it into circles
- Sprinkle on the pan-roasted butternut with the cinnamon-cardamom mix, salt, and black pepper
- Add some cinnamon blend in the yogurt and whisk together
- Let the pan-roasted butternut cool a bit before serving
- In a plate, place the butternut then add fruits and yogurt
- If you want to add some sweetener, opt for maple or agave syrup
- Enjoy your roasted butternut breakfast. Thank you for sharing this recipe and leave a review
Notes
- I don't peel my butternut squash, but feel free to peel it before serving. The skin helps to hold the roasted butternut in place.
- The cinnamon blend will be more than you need. Store the rest in an air-tight jar and use it within a month. The aromas are destroyed with time.
- Ideally, prepare the spices the day before, as well as whole roasted butternut squash.
- If using frozen fruits, thaw them before serving by heating them a bit
- This weight loss breakfast is low in carbohydrates, so make sure to eat enough to avoid snacking later in the morning
Rémy
If i had money, i would hire you as a chef at home.
Githu
Hahaha Rémy. I appreciate your comment. Maybe, we can start by inviting one another and share a delicious meal. Much love to you and yours.
Monica L Carten
Hi Githu,
Hello from Valenica, Spain. We're neighbors! What town do you live in in France?
This looks fantastic and I'm wishing I had this breakfast instead of my sad toast! I would never have thought of using the butternut squash this way.
Have a lovely day!
Githu
Hi Monica, I am in Lyon, sure not far, I hope you are enjoying good weather, it's cold up here lol. Yes, you can enjoy roasted butternut for breakfast. Hopefully, you'll love it. Blessing to you Monica.
Rachel Derham
Hi Githu,
I love your recipes, your style and you love! Thank you so much for being such a beautiful person.
Rachel from New Zealand xxx
Githu
Hi Rachel, pleasure is all mine. I am glad that you are reading me from such a distance and I appreciate that a lot. Your comment goes directly to my heart, thank you so much. Be well Rachel, and be blessed.