FREE 5-Ingredient Recipe EBook
- Why You’ll Love This Yellow Squash Recipe
- Ingredients & Substitutions
- How To Cut Summer Squash (4 Ways)
- How To Cook Yellow Squash
- Recipe Variations
- Storage Instructions
- What To Serve With Yellow Squash Recipes
- More Easy Summer Squash Recipes
- Recommended Tools
- Yellow Squash Recipe (4 Easy Ways) Recipe card
- Recipe Reviews
If you’re a fan of summer squash, get ready to discover your new favorite recipe for those sun-kissed months… Introducing my quick and irresistible yellow squash recipe that will have you hooked from the first bite. Just like patty pan squash or zucchini , this summer squash can be cooked in various ways: Roasting, air frying, sauteing, or grilling… and I’ll show you all these methods. It’s the only guide for how to cook yellow squash you’ll ever need!
Why You’ll Love This Yellow Squash Recipe
- Delicate, buttery flavor
- Caramelized, tender texture
- Fast prep
- Ready in 15 minutes
- 4 ways to make it: roasted, sauteed, grilled, or air fryer!
Ingredients & Substitutions
Here I explain the best ingredients for cooking summer squash, what each one does in the recipe, and substitution options. For measurements, see the recipe card .
- Yellow Squash – These summer squash are very similar to zucchini (so similar that you can use a mix of yellow squash and zucchini here!), but they taste a little sweeter and more nutty. There are actually two varieties, crookneck and straightneck yellow squash. Either will work for yellow squash recipes, but straightneck is easier when you want to cut sheets or strips. Since squash releases a lot of water, small to medium yellow squash are sweeter and less watery, making them easier to brown.
- Olive Oil – Used for flavor and browning, and to prevent sticking. You can use any neutral cooking oil you like, such as avocado oil. Since all of these methods use fairly high heat, I don’t recommend using butter, but you can drizzle with some melted butter towards the end for flavor if you like.
- Sea Salt & Black Pepper
- Optional Flavor Boosters – Add grated parmesan cheese for a savory and nutty flavor, garlic powder for a classic flavor, homemade Italian seasoning for an herby flavor, or crushed red pepper flakes for some heat.
How To Cut Summer Squash (4 Ways)
There are 4 different ways to cut squash for yellow squash recipes! You can use most of these slicing techniques with any method, but I’ll tell you why I prefer some over others. After you trim off the ends, you can choose the shape you want:
- Strips – Cut crosswise into shorter pieces. Cut each piece in half lengthwise, then repeat again. You’re basically creating long wedges. This cut is ideal for roasting (shown below) or air frying, because it’s easy to flip and cooks quickly. You can also add breading to this shape, similar to healthy zucchini fries .
- Circles – To cut it into circles, trim the ends and slice crosswise to make 1/2-inch-thick rounds. It’s perfect for sauteing, air frying (shown below), or roasting because it allows for even cooking and caramelization. I cut my squash this way most often! It’s also good for a squash casserole recipe or making fried zucchini with yellow squash instead.
- Sheets – You can roast or grill summer squash cut in half lengthwise, but in my testing this method turned out kind of mushy and didn’t cook evenly. Instead, a better option is to slice lengthwise into thin sheets. (You can use a knife for this, but a mandoline makes it even easier.) This method is ideal for grilling (shown below), because it exposes a larger surface area to the grill, allowing for beautiful grill marks, and won’t fall through the grates like other shapes would. I use the same method for grilled zucchini !
- Cubes – Slice it lengthwise into thick slices. Stack the slices and cut lengthwise again to make strips. Finally, stack the strips and slice them crosswise to make cubes. This shape is ideal for sauteing (shown below), but it works for air frying or roasting, too.
How To Cook Yellow Squash
This section shows how to cook yellow squash in 4 different ways, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .
Baked Yellow Squash:
- Season. Cut the squash into slices, cubes, or strips. Toss with olive oil, salt, pepper, and any flavor boosters, if using.
- Bake. Spray a baking sheet with cooking spray (or brush with oil) and arrange the squash. Roast yellow squash in the oven, flipping halfway through, until tender. If you like them golden brown, broil until browned.
Sauteed Yellow Squash:
- Season. Cut the squash into circles or cubes. Toss in olive oil, salt, pepper, and any flavor boosters, if using.
- Saute. Heat more oil in a large non-stick skillet over medium heat. Add the squash to the pan in a single layer. Saute yellow squash, without moving, until golden brown on the bottom. Flip and repeat until golden on the other side. (For cubed squash, you can just cook and stir occasionally, but avoid stirring constantly as this will prevent browning.)
Grilled Yellow Squash:
- Season. Cut the squash into thin sheets. Brush both sides with olive oil, and season with salt, pepper, and any flavor boosters, if using. (If you plan to add parmesan, it’s best added after grilling.)
- Grill. Brush or spray oil onto the grates on an outdoor grill (or a cast iron grill pan on the stove) and preheat. Cook yellow squash on the grill, without moving, until the grill marks form on the bottom. Flip and grill on the other side, until the squash is tender.
Air Fryer Yellow Squash:
- Season. Cut the squash into slices, cubes, or strips. Toss with olive oil, salt, and pepper. Sprinkle with any flavor boosters, if using.
- Air Fry. Arrange the yellow squash in the air fryer basket in a single layer. Air fry until tender and golden. (You can also mix the squash with other air fryer vegetables !)
Recipe Variations
Simple salt and pepper is all you need to make flavorful summer squash, but every know and then, I like to spice it up. Here are some ideas, mix and match to your taste:
- Onion – Saute some diced onions (or cook for longer and make caramelized onions !) before cooking yellow squash in a skillet.
- Fresh Herbs – After cooking, sprinkle your squash with fresh basil, fresh parsley, or fresh thyme for a more summery flavor.
- Cheese – You can toss with grated parmesan before or after you cook yellow squash, as mentioned above. But it’s also delicious with any type of shredded cheese melted on top at the end!
- Sauces – Drizzle cooked yellow squash recipes with lemon butter sauce , creamy lemon garlic aioli , or sugar-free marinara .
- Lemon – Squeeze some lemon juice on the squash for a zesty, fresh flavor.
Storage Instructions
- Store: Keep leftovers in an airtight container in the fridge for 3-5 days.
- Meal prep: Cut or slice squash and store in the fridge for up to 2-3 days, until ready to cook.
- Reheat: Reheat in a warm skillet, in the microwave, or in the oven at 350 degrees F until warmed through.
Can You Freeze Summer Squash?
Yes, you can freeze cooked summer squash. Allow it to cool completely, transfer to an airtight container or freezer bag, and store in the freezer for up to 3 months.
To freeze summer squash before cooking, wash and slice it into desired shapes and blanch it in boiling water for a couple of minutes, then quickly cool it in ice water, drain, and pat dry. Place the prepared squash in airtight freezer bags or containers, and store in the freezer for up to 3 months.
What To Serve With Yellow Squash Recipes
Now that you’ve learned how to cook yellow squash recipes 4 different ways, you can pair this summer veggie with just about any main dish. Here are some of my favorites:
- Grilled Meats – While you’re grilling the yellow squash, keep the grill on and make shrimp skewers , juicy grilled pork chops , crispy grilled chicken thighs (or chicken breasts ), a fancy tri tip or grilled lobster tail , or a simple grilled steak . Or keep it super basic with some juicy burgers !
- Air Fryer Mains – Make a full air fryer meal or cook yellow squash using another method while you make air fried cod , crispy air fryer chicken thighs , or juicy air fryer pork chops simultaneously with other yellow squash cooking methods.
- Baked Mains – Try nut-crusted baked haddock or a reverse sear steak with your yellow squash recipe for a special meal. For every day, make easy baked chicken legs or baked salmon .
- Stovetop Dishes – You can’t go wrong with a juicy ribeye steak topped with compound butter , but for a weeknight meal, try pan fried tilapia or honey garlic chicken .
More Easy Summer Squash Recipes
I love fresh cooked veggies in the summer! Once you learn how to cook yellow squash, try these other summer squash ideas:
Yellow Squash Casserole
Zucchini Fritters
Baked Ratatouille
Patty Pan Squash Recipe
Recommended Tools
- Skillet – This skillet is my personal go-to choice. I love the heat distribution, durable construction, and nonstick surface that lasts and lasts.
- Baking Sheet – My fave, so you probably see it a lot in my pictures! It conducts heat well and the non-stick coating lasts a long time.
- Cast Iron Grill Pan – A good option if you want to grill your yellow squash recipes but don’t have a grill (or the weather doesn’t cooperate).
- Air Fryer – Roomy basket… check. Doesn’t take up a lot of space on my counter… check.
Ingredients
Tap underlined ingredients to see the ones I use.
Basic Yellow Squash:
- 2 lb Yellow squash ▢
- 2 tbsp Olive oil ▢
- 1/2 tsp Sea salt ▢
- 1/2 tsp Black pepper ▢
Optional Flavor Boosters:
- 1/4 cup Grated parmesan cheese ▢
- 1 tsp Garlic powder ▢
- 1 tsp Italian seasoning ▢
- 1/2 tsp Crushed red pepper flakes ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
Sauteed Yellow Squash:
- Cut off the ends of the summer squash, then cut into 1/2-inch slices or 1/2-inch cubes.
- In a large bowl, toss the squash with 1 tablespoon of olive oil, plus the salt, pepper, and any flavor boosters, if using.
- Heat the remaining tablespoon of olive oil in a large non-stick skillet over medium heat.
- Add the squash slices to the pan in a single layer. (Work in batches if they don’t fit in a single layer.) Saute yellow squash for 3-4 minutes, without moving, until golden brown on the bottom. Flip and repeat until golden on the other side. (For cubed squash, you can just cook for 6-8 minutes and stir occasionally, but avoid stirring constantly as this will prevent browning.)
Roasted Yellow Squash:
- Preheat the oven to 450 degrees F (232 degrees C). Spray a baking sheet with cooking spray (or brush with oil).
- Cut off the ends of the squash. Cut into 1/2-inch slices, 1/2-inch cubes, or 1/2-inch-thick strips (about 3-4 inches long).
- In a large bowl, toss the summer squash with the olive oil, salt, pepper, and any flavor boosters, if using.
- Transfer the squash to a baking sheet and arrange in a single layer.
- Roast yellow squash in the oven for 10-12 minutes , flipping halfway through, until tender. If you like them golden brown, roast for only 5 minutes instead , then flip and place 6 inches from the broiler for 5-8 more minutes , until browned.
Grilled Yellow Squash:
- Brush or spray oil onto the grates on an outdoor grill , or a cast iron grill pan for stovetop cooking. Preheat the outdoor grill for at least 10 minutes, or the grill pan on the stovetop for 2 minutes, over medium-high heat.
- Cut off the ends of the squash, then slice lengthwise into 1/2-inch sheets.
- Brush both sides of the yellow squash slices with olive oil. Season with salt, pepper, and any flavor boosters, if using. (For the grilling method, it’s best not to add parmesan until after grilling.)
- Place the squash onto the grill or grill pan in a single layer. (Work in batches if using a grill pan.)
- Grill for 4 minutes , without moving, until the grill marks form on the bottom. Flip and grill for 4 more minutes on the other side, until the squash is tender.
Air Fryer Yellow Squash:
- Preheat the air fryer to 400 degrees F (204 degrees C).
- Cut off the ends of the squash. Cut into 1/2-inch slices, 1/2-inch cubes, or 1/2-inch-thick strips (about 3-4 inches long).
- In a large bowl, toss the summer squash with the olive oil, salt, pepper, and any flavor boosters, if using.
- Arrange the yellow squash in the air fryer basket in a single layer. (Cook in batches if they don’t all fit in a single layer. Mine took 2 batches.)
- Air fry for 8-10 minutes , until tender and golden.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup, or 1/4 entire recipe
Nutrition info does not include optional flavor boosters.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Yellow Squash Recipe
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Yellow Squash Recipe (4 Easy Ways)
Learn how to cook yellow squash with this versatile, easy summer yellow squash recipe, made for the stovetop, oven, air fryer, or grill!
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/yellow-squash-recipe/
Ingredients
Basic Yellow Squash:
- 2 lb Yellow squash
- 2 tbsp Olive oil
- 1/2 tsp Sea salt
- 1/2 tsp Black pepper
Optional Flavor Boosters:
- 1/4 cup Grated parmesan cheese
- 1 tsp Garlic powder
- 1 tsp Italian seasoning
- 1/2 tsp Crushed red pepper flakes
Instructions
Sauteed Yellow Squash:
- Cut off the ends of the summer squash, then cut into 1/2-inch slices or 1/2-inch cubes.
- In a large bowl, toss the squash with 1 tablespoon of olive oil, plus the salt, pepper, and any flavor boosters, if using.
- Heat the remaining tablespoon of olive oil in a large non-stick skillet over medium heat.
- Add the squash slices to the pan in a single layer. (Work in batches if they don’t fit in a single layer.) Saute yellow squash for 3-4 minutes, without moving, until golden brown on the bottom. Flip and repeat until golden on the other side. (For cubed squash, you can just cook for 6-8 minutes and stir occasionally, but avoid stirring constantly as this will prevent browning.)
Roasted Yellow Squash:
- Preheat the oven to 450 degrees F (232 degrees C). Spray a baking sheet with cooking spray (or brush with oil).
- Cut off the ends of the squash. Cut into 1/2-inch slices, 1/2-inch cubes, or 1/2-inch-thick strips (about 3-4 inches long).
- In a large bowl, toss the summer squash with the olive oil, salt, pepper, and any flavor boosters, if using.
- Transfer the squash to a baking sheet and arrange in a single layer.
- Roast yellow squash in the oven for 10-12 minutes , flipping halfway through, until tender. If you like them golden brown, roast for only 5 minutes instead , then flip and place 6 inches from the broiler for 5-8 more minutes , until browned.
Grilled Yellow Squash:
- Brush or spray oil onto the grates on an outdoor grill , or a cast iron grill pan for stovetop cooking. Preheat the outdoor grill for at least 10 minutes, or the grill pan on the stovetop for 2 minutes, over medium-high heat.
- Cut off the ends of the squash, then slice lengthwise into 1/2-inch sheets.
- Brush both sides of the yellow squash slices with olive oil. Season with salt, pepper, and any flavor boosters, if using. (For the grilling method, it’s best not to add parmesan until after grilling.)
- Place the squash onto the grill or grill pan in a single layer. (Work in batches if using a grill pan.)
- Grill for 4 minutes , without moving, until the grill marks form on the bottom. Flip and grill for 4 more minutes on the other side, until the squash is tender.
Air Fryer Yellow Squash:
- Preheat the air fryer to 400 degrees F (204 degrees C).
- Cut off the ends of the squash. Cut into 1/2-inch slices, 1/2-inch cubes, or 1/2-inch-thick strips (about 3-4 inches long).
- In a large bowl, toss the summer squash with the olive oil, salt, pepper, and any flavor boosters, if using.
- Arrange the yellow squash in the air fryer basket in a single layer. (Cook in batches if they don’t all fit in a single layer. Mine took 2 batches.)
- Air fry for 8-10 minutes , until tender and golden.
Maya’s Recipe Notes
Serving size: 1 cup, or 1/4 entire recipe
Nutrition info does not include optional flavor boosters.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
