Chayote Squash: The Ultimate Keto-Friendly Superfood You Need to Try Now!

For individuals monitoring their carbohydrate intake or adhering to an autoimmune protocol (AIP) diet, finding suitable substitutes for sweet and starchy foods is a common challenge. While cauliflower rice, zucchini noodles, and almond/coconut flour-based baked goods have gained popularity, chayote squash presents itself as a versatile and often overlooked option.

What is Chayote Squash?

Chayote squash (Sechium edule) is a gourd belonging to the Cucurbitaceae family, related to cucumbers, zucchini, pumpkins, and melons. Native to Central America, chayote is now cultivated and consumed globally, particularly in Latin America, Asia, and the South Pacific. The fruit is typically bright green and pear-shaped, featuring a thin, edible skin and white flesh.

Known by various names such as christophene, choko, chuchu, and vegetable pear, chayote can be eaten raw or cooked, though cooking is more common. When eaten raw, it is often thinly sliced and added to salads, salsas, or marinated in citrus juice.

Nutritional Benefits of Chayote Squash

Chayote is a nutritional powerhouse, offering more than just a low-carb option. It is rich in vitamin C and folate, and contains vitamins K and B6.

Diuretic Effect

The fruit and leaves of chayote possess a potent diuretic effect. A case report linked severe hypokalemia (low potassium levels) to chayote ingestion, with potassium levels normalizing after chayote consumption ceased. While this is an extreme case, individuals with potassium balance abnormalities should exercise caution.

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Potential Anti-Cancer Properties

Research suggests that chayote extract may have anti-cancer properties.

Low in Carbohydrates, High in Fiber

Chayote is naturally low in carbohydrates and high in fiber, resulting in a very low glycemic load. A one-cup serving contains 6 grams of total carbohydrate, with over 2 grams of fiber, resulting in a net carb count of just 4 grams. This makes it an excellent choice for those following a ketogenic diet.

Chayote on a Keto Diet

You might be wondering, is chayote keto? Absolutely! As you go down a ketogenic diet, you start to dive into a world of culinary creativity, especially when it comes to finding substitutes for beloved fruits and vegetables that may not fit the keto macros. Let’s learn more about an intriguing contender in the keto-friendly produce section: the chayote squash. This unique, often overlooked vegetable could be your next go-to ingredient for keeping your meals exciting and your carbohydrate count low.

Chayote Varieties

There are two varieties of Mexican chayote squash: smooth and prickly, and the prickly ones are super spiky! The most common one is the light green skin chayote, usually with smooth skin. But you might be surprised to find out that there's a nice variety of these Aubrey II-looking veggies! In Mexico and Southern America, you can easily find the white chayote, green chayote, and the prickly chayote. In Los Angeles where we have access to all of them, there's no real difference in taste.

Chayote's Flavor Profile

Chayote fruit has a mild flavor, often described as a cross between a cucumber and a potato. This blandness makes it a versatile ingredient for Paleo, low-carb, ketogenic, or AIP (autoimmune protocol) diets, serving as a foundation for starchy side dish substitutes.

Chayote in the Kitchen: Versatile Keto-Friendly Uses

Chayote's mild flavor and crunchy texture make it a versatile ingredient in the kitchen. It can be used raw in salads, boiled, steamed, or even stuffed. When using chayote as a substitute in recipes, keep in mind that it will absorb the flavors of the ingredients it's cooked with.

Here are some ways to incorporate chayote into your keto meal plan:

Grated and Fried: Grate chayotes like potatoes and combine with carrots to make fried patties, similar to hash browns.
Roasted: Cube chayotes and roast them with garlic and olive oil for a simple substitute potato dish.
Slaw/Salad: Create a crunchy chayote slaw or salad for a light side dish.
Noodles: Spiralize chayote into noodles and use them as a pasta alternative. Chayote contains glucomannan, a dietary fiber also found in shirataki noodles.
Stuffed Chayotes: Hollow out chayote halves and fill them with a mixture of meat, cheese, and spices.
Stews or Soups: Add chayote to stews or soups. Chicken and chayote stew topped with sour cream is a delicious way to feature chayote.
Chayote au Gratin or Scalloped Chayotes: Prepare chayote au gratin or scalloped chayotes for a comforting side dish.
Chayote Salads: Thinly slice chayote and mix with your choice of greens, protein, and dressing for a refreshing and filling salad option. Consider pairing it with jícama, another great Mexican low-carb vegetable.
Grilled Chayote: Thickly slice chayote and grill until just tender for a simple yet flavorful side dish.
Mock Apple Pie: Use chayote in place of apples in your favorite apple pie recipe, adjusting the sweetness and adding cinnamon and lemon juice to achieve that classic apple pie taste. Top with a keto-friendly pie crust for a tasty and guilt-free treat.
Keto Mock Apple Crumble/Crisp: Create a keto-friendly "apple" crumble or crisp using chayote.
Chayote Chips: Thinly slice chayote and toss in olive oil or ghee, salt, and your choice of seasonings. Bake until crispy for a healthy chip alternative.
Chayote Juice or Smoothie: Chayotes can be juiced! If you don't have a juicer, you can add chayote to your favorite smoothie recipe for an extra boost of vitamins and minerals.
Pickled Chayote: Pickle chayote with a simple mix of vinegar, salt and sometimes even chili peppers for a little kick!
Mauritian cuisine: In Mauritius, chayote leaves are used in brothy soups that accompany lentil and/or rice dishes. Another common use is stir-fried chayote with ginger and ground pork or ground chicken added. Last but not least is every Mauritian's favorite chayote recipe: Boulette Chouchou (a Hakka-Chinese steamed chayote dumpling).

Chayote: A Global Ingredient

Despite its extensive use in the Americas and in Asian and Southeast Asian cuisines, chayote remains relatively unknown in the US and most Western countries. In Louisiana, chayotes, more commonly known as mirliton (pronounced "MEL-a-tahn") or vegetable pear, are an integral part of their cookery. Some popular Louisiana chayote dishes are crawfish-stuffed mirliton and casseroles. You might be surprised that it's used in dessert recipes like the Mirliton pudding, which is composed of pecans, raisins, brown sugar, and warming spices like cinnamon and nutmeg! In Cajun country, or Arcadiana, the most popular way to use chayotes is in a pork stuffing or seafood dressing.

In Mexico and its neighbors to the south, chayote uses are vast and wide and are deep-rooted in ancient cookery. Soups and stews are by far the most popular way to use these economical squashes. In Los Angeles, we have a famous Mexican restaurant called Guelaguetza. Devoted primarily to Oaxacan cuisine and beloved by the late Los Angeles Times restaurant critic, Jonathan Gold, Guelaguetza serves a very simple soup called Caldo de Pollo, which is essentially a light chicken soup with sliced chayote with the skin intact. Chayotes are also enjoyed in simple forms like steamed or sautéed and then tossed with cilantro, cumin, and jalapenos.

Finding Chayote

If you live in a part of the country where chayote isn't commonly available, your best chance of finding it is at any Latin, Asian, or Indian grocery store.

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The Low-Carb Squash Family

Squash offers a wide variety of flavors, textures, and carb counts, making it a versatile addition to any low-carb or keto diet.

Summer Squash

Summer squash varieties, like zucchini, yellow squash, pattypan, and chayote are typically lower in carbs and are great for quick cooking methods like grilling, sautéing, or even using as pasta substitutes. These squash varieties are usually softer, with thinner skin, and they cook up quickly, making them super easy to work with.

Zucchini: Zucchini is a go-to for many people, and for good reason. It’s mild, versatile, and can be used in everything from grilling to making low-carb noodles (hello, zoodles!). It's also great for stuffing, especially the round type. Uses: Grilling, sautéing, spiralizing for noodles, or baking into low-carb muffins, breads, cakes and smoothies where it acts as a thickener.
Yellow Squash: Similar to zucchini, yellow squash has a mild flavor and soft texture. It’s a bit sweeter and can be used interchangeably with zucchini in most recipes (perfect for making "apple" pie!). Uses: Stir-frying, roasting, or slicing into salads.
Pattypan Squash: Pattypan squash looks a little different with its fun, scalloped shape, but don’t let that fool you-it’s just as easy to cook with.

Winter Squash

Winter squash varieties, such as butternut, spaghetti, and kabocha, bring heartier flavors and richer textures to the table. While many winter squash options are higher in carbs than summer squash, there are still lower-carb choices, like spaghetti squash and hubbard squash, that work well in keto-friendly meals.

Hokkaido Squash: Also known as Red Kuri or Onion squash, Hokkaido squash has a distinct shape and color. This bright orange squash is often favored for its sweet, nutty flavor and smooth texture.
Delicata Squash: Delicata squash might not be as well-known, but it’s worth a try! It has a delicate, sweet flavor and a thin skin that you don’t even need to peel before cooking.
Butternut Squash: Butternut squash is probably the most popular winter squash. Its creamy, sweet flesh makes it perfect for soups, purees, and roasting.
Sugar Pumpkins (Pie Pumpkins): Sugar pumpkins are smaller and sweeter than the larger pumpkins you might carve at Halloween.
Acorn Squash: Acorn squash has a slightly sweet, nutty flavor and is perfect for roasting or stuffing.
Hubbard Squash: Hubbard squash is known for its large size and tough, bumpy skin. While it can look a bit intimidating, its sweet and flavorful flesh makes it a great choice for soups and casseroles.
Spaghetti Squash: If you’re looking for a pasta substitute, spaghetti squash is your best friend. Once cooked, its flesh pulls apart into noodle-like strands, making it perfect for low-carb meals like spaghetti or stir-fries.
Long Island Cheese Pumpkin: Named for its flat, wheel-like shape resembling a cheese wheel, the Long Island Cheese pumpkin has a dense, sweet flesh.
Carnival Squash: Carnival squash is a beautiful mix of colors, often orange, yellow, and green, with a sweet, mild flavor similar to acorn squash.
Blue Doll Pumpkin: This Australian heirloom pumpkin has blue-gray skin and dense, sweet orange flesh. It’s similar to other pumpkins but with a unique look and slightly sweeter taste.
Kabocha Squash: Kabocha squash, also known as Japanese pumpkin, has a sweet, rich flavor and creamy texture, making it ideal for soups or roasting.
Porcelain Doll Pumpkin: This pumpkin variety lives up to its name, with its whimsical shape and deep orange flesh. Porcelain Doll pumpkins are as beautiful as they are tasty. With their pale pink skin and sweet flesh, they add a unique visual appeal to seasonal dishes.
Tiger Stripe Squash: With its striking stripes and colorful skin, Tiger Stripe squash is a standout both visually and in flavor.
Cinderella Pumpkin: Cinderella pumpkins are famous for their shape (think of the pumpkin from the fairy tale!), but they’re also delicious.
Lumina Pumpkin: White pumpkins aren’t just for decoration. Lumina pumpkins have a slightly milder flavor compared to sugar pumpkins but are great for soups, pies, or roasting.
Galeux d'Eysines Pumpkin: This unique French heirloom pumpkin is known for its warty, salmon-colored skin.
Sweet Dumpling Squash: This decorative squash has a unique, speckled green, orange, and white skin.

Chayote as an Apple Substitute

A favorite way for the keto community to use chayote is as a stand-in for apples, especially in satisfying breakfast and dessert recipes! Chayote's low net carb content is extremely exciting for those on a ketogenic diet as it paves the way for a cornucopia of keto recipes that would otherwise use higher carbs, vegetables, or fruits. Chayote can easily fit into your daily carb limit with only about 4.5 g net carbs per 100 g serving. To top it all, it's easy on the wallet as it's one of the cheapest vegetables.

Keto "Apple" Crumble Recipe

If you’ve been doing keto for a while, odds are you’ve heard of chayote squash subbing in for all things apple. From a classic apple pie, to keto apple crumble, and even English minced pies. Chayote, crisp and mostly taste-less, is an interesting veggie. And aside from being low carb (think just 2.8g net carbs/100g serving), chayote is rich in dietary fiber, iron, manganese, phosphorus, zinc, potassium, copper, vitamins B1, B2, B6 and C.

Here’s how to make a Low Carb & Keto Apple Crumble:

Ingredients:

Chayote squash
Sweetener (Erythritol or Pyure)
Spices: Cinnamon, Nutmeg, Allspice
Lemon Juice
Apple Extract
Almond Flour
Coconut Flour
Butter
Pecans

Instructions:

Preheat oven to 350°F/180°C.
Lightly toast almond flour in a skillet or pan over medium heat, until fully golden and fragrant (2-4 minutes). This is very important taste-wise, so don't skip!
Whisk thoroughly together in a small bowl the toasted almond flour, coconut flour, sweetener, cinnamon and salt.
Add in butter and rub the mixture with your fingertips until it resembles coarse bread crumbs.
Incorporate pecans and set aside.
Mix together, in a rimmed baking tray or dish, chayote, sweetener, cinnamon, nutmeg, allspice and lemon juice (starting with 1 tablespoon, tasting and adding more as needed).
Add in apple extract, starting with just 1/2 teaspoon, adding more to taste.
Top with crumble and bake for 30 minutes.

Tips:

This apple extract is a real wonder. It helps to up the apple factor up quite a notch.
Apples, unlike chayote, are rather acidic. So you really need to up your acid factor via lemon juice here.
If you’re planning on making a mock apple pie with chayote, this poses a slight problem because apples are clearly much sweeter than chayote.

tags: #chayote #keto #friendly #nutrition