This recipe gives you all the creamy goodness of Alfredo sauce while cutting back on carbs and calories by using spaghetti squash instead of pasta. It’s perfect for anyone looking to eat more vegetables without sacrificing flavor. Plus, it’s easy to make, naturally gluten-free, and can be customized with your favorite proteins or veggies.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Spaghetti squash
Olive oil
Garlic, minced
Heavy cream or half-and-half
Parmesan cheese, grated
Cream cheese (optional for extra creaminess)
Butter
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Optional: grilled chicken, shrimp, or sautéed mushrooms
Directions
Preheat oven to 400°F (200°C).
Cut spaghetti squash in half lengthwise and scoop out the seeds.
Drizzle the cut sides with olive oil, season with salt and pepper, and place cut-side down on a baking sheet.
Roast for 35–40 minutes, or until the flesh is tender and easily shredded with a fork.
While the squash is roasting, melt butter in a skillet over medium heat.
Add minced garlic and cook for 1–2 minutes until fragrant.
Stir in cream and bring to a simmer. Reduce heat and stir in cream cheese (if using) and Parmesan cheese until melted and smooth.
Season with salt and pepper to taste.
When the squash is done, use a fork to scrape the flesh into spaghetti-like strands.
Toss the spaghetti squash with the Alfredo sauce in the skillet or mix in a large bowl.
Serve warm, garnished with fresh parsley and your choice of protein or vegetables.
Servings and timing
This recipe serves 4. Preparation time: 10 minutes Cook time: 40 minutes Total time: 50 minutes
Variations
Add cooked chicken, shrimp, or sausage for extra protein.
Stir in spinach or steamed broccoli for more vegetables.
Make it dairy-free by using a plant-based cream and cheese alternative.
Spice it up with red pepper flakes or black pepper.
Use a nut-based Alfredo sauce (like cashew cream) for a vegan version.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm in a skillet over medium heat or microwave in short intervals, stirring occasionally. Add a splash of cream or water if the sauce thickens too much.
FAQs
What does spaghetti squash taste like?
Spaghetti squash has a mild, slightly sweet flavor and a stringy texture that resembles pasta when cooked.
How do I know when the squash is done roasting?
It’s ready when the flesh is tender and can be easily pulled into strands with a fork.
Can I make the Alfredo sauce ahead of time?
Yes, you can make the sauce in advance and store it in the fridge for up to 3 days.
Is this recipe low-carb?
Yes, substituting spaghetti squash for pasta significantly reduces the carbohydrate content.
Can I make this recipe vegan?
Yes, use dairy-free butter, plant-based cream, and vegan Parmesan alternatives.
What proteins go well with this dish?
Grilled chicken, shrimp, or sautéed mushrooms are great additions.
Do I have to use cream cheese?
No, it’s optional, but it adds extra creaminess and richness to the sauce.
How do I prevent the sauce from separating?
Keep the heat low when adding cheese and avoid boiling the sauce once the cheese is added.
Can I freeze spaghetti squash Alfredo?
Freezing is not recommended, as the texture of the squash and sauce may change once thawed.
How long does it take to roast spaghetti squash?
Roasting typically takes 35–40 minutes at 400°F (200°C), depending on the size of the squash.
Conclusion
Spaghetti Squash Alfredo is a delicious, lighter version of a comfort food favorite. With its creamy sauce and tender squash noodles, it’s a satisfying dish that’s easy to make and full of flavor. Whether you’re trying to eat healthier or just want to try something new, this recipe is a fantastic choice for dinner any night of the week.
Spaghetti Squash Alfredo is a lighter, healthier twist on the classic creamy pasta dish. Using roasted spaghetti squash in place of pasta, this recipe delivers rich Alfredo flavor with fewer carbs and more vegetables.
Author:Catherine
Prep Time:10 minutes
Cook Time:40 minutes
Total Time:50 minutes
Yield:4 servings
Category:Main Course
Method:Roasting
Cuisine:American
Diet:Gluten Free
Ingredients
1 medium spaghetti squash
1 tbsp olive oil
2 cloves garlic, minced
1 tbsp butter
1 cup heavy cream or half-and-half
1/4 cup cream cheese (optional)
1/2 cup grated Parmesan cheese
Salt and pepper to taste
2 tbsp fresh parsley, chopped (for garnish)
Optional: grilled chicken, shrimp, or sautéed mushrooms
Instructions
Preheat oven to 400°F (200°C).
Cut the spaghetti squash in half lengthwise and scoop out the seeds.
Drizzle the cut sides with olive oil, season with salt and pepper, and place cut-side down on a baking sheet.
Roast for 35–40 minutes, or until the flesh is tender and can be shredded with a fork.
While the squash roasts, melt butter in a skillet over medium heat.
Add minced garlic and sauté for 1–2 minutes until fragrant.
Pour in the cream and bring to a simmer. Stir in cream cheese (if using) and Parmesan cheese until melted and smooth.
Season the sauce with salt and pepper to taste.
Use a fork to scrape the roasted squash into spaghetti-like strands.
Toss the squash with Alfredo sauce in the skillet or mix in a bowl until well combined.
Serve warm, garnished with fresh parsley and optional protein or vegetables.
Notes
Add chicken, shrimp, or sausage for more protein.Mix in spinach or broccoli for extra veggies.Use dairy-free substitutes for a vegan version.Spice it up with red pepper flakes or black pepper.Nut-based Alfredo (like cashew cream) works great for plant-based diets.
