I’ll never forget the first time I pulled a baked spaghetti squash from the oven – those golden strands just waiting to be twirled around my fork like nature’s perfect pasta. After years of missing creamy alfredo on my low-carb journey, this became my go-to comfort food trick. The magic happens when tender squash meets a velvety garlic-parmesan sauce that’s so rich, you won’t believe it’s actually good for you!
What makes this baked spaghetti squash alfredo special? It’s that perfect balance between indulgence and nourishment. While traditional alfredo leaves me in a carb coma, this version keeps things light yet satisfying. The squash bakes up with just enough structure to hold the sauce, and the whole dish comes together in about the time it takes to watch your favorite sitcom. My family never suspects they’re eating vegetables when I serve this – they’re too busy scraping their plates clean!
Why You’ll Love This Baked Spaghetti Squash Alfredo
This isn’t just another “healthy” recipe that sacrifices flavor – it’s the dish that made my carb-loving husband actually ask for seconds of vegetables! Here’s why it’ll become your new favorite too:
- Guilt-free creamy goodness: That luscious alfredo sauce coats every strand with just 18g net carbs per serving (vs. 60g+ in regular pasta alfredo!)
- Foolproof texture: Baking the squash cut-side down gives you perfectly al dente “noodles” – no mushy veggie disappointment here
- 30-minute magic: While the squash roasts (hands-off time!), you’ll whip up the sauce faster than boiling pasta water
- Endless customizing: Toss in leftover chicken, sautéed shrimp, or roasted broccoli depending on what’s in your fridge
Trust me, this is the low-carb comfort food you’ve been searching for – my kids even fight over who gets the crispy parmesan bits from the baking sheet!
Ingredients for Baked Spaghetti Squash Alfredo
Okay, let’s talk ingredients! This is where the magic starts, and I promise everything is simple and easy to find. You’ll need:
- 1 medium spaghetti squash (look for one that’s about 2-3 pounds – it should feel heavy for its size and have a nice, even yellow color)
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup heavy cream
- 1/2 cup grated parmesan cheese (please, please get a block and grate it yourself! The pre-shredded stuff just doesn’t melt the same way)
- 2 cloves garlic, minced (fresh is best for that punchy flavor, but the pre-minced jarred kind works in a pinch)
- 1 tbsp butter
That’s it! Just eight simple things standing between you and the creamiest, most satisfying low-carb dinner of your life.
How to Make Baked Spaghetti Squash Alfredo
Alright, let’s get cooking! This recipe comes together in two simple parts – roasting the squash and making the sauce. The best part? You can do both simultaneously once you get the hang of it. Here’s exactly how I make it every single time:
Baking the Spaghetti Squash
First things first – preheat that oven to 400°F (200°C) so it’s nice and hot when your squash is ready. Now, grab your sharpest knife (careful!) and slice the squash lengthwise from stem to bottom. Scoop out those slippery seeds with a spoon – I like to save them for roasting later!
Brush the cut sides generously with olive oil and sprinkle with salt and pepper. Place them cut-side down on a baking sheet (a cookie sheet works fine too if that’s what you’ve got). Roast for 40-45 minutes until the flesh shreds easily with a fork.
Preparing the Alfredo Sauce
About 15 minutes before the squash is done, start your sauce. Melt butter in a saucepan over medium-low heat – we’re taking it slow to avoid burning. Add minced garlic and cook just until fragrant, about 1 minute (your kitchen will smell amazing!).
Pour in the heavy cream and let it simmer gently for 3-4 minutes – this helps thicken it slightly. Now the fun part! Gradually sprinkle in the parmesan while whisking constantly until you’ve got a smooth, velvety sauce. Remove from heat immediately so it doesn’t get grainy.
Combining Squash and Sauce
When your squash is tender, flip the halves over and let them cool just enough to handle. Grab a fork and scrape from top to bottom – those beautiful golden strands will come right off! Transfer them to a bowl.
Pour your warm alfredo sauce over the squash and gently toss with tongs or forks until every strand is coated. Don’t overmix – we want to keep those lovely separate “noodles” intact!
Tips for Perfect Baked Spaghetti Squash Alfredo
After making this dish dozens of times (and learning from my mistakes!), here are my can’t-live-without tips for baked spaghetti squash alfredo perfection:
Patience with the squash: After baking, flip those halves upside down and let them drain for 5 minutes – then pat dry with paper towels. This removes excess moisture so your sauce clings beautifully instead of sliding off watery strands.
Cheese strategy: Always reserve a tablespoon of grated parmesan to sprinkle on top right before serving. That extra hit of salty, nutty flavor makes all the difference!
Sauce wisdom: Alfredo sauce thickens as it cools, so I always take mine off the heat a minute early and let it rest while finishing the squash. The texture becomes luxuriously creamy without overcooking.
Bonus tip: If your sauce ever breaks (it happens to the best of us!), whisk in a splash of hot water or cream to bring it back together.
Variations and Add-Ins for Baked Spaghetti Squash Alfredo
The beauty of this dish? It’s basically a blank canvas for whatever flavors you’re craving! Here are my favorite ways to jazz it up:
- Protein power: Toss in leftover grilled chicken, sautéed shrimp, or crispy bacon for a heartier meal (my kids love when I add rotisserie chicken – zero extra work!)
- Veggie boost: Stir in baby spinach right when the sauce is hot – it wilts perfectly. Sautéed mushrooms or roasted cherry tomatoes add amazing texture too.
- Spice it up: A pinch of red pepper flakes gives it a nice kick. Sometimes I’ll add a dash of nutmeg to the sauce for extra warmth – just like my Nonna used to do.
Honestly? I’ve even thrown in leftover roasted broccoli and cauliflower – waste not, want not! The creamy sauce makes everything taste incredible.
Serving and Storing Baked Spaghetti Squash Alfredo
Here’s how I love to serve this dish – piping hot with a crisp green salad and maybe a slice of garlic bread if I’m feeling fancy (low-carb cloud bread works great too!). The contrast between the creamy squash and crunchy greens is absolute perfection.
For leftovers (if you’re lucky enough to have any!), store them in an airtight container in the fridge for up to 3 days. When reheating, I always add a splash of cream or milk and stir gently – it brings back that luscious texture beautifully. Pro tip: The microwave works fine, but reheating in a skillet over low heat gives you the best results!
FAQs About Baked Spaghetti Squash Alfredo
I get asked these questions all the time – let me save you some kitchen trial and error with my hard-won spaghetti squash wisdom!
Can I use frozen spaghetti squash? Honestly? Don’t do it. I learned this the hard way when I tried saving time with frozen squash once. It releases SO much water when thawed that your beautiful alfredo sauce turns into soup. Fresh squash gives you those perfect, separate strands that hold the sauce just right.
What if I only have half-and-half instead of heavy cream? You can definitely use it in a pinch! The sauce will be a bit thinner, but here’s my trick: let it simmer an extra minute or two to reduce, and add an extra sprinkle of parmesan to help thicken it up. It won’t be quite as luxurious, but still totally delicious.
Any dairy-free alternatives? Nutritional yeast makes a great parmesan substitute for my vegan friends! It gives that same umami punch – start with 1/4 cup and adjust to taste. For the cream, full-fat coconut milk works surprisingly well (just make sure it’s the canned kind, not the carton beverage).
Nutritional Information
Okay, let’s talk numbers – but remember these are just estimates based on my typical ingredients (your favorite brands might vary slightly). Here’s what you’re getting in each generous serving of this baked spaghetti squash alfredo:
- 320 calories – lighter than traditional pasta but just as satisfying
- 24g fat (13g saturated) – that’s where all the creamy goodness comes from!
- 18g carbs (3g fiber) – making it a dream for low-carb lifestyles
- 8g protein – perfect base for adding your favorite proteins
Pro tip: These values don’t include any add-ins – toss in some chicken or shrimp and you’ll boost that protein even higher!
Print
Creamy Baked Spaghetti Squash Alfredo – 18g Carbs Bliss
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Diet: Low Carb
Description
A creamy low-carb alternative to classic alfredo made with baked spaghetti squash.
Ingredients
- 1 medium spaghetti squash
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup heavy cream
- 1/2 cup grated parmesan cheese
- 2 cloves garlic, minced
- 1 tbsp butter
Instructions
- Preheat oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise and scoop out the seeds.
- Brush the inside with olive oil and season with salt and pepper.
- Place cut-side down on a baking sheet and bake for 40-45 minutes.
- While squash bakes, melt butter in a saucepan over medium heat.
- Add garlic and cook for 1 minute until fragrant.
- Pour in heavy cream and simmer for 3-4 minutes.
- Stir in parmesan cheese until smooth.
- Remove squash from oven, shred the flesh with a fork.
- Toss shredded squash with alfredo sauce and serve.
Notes
- For extra flavor, add cooked chicken or shrimp.
- Use freshly grated parmesan for best texture.
- Leftovers keep well for 2-3 days in the fridge.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1/4 recipe
- Calories: 320
- Sugar: 6g
- Sodium: 480mg
- Fat: 24g
- Saturated Fat: 13g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 8g
- Cholesterol: 65mg
Keywords: baked spaghetti squash alfredo, low carb alfredo, spaghetti squash recipe