This spaghetti squash alfredo is made with a lightened-up sauce that tastes just as delicious as the more traditional one! If you love alfredo, but can’t afford to eat the regular, calorie-heavy version on a regular basis, you will love this spaghetti squash alfredo recipe. With a gluten-free and grain-free option.
This was the first spaghetti squash recipe I ever tried and going into it, I was very doubtful. I could not understand how squash could possibly take the place of noodles. But under all that amazing sauce, it works!
I absolutely love this recipe. It’s everything you love in alfredo except you don’t feel like you ate three days’ worth of calories after eating this for dinner.
This recipe comes to just over 400 calories for a huge half a squash serving, or half that if you serve it as a side dish for four people (using low-fat cream cheese and 1% milk) assuming the whole squash is 6-7 cups of squash.
I prefer full-fat dairy (for a number of reasons) so that’s a bit heavier in calories, but still pretty good for how filling it is. It also works great with goat butter and Pecorino Romano!
The calories aren’t my only issue with traditional fettuccine alfredo. After indulging in some alfredo, I usually fall into a carb coma and am useless for the rest of the day.
I’m not sure if this recipe qualifies as keto or low-carb, but it’s definitely WAY lower in carbs than the regular pasta version.
Of course, if your squash is smaller than mine was, you may not need all the sauce (save any extra for a small portion of pasta, or maybe even pizza night!). It’s not the lowest in sodium, but if the rest of your meals are home-cooked and fairly low in sodium it’s not such a big deal. This is definitely one treat you can enjoy guilt-free!
If you microwave your squash (here’s how) to avoid the baking time this is actually a really fast dinner to make! The sauce comes together in just a few minutes.
To make this spaghetti squash alfredo gluten-free or grain-free, you can use cassava flour. Every brand works a bit differently (unlike wheat flour), so I can only guarantee that this works with Bob’s Red Mill’s cassava flour.
Also note that you need a little less cassava than you do wheat flour! The roux will be quite crumbly but the sauce still comes together great.
I sprinkle the top of my spaghetti squash boats with a little extra Parmesan or even a little mozzarella and broil them for a few minutes, but you really don’t need to if you need the extra time. Mix in the sauce and you’re good to go!
To make things even simpler, you can skip serving them in their “shells” and just scrape the squash out into your pot of sauce (just make sure it’s big enough), stir, and serve.
I sometimes enjoy mine with a sprinkle of parsley, red pepper flakes, a Caesar salad on the side or maybe even some roasted broccoli with lemon, garlic and Parmesan cheese would be awesome with this, too.
Some add ham chunks is also a delicious addition! No matter how you serve it, I hope you love it as much as we do. 🙂
And if you’d like to try another cheesy squash dish, try my pumpkin macaroni and cheese!
By the way, I used a stripetti squash. It was actually labeled as spaghetti squash so I thought it was… a spaghetti squash. 😉 Spaghetti squash hasn’t made its way to Germany yet and I was super, super lucky to find the one I did. But here you can see it looks just like spaghetti squash on the inside!
Spaghetti Squash Alfredo (gluten-free, grain-free options)
- 1 teaspoon olive oil (or another oil)
- 1 medium spaghetti squash
- 1 tablespoon (14 grams) butter
- 2 1/2 tablespoon (20 grams) all-purpose flour or whole wheat flour or 2 tablespoons Bob's Red Mill cassava flour for gluten-free and grain-free
- 2-3 cloves of garlic very finely minced, grated or pressed
- 1 tablespoon (15 grams) cream cheese
- 1 1/2 cups (355 ml) milk
- 1/2-1 cup (60 grams) freshly grated Parmesan, plus extra for topping
- 1/4 teaspoon salt
- First prep the spaghetti squash. Preheat the oven to 350 °F (175 °C). Cut the spaghetti squash in half using a large sharp knife, scoop out the seeds, and brush a little olive oil on the inside of each piece. Place the cut side down on a baking sheet.
- Bake until tender, about an hour. Alternatively, keep the spaghetti squash whole. Poke a few holes deep into the squash with a large knife. Place in the oven whole. Bake for 60 minutes, remove from the oven and let rest for 10 to 20 minutes before slicing in half with a large serrated knife like a bread knife. Scoop out the seedy inside leaving the spaghetti strands.
- Once cooked, use a fork to gently scrape the "spaghetti" strands into the center. If they seem overly watery, use a tea towel / paper towel to drain the liquid (this rarely is needed when I make it).
- For the sauce, melt the butter in a small pot. Once hot add the garlic and saute for 1-2 minutes over medium-low heat. Add the flour and whisk into the butter (if using cassava, it may look crumbly). Cook for another minute while stirring. Add the cream cheese and stir it into the butter mixture.
- Add the milk and whisk well. Bring up to a gentle simmer, cook until thickened, then remove from the heat. Add the freshly grated cheese and salt and stir until melted, just a minute or two. Pour half the sauce into each spaghetti squash half (or less if using a smaller squash). Gently stir to combine. Top with an extra sprinkle of Parmesan and place under the broiler of your oven for 2-3 minutes until golden and bubbly. Serve immediately.
Pictures on this post were updated September 2019. This is what they looked like before: