This easy, low carb Alfredo Spaghetti Squash is a comforting, satisfying meal on its own or as a side dish!
HOW TO COOK SPAGHETTI SQUASH
This is one of the easiest and best methods for cooking a fabulous low carb vegetable like spaghetti squash! Depending on the size of your squash, times will vary, but for the most part, you can use this fool proof method for cooking spaghetti squash to get the most tender strands! These tender spaghetti like strands are the perfect low carb substitution for your typical pasta!
- PREHEAT your oven to 400 degrees F. Line a baking sheet pan with parchment.
- SLICE your spaghetti squash from stem to tail, lengthwise.
- DRIZZLE olive oil over each half of the squash then run all over from center to edges of the squash.
- SPRINKLE with a bit of sea salt.
- FLIP over onto the baking pan so that the squash is cut side down.
- BAKE for 1 hour if the squash is at least 2 pounds. If you have a smaller squash less then 2 pounds, bake for 30-45 minutes.
- TEST FOR DONENESS: Flip over and use a fork to see if you can easily scrape the strands without much effort at all. If not, return to the oven and bake for 10-15 minutes until you can test again.
That is it! Add to any recipe calling for spaghetti, enjoy with any main dish or add my Alfredo sauce recipe below to make it even more decadent and delicious!
CAN I ADD CHICKEN?
Absolutely you can add any protein to this creamy Alfredo spaghetti squash recipe! If you have any left over cooked chicken, that would be very simple to just heat up in your skillet after cooking the Alfredo sauce in the pan. You could also try using ground beef or ground chicken or even turkey. I would suggest making sure you have at least one pound of cooked protein then stir it into the Alfredo sauce and spaghetti squash so you can evenly divide it into each half and enjoy a complete meal!
IS SPAGHETTI SQUASH KETO?
Spaghetti squash is a wonderful alternative for replacing traditional high carb spaghetti in your favorite dishes. It can most certainly be enjoyed on a ketogenic diet when you are mindful of portion sizes. You can see the nutritional info below. While it is a higher carb vegetable than something like zucchini, it is still a good option when you want a perfect substitute for spaghetti.
Spaghetti Squash Nutrition
- Serving Size: 1 cup (155g)
- Calories: 76
- Fat: 4g
- Carbohydrates: 7g (Net Carbs: 5.5g)
- Fiber: 2.5g
- Protein: 1g
Zucchini Noodles are also another option but they can be much thicker and not as fine and light as using spaghetti squash. According to the USDA nutrient database, one cup of sliced zucchini contains 19 calories, 1.5 grams of protein, 0 grams of fat, 3.5 grams of carbs, 1 gram of fiber, and 3 grams of sugar. You could use zucchini noodles to make this Alfredo recipe if you prefer.
Other zucchini noodle recipes you might like:
LOW CARB KETO MEAL PLANS
Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership. Each Friday you will get a meal plan that comes to your email. You'll have that early in order to go food shopping before the meal plan begins on Sunday. You will be able to view and print the meal plan and the shopping list. If you don't like a meal, simply delete it and swap it with another meal you like. The shopping list will automatically adjust. It's the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow you the option to remove, add, start with a blank menu and create your own if you so wish.
Learn More about our Low Carb Keto Meal Plans Here
You can choose from Three Meal Plan Options:
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Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 40 net grams of carbs or less per day.
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Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 20 net grams of carbs or less per day.
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Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 TOTAL carbs per day.
LOW CARB ALFREDO SPAGHETTI SQUASH
Alfredo Spaghetti Squash
Ingredients
Alfredo Sauce
- ¼ cup butter, plus 1 tablespoon divided
- 2 cups heavy cream
- 1 egg yolk
- 1 teaspoon minced garlic
- ½ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon white pepper
- 2 ounces parmesan cheese
- 1 teaspoon grated lemon zest (optional)
- ¼ teaspoon ground nutmeg (optional)
Optional toppings:
- 2 slices bacon, cooked crisp, chopped
- fresh parsley, chopped
Instructions
- Preheat your oven to 400 degrees F. Slice your spaghetti squash lengthwise from stem to tail and scrape out the seeds. Place on a parchment lined baking pan. Drizzle a half tablespoon of olive oil onto each half of the squash and rub it all over with your fingers. Sprinkle some sea salt into each half. Flip the squash over ,cut side down, on the pan. Bake for 1 hour.
- Once out of the oven, let cool until you can handle it. Using a form scrape from the sides down to the center of each half and remove "spaghetti" to a bowl. Your shell should be hollow if you scraped as much of the spaghetti as you could. Set aside to make the Alfredo sauce.
Alfredo Sauce
- Bring ¼ cup of the butter, the cream and garlic to a boil in a large saucepan over medium heat. Reduce the heat to a simmer and stir in the egg yolk until well incorporated.
- Stir in the onion powder, salt and pepper. continue to simmer stirring, until the sauce thickens, about 15 minutes.
- Remove from the heat and stir in the Parmesan cheese, the remaining tablespoon of butter, and any optional ingredients if desired.
Assembly
- Once your sauce is done, toss in the spaghetti squash and stir to combine well. Divide in half and spoon back into the empty squash shells to serve. Top with optional crispy bacon and fresh chopped parsley.
- Storage: Keep any left overs in an air tight container in the refrigerator for up to 5 days.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Melissa Cada
So tasty and easy to make! I loved this recipe. I just found this website and I am loving the recipes! Thanks sugarfreemom.com
Terri Lass
I am very interested in your receipes. Do you have a cookbook with all of these receipes? I don't have a computer to print them
Thank you