Oh my gosh, you have to try this baked spaghetti squash alfredo – it’s my new favorite way to enjoy creamy pasta without the carb guilt! I’ll never forget the first time I made it for my carb-loving husband who swore he’d “never eat vegetable noodles.” One bite of those tender squash strands coated in rich garlic-parmesan sauce, and he was hooked. This dish proves you don’t need traditional pasta to enjoy that luscious alfredo experience.
What I love most is how simple it is – just roast the squash while you whip up a quick stovetop sauce. The squash strands magically transform into perfect “noodles” with just a fork. And that sauce? So velvety you won’t believe it’s low-carb. Trust me, this recipe will make even the most devoted pasta fans reconsider their loyalties!
Table of Contents
Why You’ll Love This Baked Spaghetti Squash Alfredo
Listen, this dish is about to become your new best friend in the kitchen – here’s why:
- Creamy dreamy texture: That rich, velvety alfredo sauce clings to every squash strand just like it would to pasta. Close your eyes and you might forget you’re eating veggies!
- Low-carb magic: At just 12g net carbs per serving, it satisfies those comfort food cravings without the post-dinner slump. My keto friends go crazy for this.
- Weeknight easy: From oven to table in under an hour – most of which is hands-off baking time. Perfect for when you’re hangry but still want something special.
- Flavor bomb: Garlic, nutmeg, and real parmesan create a sauce so good you’ll want to drink it with a spoon. (No judgment if you do – I’ve been there!)
Ingredients for Baked Spaghetti Squash Alfredo
Here’s everything you’ll need to make this cozy, creamy dish – and trust me, every ingredient plays a special role:
- 1 medium spaghetti squash (about 2-3 lbs – look for one that feels heavy for its size)
- 1 cup heavy cream (yes, the real deal – this is what gives that luxurious mouthfeel)
- 3 cloves garlic, minced (fresh is best here – I can always tell when someone uses powder)
- ½ cup grated parmesan cheese, packed (please grab the good stuff from the refrigerated section)
- 2 tbsp butter (salted or unsalted both work – I prefer salted for that extra flavor boost)
- ½ tsp salt (plus more to taste)
- ¼ tsp black pepper
- ¼ tsp nutmeg (my sneaky secret ingredient – it makes the sauce sing!)
- 1 tbsp chopped fresh parsley (for that pretty green finish)
Creamy Baked Spaghetti Squash Alfredo: A 12g Carb Delight
- Total Time: 50 minutes
- Yield: 4 servings
- Diet: Low Carb
Description
Baked spaghetti squash alfredo offers a creamy, low-carb alternative to classic alfredo pasta. It’s a simple yet satisfying dish that swaps traditional noodles for tender spaghetti squash strands.
Ingredients
- 1 medium spaghetti squash
- 1 cup heavy cream
- 3 cloves garlic, minced
- 1/2 cup grated parmesan cheese
- 2 tbsp butter
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp nutmeg
- 1 tbsp chopped fresh parsley
Instructions
- Preheat oven to 400°F (200°C).
- Cut spaghetti squash in half lengthwise and scoop out seeds.
- Place squash halves cut-side down on a baking sheet and bake for 40 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, then stir in parmesan, salt, pepper, and nutmeg.
- Simmer sauce for 5 minutes until slightly thickened.
- Remove squash from oven and use a fork to scrape strands into a bowl.
- Toss squash with alfredo sauce and garnish with parsley.
Notes
- For a crispier texture, broil for 2-3 minutes after adding sauce.
- Add cooked chicken or shrimp for extra protein.
- Store leftovers in an airtight container for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Italian
Equipment Needed
You probably already have everything you need for this recipe – that’s part of what makes it so great! Here’s your quick kitchen checklist:
- Baking sheet (for roasting those squash halves)
- Medium saucepan (to whip up that dreamy alfredo sauce)
- Sharp chef’s knife (spaghetti squash can be tough – safety first!)
- Fork (for scraping those perfect noodle-like strands)
- Mixing bowl (to toss everything together)
That’s it! No fancy gadgets required – just good old-fashioned kitchen basics.
How to Make Baked Spaghetti Squash Alfredo
Alright, let’s get cooking! This recipe comes together in three simple parts – roasting the squash, whipping up the sauce, and bringing it all together. The best part? You’ll be multitasking like a pro chef without even trying.
Preparing the Spaghetti Squash
First things first – tackle that squash! Preheat your oven to 400°F (200°C) while you get everything ready. Now, here’s my trick for cutting spaghetti squash safely: stab it a few times with a sharp knife, then microwave it whole for 2 minutes to soften slightly. Trust me, this makes cutting way easier!
Place your squash on a stable surface and carefully cut it lengthwise from stem to bottom. Scoop out those seeds and stringy bits (save them for roasting later if you’re feeling thrifty). Rub the cut sides lightly with olive oil, sprinkle with salt, then place them cut-side down on your baking sheet. This positioning helps steam the squash evenly – no dry spots here! Pop them in the oven for about 40 minutes while you work on the sauce.
Making the Alfredo Sauce
About 15 minutes before your squash is done, start your sauce. Melt butter in your saucepan over medium heat – keep an eye on it because butter burns fast! Add minced garlic and cook just until fragrant, about 30 seconds to 1 minute. You’ll know it’s ready when your kitchen smells incredible.
Pour in the heavy cream and bring it to a gentle simmer. This is where the magic happens! Reduce heat slightly and whisk in your grated parmesan gradually – adding it all at once can make it clump. Stir in salt, pepper, and that sneaky pinch of nutmeg. Let it bubble away for about 5 minutes until it coats the back of a spoon beautifully.
Combining and Serving
When your squash is fork-tender (meaning a fork slides in easily), pull it from the oven and let it cool just enough to handle. Grab a fork and scrape those gorgeous strands into your mixing bowl – it’s so satisfying watching them separate like magic!
Pour your luscious sauce over the squash strands and toss gently until every strand is coated. Taste and adjust seasoning if needed – sometimes I add an extra sprinkle of parmesan here. Serve immediately with a shower of fresh parsley for color and freshness. Pro tip: serve in the roasted squash halves for a gorgeous presentation that’ll impress your guests!
Tips for Perfect Baked Spaghetti Squash Alfredo
Want to take this dish from good to *chef’s kiss* perfection? Here are my tried-and-true tips:
- Broil for crispiness: After tossing with sauce, pop it under the broiler for 2-3 minutes. That golden top layer is worth every second!
- Avoid watery squash: After scraping the strands, pat them gently with paper towels. Nobody likes a soggy alfredo!
- Season as you go: Don’t wait until the end to taste – add a pinch of salt to the squash while roasting and adjust the sauce as it simmers.
- Fresh garlic is key: Pre-minced just doesn’t have the same punch. Take the extra minute to mince it fresh – your taste buds will thank you!
Variations for Baked Spaghetti Squash Alfredo
Oh, the possibilities! This recipe is like your favorite jeans – perfect as is, but so fun to dress up. Here’s how I like to mix it up:
- Protein power: Toss in leftover rotisserie chicken, sautéed shrimp, or crispy bacon for a heartier meal. My kids go crazy when I add Italian sausage!
- Veggie boost: Stir in roasted mushrooms, spinach, or sun-dried tomatoes for extra flavor and nutrition. Broccoli florets work great too.
- Dairy-free magic: Swap heavy cream for coconut milk and use nutritional yeast instead of parmesan. You’d be surprised how creamy it still gets!
The best part? This dish forgives experimentation beautifully – have fun making it your own!
Serving Suggestions
This dish is a total crowd-pleaser all on its own, but I love to serve it alongside a simple green salad with a tangy vinaigrette to cut the richness. A side of garlicky sautéed shrimp or a crusty piece of low-carb bread for mopping up that extra sauce is never a bad idea either!
Storage and Reheating
Here’s the deal – this dish is best fresh, but leftovers can still be delicious! Store any extra spaghetti squash alfredo in an airtight container in the fridge for up to 3 days. When reheating, I prefer the oven (300°F for about 15 minutes) or stovetop with a splash of cream to revive that creamy texture. Microwave works in a pinch, but the squash might get a bit softer. Pro tip: if you know you’ll have leftovers, keep some sauce separate – it reheats like a dream!
Nutritional Information
Okay, let’s talk numbers – but remember, these are estimates based on standard ingredients (your exact counts might vary slightly). Per generous 1-cup serving, you’re looking at:
- 240 calories (way less than traditional alfredo!)
- 18g fat (11g saturated – that’s the good cream and butter doing their thing)
- 12g carbs (with 3g fiber, so just 9g net carbs – keto friends rejoice!)
- 6g protein
The best part? You’re getting all that creamy comfort plus a solid dose of vitamins A and C from the squash. Now that’s what I call a win-win!
Frequently Asked Questions
Can I use frozen spaghetti squash instead of fresh?
Oh honey, I’ve been there – staring at a bare produce section when a squash craving hits! While fresh is best for texture, you can use frozen spaghetti squash in a pinch. Just thaw completely and pat dry with paper towels (like, really dry) before adding the sauce. The strands might be softer, but the flavor will still be amazing!
How can I reduce calories in this recipe?
Want to lighten it up? I get it! Swap half the heavy cream for whole milk (it’ll still be creamy, I promise), use just 1 tbsp butter, and increase the parmesan for extra flavor. My sneaky trick? Add a spoonful of Greek yogurt at the end – it boosts protein and adds richness without all the fat.
Why is my sauce clumpy?
Don’t panic – we’ve all been there! Clumpy sauce usually means the heat was too high when adding cheese. Next time, remove the pan from heat when stirring in parmesan, and add it gradually. If it happens anyway, a quick blitz with an immersion blender saves the day!
Can I prep this ahead of time?
Absolutely! Roast the squash up to 2 days ahead and store strands in the fridge. Make the sauce fresh when ready to serve (it takes just minutes). Pro tip: warm the squash slightly before adding sauce so everything blends beautifully.
Try this recipe and share your results! Tag me in your kitchen adventures – I love seeing your twists on this cozy dish!