Keto Spaghetti Squash Alfredo Recipe

Learn how to make the best homemade keto spaghetti squash Alfredo that perfectly mimics traditional pasta but with a fraction of the carbs. This easy baking recipe transforms simple ingredients into a creamy, comforting dish that's perfect for low-carb enthusiasts without sacrificing flavor or satisfaction.

Difficulty:

Beginner

Prep Time:

15 mins

Cook Time:

45 mins

Serves:

4 servings

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">1 medium spaghetti squash (about 1.2kg)</li><li class="ingredients-single-item">2 tablespoons olive oil</li><li class="ingredients-single-item">Salt and freshly ground black pepper, to taste</li><li class="ingredients-single-item">115g unsalted butter</li><li class="ingredients-single-item">240ml double cream (heavy cream)</li><li class="ingredients-single-item">2 cloves garlic, minced</li><li class="ingredients-single-item">150g freshly grated Parmesan cheese</li><li class="ingredients-single-item">¼ teaspoon nutmeg, freshly grated</li><li class="ingredients-single-item">2 tablespoons fresh parsley, chopped</li><li class="ingredients-single-item">1 tablespoon lemon juice (optional)</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size:

🔥 Calories:

🥑 Fat:

🧈 Saturated Fat:

🍞 Carbohydrates:

🍭 Sugar:

🍗 Protein:

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🧂 Sodium:

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Baking tray</li><li class="equipment-single-item">Parchment paper</li><li class="equipment-single-item">Fork</li><li class="equipment-single-item">Heavy-bottomed saucepan</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your oven to 190°C. Line a baking tray with parchment paper to prevent sticking and make cleanup easier.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Carefully cut the spaghetti squash in half lengthwise. This can be challenging, so work slowly with a sharp knife. Scoop out the seeds and stringy center with a spoon, creating a clean hollow in each half.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>Drizzle the inside of each squash half with olive oil and season generously with salt and pepper. The oil helps the squash roast evenly and develop flavor while preventing it from drying out.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Place the squash halves cut-side down on the prepared baking tray. This position allows steam to build up inside the squash, helping to cook the flesh evenly and maintain moisture.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Bake for 35-45 minutes until the squash is tender when pierced with a fork but still slightly firm. Don't overcook or your "spaghetti" will become mushy rather than maintaining distinct strands.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>While the squash is baking, prepare your Alfredo sauce. In a large, heavy-bottomed saucepan, melt the butter over medium-low heat. Add minced garlic and sauté for 1-2 minutes until fragrant but not browned. Garlic burns easily and can turn bitter, so watch it carefully.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Pour in the double cream and bring to a gentle simmer, stirring frequently. Allow the mixture to reduce slightly for about 3-4 minutes. This concentrates the flavors and creates a thicker sauce base.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Lower the heat and gradually whisk in the grated Parmesan cheese, a handful at a time, ensuring each addition melts completely before adding more. This gradual approach prevents the cheese from clumping and creates a smooth emulsion.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>Season the sauce with freshly grated nutmeg, salt, and pepper to taste. The nutmeg adds a traditional Italian depth to the Alfredo sauce that complements the creamy flavors beautifully.</li><li class="MethodStepper"><h4 class="step-title">Step 10</h4>When the squash is done, allow it to cool slightly before handling. Use a fork to scrape the inside of each squash half, creating spaghetti-like strands. The flesh should separate easily into noodle-like pieces that hold their shape.</li><li class="MethodStepper"><h4 class="step-title">Step 11</h4>Add the squash strands directly to the sauce or place them in a serving bowl and top with the Alfredo sauce. If the sauce has thickened too much while waiting, thin it with 1-2 tablespoons of hot water.</li><li class="MethodStepper"><h4 class="step-title">Step 12</h4>Gently toss the squash in the sauce until all strands are evenly coated. Add lemon juice if using - this optional ingredient adds brightness that balances the richness of the dish.</li><li class="MethodStepper"><h4 class="step-title">Step 13</h4>Serve immediately garnished with additional grated Parmesan and fresh parsley. For a beautiful presentation, consider serving the Alfredo directly in the empty squash halves as natural bowls.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Keto Spaghetti Squash Alfredo Recipe?

This keto-friendly dish uses spaghetti squash, butter, double cream, garlic, Parmesan cheese, nutmeg, parsley, and olive oil. These ingredients create a rich, creamy sauce while keeping carbs low and providing all the comfort of traditional pasta Alfredo.

How to cook Keto Spaghetti Squash Alfredo Recipe at home?

Learn how to cook Keto Spaghetti Squash Alfredo by first roasting the halved squash until tender, then scraping it into pasta-like strands. Meanwhile, prepare the Alfredo sauce by sautéing garlic in butter, adding cream, and melting in Parmesan cheese. Combine the squash "noodles" with the creamy sauce and garnish with fresh herbs for a delicious low-carb meal.

Can I make this low-carb Alfredo dish ahead of time?

Yes, you can prep components ahead of time. Roast and shred the squash up to 3 days in advance, storing it in an airtight container. The Alfredo sauce can be made 1-2 days ahead and gently reheated. For best results, combine just before serving to prevent the squash from becoming soggy.

Why is spaghetti squash a good pasta alternative for keto diets?

Spaghetti squash contains only about 7g of carbs per cup compared to regular pasta's 40g. Its naturally fibrous texture creates pasta-like strands when cooked, and its mild flavour absorbs sauces well. With 2g of fibre per serving, it offers a satisfying pasta experience while helping maintain ketosis.

What's the best way to achieve non-watery squash "noodles"?

Roast the squash cut-side down rather than boiling it to prevent excess moisture. After roasting, let it cool briefly, then place the strands in a colander and gently press to remove additional liquid. For extra insurance against watery sauce, consider patting the strands with paper towels before adding the Alfredo.

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