Spaghetti Squash Alfredo

"Spaghetti squash alfredooo 🌱🍝🥰 Not to be dramatic, but this might be the best thing I’ve made all year. It’s the kind of comfort food that calls for cuddles on the couch (my move last night), satisfies carby noodle cravings, aaand packs several servings of veggies. That’s what we call a win-win-win din 👏🏻 - I’m about to head out for wine + girl time and then have a fun little hotel staycation planned in the east bay this weekend. HAPPY FRIDAY! ❤️"
-- @sara.haven

A Note from Feedfeed

This creamy spaghetti squash alfredo is comfort food with a healthy twist! This recipe is incredibly easy to make, using less than five ingredients for the sauce, and can be ready in no time. Perfect for a quick, nutritious dinner that doesn't skimp on flavor.

Recipe Description

This recipe holds a special place in my kitchen for its simplicity and surprising richness. I started making this spaghetti squash alfredo as a low-carb alternative to traditional pasta, pairing it with a creamy garlic and Parmesan sauce. I love that it caters to both health-conscious eaters and those looking for a creamy pasta fix. To make it a heartier meal, I often serve it alongside pan-seared chicken.

Jump to Section
  • Spaghetti Squash Alfredo Ingredients
  • Test Kitchen Notes
  • FAQs
  • Recipe Card

Spaghetti Squash Alfredo Ingredients

Everything you need to make spaghetti squash alfredo.

  • Spaghetti squash: This is the star of this recipe and is a wonderful and versatile vegetable that offers a low-carb alternative to traditional pasta. If you're not familiar with it or it's unavailable in your area, you can substitute it with zucchini noodles or shirataki noodles for a similar texture and equally healthy option.

Test Kitchen Notes

  • Roasting the Spaghetti Squash: Achieving the perfect texture for spaghetti squash is crucial. Be sure not to overcook the squash to prevent it from becoming mushy. The ideal texture is tender yet still holds a slight crunch, mimicking traditional al dente pasta.

    Sauce Consistency: The consistency of the sauce can vary depending on the type of cream cheese used. For a thicker sauce, use full-fat cream cheese. If the sauce is too thick, you can thin it with a little extra almond milk until you reach your desired consistency.

    Flavor Adjustments: Garlic powder works well for a quick and easy sauce, but for a deeper garlic flavor, consider using freshly minced garlic sautéed briefly in olive oil before blending. This can add a richer, more aromatic profile to the dish.

    Nutritional Variants: For those looking to increase the protein content, adding pan-seared chicken or even grilled shrimp makes an excellent complement to the dish. Both proteins blend well with the creamy garlic and Parmesan flavors.

    Vegan Options: Substitute the cream cheese and Parmesan with vegan alternatives. The key is to choose high-quality vegan cheese that melts well to maintain the creamy texture of the sauce.

    Garnishing: While parsley is a classic choice, trying other herbs like basil or chives can add a different dimension to the flavor. A sprinkle of red pepper flakes also offers a nice heat that cuts through the creaminess.


Is spaghetti squash healthy?

How do you keep spaghetti squash from getting soggy?

Can you freeze spaghetti squash?

What dishes can you make with spaghetti squash?

Can you eat spaghetti squash seeds?

Prep time 15mins
Cook time 50mins
Serves or Makes: 2-4 servings

Recipe Card


  • 1 spaghetti squash
  • 1/2 cup plain cream cheese
  • 1/4 cup Parmesan cheese
  • 1/2 unsweetened milk of choice, warmed (microwave for 1 minute)
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon white or black pepper
  • Kosher salt, to taste
  • Fresh parsley, for garnish
  • Chicken breast (optional), for serving


  • Step 1

    Preheat the oven to 400°F.

  • Step 2

    Cut the spaghetti squash in half lengthwise using a sharp knife. Be careful as the squash can be tough to cut through.

  • Step 3

    Scoop out the seeds and any stringy parts from the center of each half using a spoon.

  • Step 4

    Place the squash halves cut-side down on a baking sheet lined with parchment paper or lightly greased with oil.

  • Step 5

    Roast in the preheated oven for about 40-50 minutes, or until the skin gives easily under pressure and the inside is tender.

  • Step 6

    Remove from the oven and allow the squash to cool slightly for easier handling.

  • Step 7

    Using a fork, scrape the inside of the squash to remove the flesh in long, spaghetti-like strands.

  • Step 8

    Place these strands into a large bowl and set aside.

  • Step 9

    In a blender, combine the plain cream cheese, Parmesan cheese, warmed almond milk, garlic powder, white or black pepper, and salt. Blend until the mixture is smooth.

  • Step 10

    Toss the hot spaghetti squash strands with the creamy sauce until they are evenly coated.

  • Step 11

    Garnish with fresh parsley and serve immediately. For an optional addition, serve with pan-seared chicken breast.