Creamy Spaghetti Squash in a light, vegan alfredo sauce is a mouthwatering, healthy side or main dish! Perfectly tender roasted squash is topped with a simple homemade alfredo sauce in this easy low carb recipe that everyone will love!
Have you tried spaghetti squash yet? These oval yellow wonders are really kind of amazing. Cut one in half, bake it cut side down, then use a fork to loosen the magical strands of “spaghetti” that appear. If you haven’t tried cooking spaghetti squash yet, I have a handy how-to prepare spaghetti squash tutorial that makes it easy. Truly, the hardest part is cutting those babies in half!
Ingredients needed
- Spaghetti squash: Look for 2 squash that are firm, golden or dark yellow, and heavy for their size.
- Almond milk: The base of the sauce. Use a full fat almond milk for added richness.
- Vegan butter or olive oil: Butter adds the best flavor but olive oil will also work.
- Garlic: For savory flavor.
- Parmesan cheese: To keep this recipe vegan, be sure to use a vegan parmesan cheese.
- Flour: To thicken the sauce, use gluten-free flour as needed.
- Salt & pepper: To bring out all of the delicious flavors.
- Fresh parsley: Adds a pop of color and freshness to the finished dish. Use fresh oregano or basil, or omit altogether if you don’t have any on hand.
How to make this recipe
- Roast the squash: Preheat the oven to 400 degrees F. Slice the spaghetti squash in half (lengthwise), and use a spoon to remove the seeds and filling. Drizzle the cut side of the squash with olive oil, season with salt and pepper. Place the squash, cut side down, onto a baking sheet lined with aluminum foil or parchment paper. Bake for 40-45 minutes in the oven. You will know they are done when the skin is tender to touch and the "strands" of the squash pull apart easily with a fork.
- Start the sauce: While the spaghetti squash bakes, prepare the vegan alfredo sauce. Bring a medium saucepan with butter to medium heat. Once the butter is melted and begins to sizzle, add the garlic. Cook for 1 minute, stirring, until the garlic sizzles and is fragrant but not browned.
- Finish the sauce: Add the almond milk and bring the pot to a boil. Once boiling, reduce the heat to low and whisk in the flour. Make sure all the lumps are out. Season with salt and pepper and continue to cook for another 5 minutes. Whisk in the vegan parmesan and keep warm until ready to serve.
- Add the sauce to the squash: Once the spaghetti squash is done baking, allow it to cool and use a fork to pull apart the strands. Transfer the strands onto a serving dish and discard the spaghetti squash skin. Pour the Vegan Alfredo sauce over the spaghetti squash (you may not need all of the sauce). Sprinkle with freshly chopped parsley and enjoy!
Expert tips
- Season to taste: Add a bit of salt and pepper to the squash before roasting for flavor. Just don't overdo it because too much salt may draw out more moisture than you want.
- Line the baking sheet: For easier clean up and to avoid any sticking, we recommend lining your sheet pan with parchment paper or aluminum foil.
- Cook flesh side down: Be sure to place the squash on the baking sheet flesh-side down. This prevents overcooking.
- Let cool, just slightly: Once the squash is done cooking, you’ll need to let it rest until it’s just cool enough to handle. Don't let it cool down too much, or the noodles won’t form as easily.
- Don’t overcook: As soon as the strands are fork-tender, the squash is done. If cooked too long the squash will become watery and mushy. A 2-pound squash will need to cook for 35 to 40 minutes.
- Make ahead: For a jumpstart on dinner, you can roast the squash up to 2 days in advance.
Frequently asked questions
Yes! It’s low in calories and carbohydrates but it’s high in nutrients and fiber. Spaghetti squash is a winter squash and is loaded with antioxidants like beta-carotene and vitamin C (Healthline).
Sorry, it doesn’t really taste like pasta. The “spaghetti” name refers more to the fibrous strands that look somewhat like pasta. Spaghetti squash has almost a nutty flavor, sort of buttery and a little sweet. It’s rather neutral in flavor so it goes wonderfully with most sauces and toppings, much like pasta.
The best way to roast spaghetti squash so that it isn’t watery or mushy is to cut the squash in half lengthwise and scoop out the seeds. Season the inside with salt and pepper and add a drizzle of olive oil. Then, lay the halves cut side down on a foil lined baking sheet sprayed with cooking oil. Roast the squash at 400°F. for about 40 minutes, depending on the size. A small squash may only need 30-35 minutes, whereas a large one will like take between 40-50 minutes. Don’t roast it for too long or the strands will likely get mushy and more water will be drawn out.
Storage recommendations
While this dinner is truly best eaten right away, leftovers can be stored in the fridge for a day or two. Store in an airtight container in the refrigerator. Reheat gently in the microwave.
More vegan recipes
- Peanut Noodles Stir Fry
- Veggie Fajitas
- Ricotta Pasta Bake
- Spaghetti Squash with Marinara
- Best Vegan Fried Rice
Creamy Spaghetti Squash
Ingredients
Roasted Spaghetti Squash
- 1 tablespoon olive oil
- 2 large spaghetti squash
- salt and pepper
Easy Homemade Alfredo Sauce
- 2 cups full fat, plain unsweetened almond milk
- ½ cup vegan butter or olive oil
- 1 tablespoon minced garlic
- 1 cup store-bought vegan parmesan cheese
- 4 tablespoon regular or gluten-free all purpose flour If gluten-free, I recommend King Arthur Measure for Measure gf flour. Please don't substitute any other flour such as almond flour, baking flour, etc.
- salt and pepper
- 2 tablespoon freshly chopped parsley
Instructions
Roasting the Spaghetti Squash
- Preheat the oven to 400 degrees F.
- Slice spaghetti squash in half (lengthwise), and use a spoon to remove the seeds and filling. Drizzle the cut side of the squash with olive oil, season with salt and pepper. Place the squash, cut side down, onto a baking sheet lined with aluminum foil or parchment paper. Bake for 40-45 minutes in the oven. You will know they are done when the skin is tender to touch and the "strands" of the squash pull apart easily with a fork.
Making the Alfredo Sauce
- While the spaghetti squash bakes, prepare the vegan alfredo sauce. Bring a medium saucepan with butter to medium heat. Once the butter is melted and begins to sizzle, add the garlic. Cook for 1 minute, stirring, until the garlic sizzles and is fragrant but not browned.
- Add the almond milk and bring the pot to a boil. Once boiling, reduce the heat to low and whisk in the flour. Make sure all the lumps are out. Season with salt and pepper and continue to cook for another 5 minutes. Whisk in the vegan parmesan and keep warm until ready to serve.
- Once the spaghetti squash is done baking, allow it to cool and use a fork to pull apart the strands. Transfer the strands onto a serving dish and discard the spaghetti squash skin. Pour the Vegan Alfredo sauce over the spaghetti squash (you may not need all of the sauce). Sprinkle with freshly chopped parsley and enjoy!
Notes
Nutrition
The recipes on Peanut Butter and Jilly can easily be adapted to fit a vegan lifestyle, a gluten-free lifestyle, or both depending on the ingredients you use. Please review the ingredients lists carefully and refer to our recommendations in the Notes of the recipe card to make this recipe compatible with your needs. Nutrition information provided is an estimate, and will vary based on specific brands of ingredients used and cooking methods.
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