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Spaghetti Squash Alfredo

Creamy comfort food spaghetti squash alfredo.

spaghetti squash vegan

This is a recipe for those of you who like giant servings of pasta.

Each serving gives you a heaping cup of alfredo with rich and deliciously creamy sauce, all for under 150 calories per serving.

This is also a recipe for those of you who really love vegetables – there are vegetables in the sauce, vegetables in the base, and I added even more vegetables to the top for good measure.

Jump to this recipe’s nutrition facts

spaghetti squash ingreidents

You start out with a thick cauliflower-based alfredo sauce, then pour it over the roasted spaghetti squash for a wholesome and filling meatless meal. Serve it as a side dish or as the main event, rounding out the meal with any of the following:

Healthy Corn Muffins

Homemade garlic bread

Mixed green salad

Quinoa Pizza Bites

Sauteed garlicy kale

And if you’d prefer a more substantial one-bowl meal with added protein or calories, feel free to substitute some or all of the spaghetti squash with your favorite pasta of choice, or stir in some beans or another protein source if you wish.

spaghetti squash alfredo

Larger spaghetti squashes will often yield sweeter strands, so look for the biggest one you can find.

As I’ve mentioned in other posts on this blog, I recommend enjoying spaghetti squash in its own right, not comparing it to real pasta. This meal is not supposed to take the place of pasta alfredo.

spaghetti squash pasta

spaghetti squash recipe

*Note: If you’re not a fan of spaghetti squash or are looking for a real vegan alfredo recipe, be sure to check out my favorite Vegan Pasta Alfredo Recipe.

Spaghetti Squash Alfredo

Adapted from Vegan Pasta Alfredo

Spaghetti Squash Alfredo

Total Time: 15m
Yield: 3-4 servings
Print This Recipe [mrp_rating_result show_count="false" show_rich_snippets="false"]


  • 1 large spaghetti squash, roasted
  • 1 shallot, diced
  • 1 3/4 cup raw cauliflower florets (190g)
  • 2 tsp garlic, or 1/4 tsp garlic powder
  • 1/2 tsp salt
  • 2 tbsp buttery spread, or 2 tbsp olive oil and extra salt if needed
  • 1 cup milk of choice
  • 1/4 - 1/2 cup nutritional yeast or Parmesan (such as vegan Parma)
  • optional peas, broccoli, beans, or other add-ins


*For the spaghetti squash roasting method, I highly recommend reading this link on How To Cook Spaghetti Squash.

Sauté the shallot and half of the buttery spread or oil in a medium pot until the shallot begins to brown. Add remaining ingredients (except spaghetti squash an optional add-ins), and bring to a boil. Cover, and turn to low. Cook 15 minutes or until the cauliflower is fall-apart soft. Pulverize until completely smooth, using an immersion or regular blender. Pour over spaghetti squash (with add-ins, if desire), and serve hot.

Variation: For carb lovers like me, feel free to replace some or all of the spaghetti squash with cooked pasta of choice.

View Nutrition Facts


Link Of The Day:

farfalle 2

Creamy Spinach Tomato Pasta

Published on December 12, 2016

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  1. Kathryn says

    This is perfect! I have a spaghetti squash already roasted in my fridge, and a head of cauliflower threatening to go bad. Looks so good! I’m trying it tonight!

    • Kathryn says

      I made this on Monday night and was very impressed! I added angel hair pasta to the spaghetti squash, and also added peas. After my husband had two helpings I told him I was glad he liked it and he asked if I used heavy cream and reduced it down, etc! (We’re not vegan) Nope! Cashew milk and cauliflower! 🙂

  2. Maria says

    Creamy cauliflower sauces are surprisingly versatile!! I was shocked the first time I made one. I love this idea on spaghetti squash – added flavor and color!:)

  3. Paula says

    WOW! This was perfect– puréed it in my vitamix adding to your recipe a cup of leftover roasted cauliflower from the night before. Tastes incredibly creamy and the addition of earth balance was perfect. Thank you!!!!

  4. Emilie says

    I’m enjoying this right now…I love it. I’ve made quite a few or your recipes. Thanks for all your hard work in creating them!

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