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Spaghetti Squash Alfredo

SPAGHETTI SQUASH ALFREDO is the low carb alternative to chicken Alfredo and it’s every bit as delicious as the original! Spaghetti squash is a healthy substitute for pasta and it’s really easy to prepare, too.

fork with spun spaghetti squash

I remember the first time I attempted to make Alfredo sauce at home. 

You guys…it was rough.

The recipe had me standing over a pot and stirring for over 30 minutes. It was ridiculous.

It tasted fine, but I never made that recipe again. Instead, I did a little research and learned that Alfredo sauce is suuuuuuuper easy and just needs 3 ingredients: butter, cream, and Parmesan. 

My keto Alfredo sauce is total perfection and it sure doesn’t taste like diet food. 😉 It’s perfect over spaghetti squash too!

How to make Spaghetti Squash Alfredo: 

To start, you’ll want to get your spaghetti squash ready. 

There are a couple of ways to cook spaghetti squash, but I prefer to cook it in the Instant Pot.

a half a squash in an instant pot

You just slice the squash in half, remove the seeds, and then pressure cook for 7 minutes. Check it out: Instant Pot Spaghetti Squash

If you don’t have an Instant Pot, slice your squash in half, remove the seeds, and season with a little salt. 

shredded squash in a squash that has been sliced in half

Place the squash face down on a cookie sheet and roast at 400 degrees for about an hour. 

Scrape the strands of squash out and get that Alfredo sauce ready!

Low carb alfredo sauce: 

To make the Alfredo sauce, melt a stick of butter in a small sauce pan with some heavy cream.

Once the butter and cream are hot, stir in some garlic and shredded Parmesan cheese. Keep whisking until the cheese has fully melted. 

alfredo sauce over spaghetti squash

Season the Alfredo sauce with salt and pepper and then pour it over the strands of spaghetti squash and toss.

You can add chicken if you want spaghetti squash chicken Alfredo! 

Spaghetti Squash Boat: 

You could go ahead and dig in once your squash is coated in the Alfredo sauce, but we really like to take this just a bit further.

Place the spaghetti squash back in the empty squash shell and then top it off with a handful of shredded mozzarella.

spaghetti squash boat

Pop this in the oven for about 10 minutes to melt the mozzarella and then sprinkle on some parsley.

Dig in!

This spaghetti squash Alfredo is so decadent and cheesy, but it’s also perfect for a low carb or keto diet!

We eat this one quite a bit and it’s loved by my whole family.

Serve with a side salad topped off with my homemade ranch dressing!

fork scooping spaghetti squash and alfredo

More spaghetti squash recipes: 

Spaghetti Squash Casserole: Probably our favorite way to enjoy spaghetti squash!

Spaghetti Squash with Bacon and Garlic: Love the flavors here!

Spaghetti Squash Lasagna Casserole: This looks absolutely delicious!

alfredo sauce and chicken in a half squash

Follow me on social for more recipe ideas & inspiration!

Spaghetti Squash Alfredo

Creamy Alfredo sauce pairs so well with earthy spaghetti squash and it makes a great low carb dinner for the whole family!

Yield 8 servings
Prep Time 15 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 30 minutes


  • 1 whole spaghetti squash, about 3 pounds
  • 1/2 cup butter
  • 1 cup heavy cream
  • 1 clove garlic, minced
  • 1/2 teaspoon cracked pepper
  • 1/4 teaspoon salt
  • 2 cups shredded Parmesan
  • 1 cup shredded mozzarella
  • 1 teaspoon minced fresh parsley


To cook the spaghetti squash:

  1. To cook in the oven, preheat oven to 400 degrees. Cut the squash in half length-wise and scoop out the seeds with a spoon. Discard the seeds. Drizzle with olive oil and place face down on a baking sheet. Bake for 1 hour or until squash is fork tender.
  2. To cook in the Instant Pot, follow these directions.
  3. Once squash is cooked, shred the squash into long spaghetti-like strands by using a fork to scrape the squash widthwise.

To make the Alfredo sauce:

  1. Melt the butter in a sauce pan over medium heat.
  2. Once butter has melted, add the cream, garlic, salt, and pepper and bring to a simmer.
  3. Turn off the heat and add the shredded Parmesan to the pan. Whisk until the cheese has melted and the sauce is smooth and creamy.

To assemble:

  1. Pour the Alfredo sauce over the squash and stir to coat.
  2. Spoon the squash into the empty squash halves. Sprinkle with the mozzarella. Alternately, add to a 9x9 baking dish.
  3. Bake at 350 degrees for 10 minutes.
  4. Sprinkle with parsley before serving.


Top with grilled chicken, if desired.

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Nutrition Information:

Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 352Total Fat: 30gSaturated Fat: 19gTrans Fat: 1gUnsaturated Fat: 9gCholesterol: 86mgSodium: 600mgCarbohydrates: 10gNet Carbohydrates: 8gFiber: 2gSugar: 4gSugar Alcohols: 0gProtein: 12g

All information and tools presented and written within this site are intended for informational purposes only. This information is provided as a courtesy and there is no guarantee that the information is accurate.

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43 thoughts on “Spaghetti Squash Alfredo”

  1. Cindalu J Sisneros

    I made the casserole spaghetti Alfred tonight. I added a little cubed chicken. Some small yellow,orange and red sweet peppers and a little fresh cilantro. It was delicious. My boyfriend came over and I didn’t tell him what was in it until after he ate a large serving. He wend back for seconds. I forgot that I had some left over broccoli in the fridge and I added that too. Looked good. Tastes like heaven and I will make it again.


    You’ve probably already figured this out, but the butter says 1/2 cup not 1/2 lb. Could that have been it?

  3. Is the nutritional info for the entire recipe or just 1 portion of the recipe (1/8 of the whole recipe)? Thanks for clarifying!

  4. I add mushrooms, broccoli and chicken. Not only do my husband and I love it but I have served to company many times and have always had rave reviews.

  5. Hey there, can you confrm that this is actually 8 servings out of 1 squash? It just says Serving Size: 1

    1. Karly Campbell

      Yep, we just divide the portions into 8 and then usually fill out the meal with some chicken and a salad. 🙂

  6. Recipe is missing the step where you add the mozzarella, so I added it when I added when it said to add the parm. Added a little lemon and wilted spinach to add to the flavour so it felt less heavy.

    1. Karly Campbell

      Hi there! The mozzarella gets added in step 2 of the “to assemble” section. It’s in there. 🙂

      1. Theresa Rolle

        Once butter has melted, add the cream, garlic, salt, and pepper and bring to a simmer.

        Adding the mozzarella is not in step 2.

        1. Karly Campbell

          It’s in step 2 of the ‘to assemble’ section. You’re looking at the wrong section…keep reading. 🙂

  7. Lisa Kim fisher

    In your video for the Alfredo spaghetti squash can you tell me what hot plate you are using. I am wanting to get one and figure you use it all the time. I love your recipes. Thank you.

    1. Karly Campbell

      Hi Lisa! The brand is Duxtop. I ordered it from Amazon. It works well, but it’s induction so you have to use pans that work for induction. 🙂

  8. Kimberly Richey

    Awesome recipe! I cut sauce in half & added chicken—great dinner. Whole family loved it!

  9. I’ve been serving Spaghetti Squash Alfredo for years. Prefer the flavor over a tomato base marinara sauce. The squash also freezes well. Thaws out just like new. I garnish my dish with minced bell pepper for a little snap. Good job Karly !

  10. This recipe deserves a 5 star rating! I cut the recipe in half and it gave me 6 portions. The beauty of it is that it can be made in advance. I upped the garlic, added some pepper flakes and combined the mozzarella cheese in with the squash …I found that it melted a whole lot better! This has become one of my all time favorites dishes! I have just discovered your blog and I am having fun exploring new and exciting recipes. Many, many thanks!!!

  11. This was absolutely delicious! The saltiness of the sauce is perfect with the sweetness of the squash. Even my picky husband loved it.

  12. I read the recipe wrong and ended up using grated parmesan instead. Regardless, the sauce was delicious! Also I topped it with Italian sausage. My whole family loved it. Thank you.

  13. I’ve only prepared and eaten spaghetti squash one time, pre-Keto, and it was super watery. Never tried it again, after that. I’m sure it was the wrong preparation method. Is this at all watery? I already have spaghetti squash in the grocery list, now THANKS!!

    1. It’s inherently going to be watery because of the moisture in the squash. One thing I’ve to reduce it, is place the shredded spaghetti squash after its cooked on some paper towels as flat and evenly as possible and dry it off that way.

  14. Laura Boal

    Is the sauce supposed to be like a big cheese ball? The flavor was great! But I wouldn’t call it sauce. I mixed everything as per the recipe but it came out very thick. Mixed the “sauce” and the squash and added a chicken breast too.
    The dish s tasty!

    1. Karly Campbell

      No, it should definitely be a sauce. Did you add the mozzarella to the Alfredo as well? That would have caused it to be too thick.

      1. Didn’t add the mozzarella. I used 1/2 # butter, 1 Cup heavy cream, and 2 Cups Parmesan and salt pepper garlic…. ????
        I used the leftovers for breakfast with fried eggs and it was delish:-)

  15. What could you replace the heavy cream with? Sensitive to dairy. It gives me respiratory problems.

    1. Karly Campbell

      I’ve only ever made Alfredo with heavy cream, unfortunately. I’m not sure what a good sub would be…you could try searching for a dairy free Alfredo, but all three of the main ingredients are dairy so it might be a bit tricky.

      1. I kept the same recipe except instead of 16 oz or parm I only did 10oz. And mind was also pretty thick for a sauce. Maybe I should have melted it more. And I also did garlic powder instead of minced garlic. But it was my first time making an Alfredo Sauce and I thought I did a pretty bang out job. But thank you so much for the recipe.

        1. Amy Leggett

          You can replace the dairy by making cashew cream alfredo. It tastes exactly like alfredo sauce. I don’t have a recipe for you because I just wing it when I make mine. If you do a google search for “cashew cream alfredo” you’ll come up with something that you can modify to your tastes.

      1. Sandie Lofsted

        So I made this for the first time. I had squash issues and it came out baby food like lol. Next time I will cook less time and face up. The sauce however oh boy that is yummy!! I love learning new recipes to keep us on track with our eating. Thank you.

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