Healthy Alfredo Spaghetti Squash

Healthy Alfredo Spaghetti Squash

My favourite low-carb pasta substitute! So fun to eat and I love how light I feel afterwards. If you’ve never tried spaghetti squash, I highly recommend you try it ASAP!

Spaghetti squash is packed full of nutrients along with being low calorie, low-carb and gluten-free. This recipe is an easy weeknight meal – the oven is doing the majority of the work. There’s also no cream whatsoever in this recipe. I show you how to make creamy, cheesy alfredo without the heavy cream.

Tips on how to slice squash

  • Make sure you have a flat surface
  • Poke holes along the middle, making a straight line
  • Microwave squash for 2-5 minutes
  • Use a towel to remove the squash from the microwave and let it cool so it doesn’t burn you
  • Cut off ends
  • Carefully slice along the poked holes
  • Use an ice cream scoop to remove the seeds

Now you’re ready to make spaghetti squash!

Healthy Alfredo Spaghetti Squash

This recipe is a simple, creamy dish and guarenteed to be your new favourite weeknight dinner.
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 3 servings



  • 1/2 tbsp olive oil
  • 1/4 tsp black pepper
  • 1/2 tsp salt

Alfredo Sauce

  • 1/2 cup flour
  • 2 cup milk
  • 1 tomato diced (or use small cherry tomatoes)
  • 1/2 cup fresh parsley
  • 2 garlic cloves crushed and minced
  • 1/4 cup onion diced
  • 1/4 cup grated parmesan
  • 1 tsp salt
  • 1 tsp black pepper
  • 1/2 tbsp olive oil


  • Using a knife, carefully split your squash in half lengthwise. Remove seeds.
  • Sprinkle salt, pepper and olive oil on both sides
  • Place squash cut-side down on a baking sheet. Bake at 400 F for 40 mins or until fork tender
  • Once roasted, "fluff" the noodles, using a fork to scrape the inside of your squash. Set aside
  • In a saucepan, cook onion, tomato and garlic over medium heat until softened
  • Add milk, flour (sifted), grated parmesan and whisk until combined
  • Add seasonings and stir
  • Reduce heat to medium-low and let the alfredo sauce simmer for a few minutes until heated through
  • Scoop out the spaghetti squash strands and stir the strands in the alfredo sauce
  • Fill the empty squash boats evenly with the alfredo mixture
  • Top with extra parlsey and parmesan cheese and enjoy!


You can also add chicken, shrimp, or veggies to this alfredo mixture. 

Did you make this recipe?

I’d love to see how you recreate it! Leave a comment below and share a photo on Instagram. Don’t forget to tag @myfeelgoodmeals and use the hashtag #myfeelgoodmeals. 

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