Skinny Spaghetti Squash Alfredo


Some of you are probably thinking, 'what the heck is this thing?' and 'is that really spaghetti in there?' It's a spaghetti squash and nope, no pasta here. This is the squash's natural texture when, huh? It's not only beautiful but absolutely delicious. Spaghetti squash has a slight sweetness that complements any savory flavors you stuff into it. Top each half with a pinch of red pepper flakes and chopped parsley, if desired. Serve hot.

Prep Time:
10 mins
Cook Time:
1 hrs 5 mins
Total Time:
1 hrs 15 mins
2 servings


  • 1 medium spaghetti squash, halved and seeded

  • 1 tablespoon butter

  • 3 cloves garlic, minced

  • 2 tablespoons all-purpose flour

  • 1 ½ cups fat-free milk

  • 1 tablespoon cream cheese

  • 1 cup grated Parmesan cheese, or more to taste

  • 2 tablespoons grated Parmesan cheese

  • ¼ teaspoon kosher salt

  • teaspoon ground black pepper


  1. Preheat the oven to 350 degrees F (175 degrees C).

  2. Place squash, cut-sides down, on a rimmed baking sheet and add water to surround squash.

  3. Bake in the preheated oven until tender, about 60 minutes.

  4. Gently scrape squash strands into the center of each half using a fork.

  5. Melt butter in a small saucepan over medium-low heat. Add garlic to hot butter and cook 1 to 2 minutes. Whisk in flour and cook for another minute while stirring until no lumps remain, 1 to 2 minutes more. Whisk in milk heated through. Add cream cheese and stir until smooth. Stir in Parmesan cheese, salt, and pepper.

  6. Spoon hot sauce equally on to each squash half. Gently pull up the squash strands to coat as much as possible with sauce. Top with extra Parmesan cheese if desired.

  7. Set an oven rack about 6 inches from the heat source and preheat the oven's broiler. Place squash halves under the broiler until golden and bubbly, 2 to 3 minutes.

Cook's Note:

As an alternate way of baking: Poke a few holes deep into the whole squash with a paring knife. Bake for 60 minutes, remove from the oven, and let rest for 10 to 20 minutes before slicing in half with a large serrated knife. Scoop out the seedy inside, leaving the spaghetti strands.

Nutrition Facts (per serving)

477 Calories
23g Fat
43g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 477
% Daily Value *
Total Fat 23g 30%
Saturated Fat 14g 68%
Cholesterol 67mg 22%
Sodium 1128mg 49%
Total Carbohydrate 43g 16%
Dietary Fiber 0g 1%
Total Sugars 10g
Protein 28g
Vitamin C 9mg 44%
Calcium 827mg 64%
Iron 2mg 12%
Potassium 759mg 16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

You’ll Also Love