Creamy, cozy Alfredo without the pasta drama — spaghetti squash replaces noodles, keeps things light, and lets the sauce shine. Sweet, roasted strands meet a rich, garlicky sauce, and suddenly dinner looks and tastes fancy. Who knew veggie noodles could make Alfredo this satisfying?

I love this dish because it feels indulgent without weighing you down. I throw it together on nights when I want comfort food that won’t make me regret dessert. Want the recipe, gear list, calorie info, and a few mom-tested hacks? Let’s go.

Table of Contents

Quick Facts

Prep Time: 35 minutes
Cook Time: 15 minutes (sauce + finishing)
Total Time: 45 minutes
Yield: 2–3 servings (main-course portions)
Spaghetti Squash Alfredo (great for vegetarian and adaptable to vegan)

Equipment You’ll Need For Spaghetti Squash Alfredo

Baking sheet (rimmed)
Sharp chef’s knife and vegetable peeler
Large skillet or sauté pan
Mixing bowl (large)
Measuring cups and spoons
Fork (to scrape the squash into strands)
Oven mitts (trust me)
Optional: small blender or immersion blender if you want an ultra-smooth sauce

FYI, you don’t need a spiralizer or specialty tools. A fork will do the “noodling” for you.

Ingredients (exact — follow for the best result)

For the Spaghetti Squash:

1 large spaghetti squash
2 tablespoons olive oil
Salt and pepper, to taste

For the Alfredo Sauce:

2 tablespoons unsalted butter (or olive oil for a vegan option)
3 cloves garlic, minced
1 cup heavy cream (or full-fat coconut milk for dairy-free)
1/2 cup grated Parmesan cheese (use nutritional yeast for vegan)
1/4 cup cream cheese (optional for extra creaminess; swap with vegan cream cheese if needed)
1/2 teaspoon salt
1/4 teaspoon black pepper
Fresh parsley or basil, for garnish (optional)

Optional Add-ins:

Sautéed spinach
Mushrooms
Roasted broccoli
Cherry tomatoes

Yield & Calories (estimates you can trust)

This recipe makes 2–3 servings depending on appetite. I usually count it as 2 generous main-course servings or 3 lighter plates.

Estimated calories (per serving):

Dairy version: ~620 kcal per serving (if you divide into 3 servings) — ~930 kcal if you eat half the pan (2 servings).
Why the range? The cream, butter, and cheese add richness — treat this as an indulgent vegetarian dinner.
Vegan swap estimate: Use olive oil + coconut milk + nutritional yeast — expect ~450–650 kcal per serving depending on portions and whether you use vegan cream cheese.

I did the math conservatively using common calorie values for whole ingredients so you can plan. Want exact macros? I can estimate protein, carbs, and fat per serving next.

Step-by-step Instructions For Spaghetti Squash Alfredo Recipe

1. Preheat and prep

Heat oven to 400°F (200°C). Cut the spaghetti squash lengthwise with a sharp knife. Scoop out seeds and stringy pulp like you would a pumpkin. Brush the inside of each half with 1 tablespoon olive oil and season generously with salt and pepper. Place the halves cut-side down on a parchment-lined rimmed baking sheet.

2. Roast the squash

Roast the squash 35–40 minutes, until the flesh yields easily to a fork and the edges brown slightly. Don’t overcook; you want tender but slightly firm strands.

3. Make the sauce while the squash cools

In a large skillet, melt 2 tablespoons butter (or heat 2 tbsp olive oil). Add the minced garlic and sauté 1–2 minutes until fragrant. Pour in 1 cup heavy cream (or coconut milk) and simmer for 2–3 minutes, stirring so the cream thickens slightly. Stir in 1/2 cup grated Parmesan and 1/4 cup cream cheese (if using). Season with 1/2 tsp salt and 1/4 tsp black pepper, tasting and adjusting.

4. Shred the squash into “noodles”

Let roasted squash cool a few minutes. Use a fork to scrape the flesh into long strands. Transfer the strands into a large bowl.

5. Toss squash with sauce and finish

Toss the squash strands gently into the skillet, using tongs to coat each “noodle” with sauce. If you want extra melty cheese, return the coated squash to the oven for 10 minutes at 400°F. Otherwise, serve straight from the pan.

6. Garnish and serve

Top with fresh parsley or basil, extra Parmesan (or nutritional yeast), and a grind of black pepper. Add optional sautéed mushrooms or roasted broccoli for texture and color.

Tips for the Best Results (because little things matter)

Roast cut-side down for browning and caramelization. That golden char brings depth.
Don’t over-roast. Overcooked squash turns mushy. Aim for strands that hold shape.
Use room-temperature cream cheese so it melts seamlessly into the sauce.
Taste and adjust. Add salt at the end if the squash tastes bland — roasted squash concentrates sweetness, and salt brings balance.
If the sauce gets too thick, stir in a splash of warm broth or milk to reach your ideal consistency.

Vegan & Lighter Swaps (you’ll still love it)

Replace butter with olive oil.
Replace heavy cream with full-fat coconut milk (for richness) or unsweetened oat milk plus a tablespoon of cornstarch for creaminess.
Replace Parmesan with nutritional yeast (2–3 tbsp) or a vegan Parmesan brand.
Swap cream cheese with vegan cream cheese or a cashew cream (blend soaked cashews with water and lemon).

IMO, coconut milk gives the creamiest vegan result; nutritional yeast adds that cheesy umami. Try both and tell me which one wins your heart.

Add-ins & Serving Ideas (make it a meal)

Sautéed spinach adds color and iron. Toss in at the last minute.
Roasted mushrooms add umami and meaty texture.
Roasted chickpeas boost protein and crunch.
Serve with: a crisp side salad, garlic bread, or serve in the squash shells for a pretty presentation.

Want to turn it into a full dinner? Add a protein: pan-seared tofu or tempeh cubes work beautifully.

Storage & Reheating

Fridge: Store leftovers in an airtight container for up to 3 days.
Reheat: Warm gently on the stove over low heat with a splash of plant milk or broth to loosen the sauce.
Freeze? I don’t recommend freezing fully sauced squash. The texture changes. Instead, freeze the sauce separately and add to freshly roasted squash later.

Pro tip: If you plan to meal prep, roast the squash ahead and keep the sauce chilled separately. Reheat and combine for the freshest texture.

Some Problem (quick fixes)

Sauce too thin? Simmer a minute longer, or whisk 1 tsp cornstarch with cold water and add slowly.
Sauce too thick? Add warm broth or milk, one tablespoon at a time.
Squash too watery? Drain excess liquid before tossing, and roast a little longer next time.

Why Choose Spaghetti Squash Alfredo Recipe?

Lower-carb alternative to pasta.
Vegetable-forward, so you sneak in extra nutrients without trying.
Customizable — easily vegetarian, vegan, lighter, or heartier.
Comforting without being heavy, so you can enjoy seconds and still sleep well.

Ever wanted Alfredo without the bloating? This recipe answers that prayer.

Some More Testy Recipe –

Pasta Primavera – One Pot Recipe

15 Easy Vegan Dump & Go Crockpot / Slow-Cooker Dinners

Best Vegan Appetizers — Game Day & Party Specials

Quick Comparison: Spaghetti Squash Alfredo vs. Classic Alfredo

Carb load: Traditional Alfredo uses pasta; this version uses squash, cutting carbs and boosting vegetables.
Texture: Pasta feels denser; squash gives a light, strand-like bite.
Flavor: Both rely on a creamy sauce, but squash adds subtle sweetness and a roasted note.
Calories: Classic Alfredo typically packs more calories per bowl thanks to larger portions of pasta plus heavy cream and Parmesan. This squash version feels lighter, though the sauce still adds richness.

If you want the full sense of indulgence, add the optional cream cheese and extra Parmesan. If you want a lighter weeknight bowl, cut the cream and add more greens.

Final Notes (friend-to-friend wrap-up)

This Spaghetti Squash Alfredo hits that sweet spot between comfort food and sensible dinner. It looks impressive, tastes luxurious, and still gets you to the couch without a food coma. I make this when friends stop by or when I want to feel fancy on a Tuesday night — and honestly, it never disappoints.