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Spaghetti Squash Alfredo

Spaghetti Squash Alfredo – Best Vegetarian Dinner Recipe

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?
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Prep Time 35 minutes
Cook Time 15 minutes
Total Time 50 minutes
Servings: 3
Course: healthy dinner, Main Course
Calories: 620
Ingredients Equipment Method Notes

Ingredients
  

  • 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.

Equipment

  • 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

Method
 

  1. Preheat and prep
  2. 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.
  3. Roast the squash
  4. 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.
  5. Make the sauce while the squash cools
  6. 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.
  7. Shred the squash into “noodles”
  8. Let roasted squash cool a few minutes. Use a fork to scrape the flesh into long strands. Transfer the strands into a large bowl.
  9. Toss squash with sauce and finish
  10. 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.
  11. Garnish and serve
  12. 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.
  13. Tips for the Best Results (because little things matter)
  14. Roast cut-side down for browning and caramelization. That golden char brings depth.
  15. Don’t over-roast. Overcooked squash turns mushy. Aim for strands that hold shape.
  16. Use room-temperature cream cheese so it melts seamlessly into the sauce.
  17. Taste and adjust. Add salt at the end if the squash tastes bland — roasted squash concentrates sweetness, and salt brings balance.
  18. If the sauce gets too thick, stir in a splash of warm broth or milk to reach your ideal consistency.

Notes

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.