Spaghetti Squash with Garlic Parmesan Sauce – Creamy And Low-Carb

If you’re looking for a healthier, low-carb alternative to traditional pasta, this Spaghetti Squash with Garlic Parmesan Sauce is the perfect dish. The spaghetti squash mimics the texture of spaghetti noodles, while the creamy garlic parmesan sauce provides rich, comforting flavor. This dish is easy to make, delicious, and perfect for a weeknight meal or a light lunch.

Ready to twirl your fork around some low-carb goodness? Let’s get started!

Spaghetti Squash with Garlic Parmesan Sauce

Annie Graves

Try this Spaghetti Squash with Garlic Parmesan Sauce! A low-carb, flavorful alternative to pasta with a creamy garlic parmesan sauce that’s both satisfying and healthy.

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Prep Time 10 minutes mins

Cook Time 44 minutes mins

Total Time 55 minutes mins

Course Dinner

Cuisine Italian

Servings 3

Calories 300 kcal

Ingredients

  

For the Spaghetti Squash

• 1 large spaghetti squash
• 2 tbsp olive oil
• Salt and freshly ground black pepper to taste

For the Garlic Parmesan Sauce

• 2 tbsp butter
• 3 garlic cloves minced
• 1 cup heavy cream or half-and-half for a lighter option
• 1/2 cup freshly grated Parmesan cheese
• 1/4 tsp red pepper flakes optional, for heat
• Salt and freshly ground black pepper to taste
• Fresh parsley chopped (for garnish)

Optional Add-Ins

• 1 cup cooked chicken or shrimp for added protein
• A handful of sautéed spinach or mushrooms for extra veggies
• A squeeze of lemon juice for brightness

Substitutions

• Dairy-Free: Use coconut cream or cashew cream for the sauce and a dairy-free cheese alternative.
• Vegan: Replace butter with olive oil use a plant-based cream, and substitute the Parmesan with nutritional yeast.

Instructions

 

Roast the Spaghetti Squash

• Preheat your oven to 400°F (200°C).
• Cut the spaghetti squash in half lengthwise and scoop out the seeds.
• Drizzle the inside of each squash half with olive oil, and season with salt and pepper.
• Place the squash halves cut-side down on a baking sheet lined with parchment paper.
• Roast for 35-40 minutes, or until the squash is tender and easily shredded with a fork.
• Once cooked, remove from the oven and let cool slightly before using a fork to scrape the flesh into spaghetti-like strands.

Make the Garlic Parmesan Sauce

• While the squash is roasting, melt the butter in a large skillet over medium heat.
• Add the minced garlic and cook for 1-2 minutes until fragrant but not browned.
• Pour in the heavy cream and bring it to a gentle simmer.
• Stir in the Parmesan cheese, and continue to cook, stirring frequently, until the sauce thickens slightly, about 3-5 minutes.
• Season with salt, pepper, and red pepper flakes (if using).

Combine the Spaghetti Squash and Sauce

• Add the spaghetti squash strands to the skillet with the garlic parmesan sauce.
• Toss gently to coat the squash in the sauce, allowing the flavors to meld together.
• Taste and adjust seasoning if needed.

Serve

• Transfer the Spaghetti Squash with Garlic Parmesan Sauce to serving plates, and garnish with fresh parsley and extra Parmesan cheese if desired.
• Enjoy!

Notes

Nutritional Information (Per Serving):

• Calories: 250-300
• Carbohydrates: 12g
• Protein: 7g
• Fat: 20g
• Saturated Fat: 10g
• Sodium: 400mg
• Fiber: 3g
• Sugar: 5g

 

Notes/Advice:

• Additions/Subtractions:
  • If you like a more robust garlic flavor, you can add an extra clove or two of garlic to the sauce.
  • For a thicker sauce, let it simmer a bit longer, or add a little extra Parmesan.
  • If you prefer a lighter version of this dish, substitute half of the heavy cream with low-fat milk or half-and-half.

Keyword Spaghetti Squash with Garlic Parmesan Sauce

Variations:

• Lemon Garlic Squash: Add the zest and juice of one lemon to the sauce for a zesty, refreshing twist.
• Creamy Spinach and Mushroom Squash: Add sautéed mushrooms and spinach to the sauce for extra veggies and a more robust flavor.
• Pesto Parmesan Squash: Stir in a tablespoon or two of basil pesto to the garlic parmesan sauce for a flavorful Italian twist.

Suggestions:

• Serving Ideas: Serve this dish as a light main course or pair it with a side of grilled chicken or shrimp for a more substantial meal. It’s also great alongside a simple green salad or garlic bread.
• Make It Ahead: You can roast the spaghetti squash ahead of time and store it in the fridge for up to 3 days. Reheat and combine with the sauce just before serving.
• Storage Tips: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet over medium-low heat to prevent the sauce from breaking.

Wrapping It Up:

And there you have it—Spaghetti Squash with Garlic Parmesan Sauce that’s creamy, satisfying, and low-carb! This dish is a perfect alternative to traditional pasta, providing the same comfort but with fewer carbs and more nutrients. Whether you’re looking for a quick weeknight dinner or something a little lighter, this recipe is sure to satisfy. So roast that spaghetti squash, whip up that garlic parmesan sauce, and enjoy a delicious, healthy meal!

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