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Spaghetti Squash with Garlic Parmesan Sauce Recipe
Annie Graves

Spaghetti Squash with Garlic Parmesan Sauce

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
Cook Time 44 minutes
Total Time 55 minutes
Servings: 3
Course: Dinner
Cuisine: Italian
Calories: 300
Ingredients Method Notes

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.

Method
 

Roast the Spaghetti Squash
  1. Preheat your oven to 400°F (200°C).
  2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  3. Drizzle the inside of each squash half with olive oil, and season with salt and pepper.
  4. Place the squash halves cut-side down on a baking sheet lined with parchment paper.
  5. Roast for 35-40 minutes, or until the squash is tender and easily shredded with a fork.
  6. 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
  1. While the squash is roasting, melt the butter in a large skillet over medium heat.
  2. Add the minced garlic and cook for 1-2 minutes until fragrant but not browned.
  3. Pour in the heavy cream and bring it to a gentle simmer.
  4. Stir in the Parmesan cheese, and continue to cook, stirring frequently, until the sauce thickens slightly, about 3-5 minutes.
  5. Season with salt, pepper, and red pepper flakes (if using).
Combine the Spaghetti Squash and Sauce
  1. Add the spaghetti squash strands to the skillet with the garlic parmesan sauce.
  2. Toss gently to coat the squash in the sauce, allowing the flavors to meld together.
  3. Taste and adjust seasoning if needed.
Serve
  1. Transfer the Spaghetti Squash with Garlic Parmesan Sauce to serving plates, and garnish with fresh parsley and extra Parmesan cheese if desired.
  2. 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.