Healthy Spaghetti Squash "Alfredo"

Imagine have a dish of warm conforting fettuccini alfredo, only there's no calories from the pasta and there's not all the fat from the cream and butter in the sauce... this recipe is your dream come true!

You would never know that the sauce is loaded with cauliflower and there's not a drop of cream or butter or flour in the recipe, like a traditional alfredo sauce.

I like to add some veggies, like broccoli, mushroom and sun dried tomatoes, but you can toss in some chopped chicken or any of your favorite paste additions!

This smooth, garlic infused white sauce is really great for anything from an alfredo replacement on pasta, to a white garlic sauce for pizza or rice, but over spaghetti squash, is my favorite way to enjoy it!

It just instantly elevates any dish with a ton of flavor, without all the fat and calories in a traditional alfredo.

Healthy Spaghetti Squash "Alfredo"

Roasted Spaghetti Squash:
  • 1 large spaghetti squash (may sub half spaghetti noodles and half spaghetti squash)
  • 2 tablespoons olive oil
  • salt and pepper, to taste
    • Optional additions: steamed broccoli florets, sautéed mushrooms, sun dried tomatoes, chopped chicken breast, etc

Skinny Roasted Garlic Cauliflower Alfredo Sauce:
  • 1 bulb garlic, roasted
  • 8oz vegetable broth
  • 1lb riced cauliflower (or 1 large head, cut up into 5-6 cups of florets)
  • ¾ teaspoon salt 
  • ½ teaspoon pepper
  • ½ cup parmesan cheese
  • 2 tablespoons olive oil
  • 1/8 teaspoon nutmeg 
  • 1/4 teaspoon red pepper flakes, optional


Roasted Spaghetti Squash:
Preheat oven to 450’F. Cut spaghetti squash in half lengthwise. Drizzle cut side with 2 tablespoons olive oil and season with salt and pepper. Place cut side down on a parchment or foil lined baking sheet. Roast until squash is tender when pierced with a knife, about 40-60 minutes, depending on size. I also roast the garlic at this time too. Cool slightly and gently scrape out seeds. Scrape remaining squash with a fork to remove flesh in long strands and place in a large serving bowl. If desired, toss with steamed broccoli, sauteed mushrooms, sun dried tomatoes, chicken or additions of your choice.

Cauliflower "Alfredo" Sauce:
To roast the garlic, slice off the top of the garlic head, exposing the tops of the cloves. Place cut side up on a piece of foil and drizzle with olive oil, letting it soak into and around the cloves. Fold foil to tent it around the garlic and roast until cloves are golden, completely soft, and begin to protrude slightly from skins, about 40-60 minute (I do this when roasting the squash). Let stand until cool enough to handle.

Bring vegetable broth to a boil in a large pot. Add the riced cauliflower (or florets) and cook, covered, for about 10 minutes or until tender. Do not drain. Allow to cool slightly, then transfer the cauliflower and the broth to a blender. Squeeze the head of garlic from the bottom, to push out the cloves and add to blender along with the salt, pepper, Parmesan cheese, oil and nutmeg. Puree until the sauce is smooth, adding additional broth or milk, to thin the sauce out more, if desired. Serve hot on top of warm spaghetti squash. Garnish with red pepper flakes, if desired.