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Spaghetti Squash Alfredo

January 4, 2016 | 25 Comments

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Spaghetti Squash Alfredo

First post of 2016! Happy New Year, everyone! I thought it fitting to start this new year off with a recipe that is LONG overdue. As in, over a year overdue. Let me explain.

Last June I posted a tutorial called How to Cook Spaghetti Squash. It went crazy, and is still my #1 most popular post to this day. Now, granted, I don’t have that many posts (yet), but this one kicks every other post’s booty. Although Vegetable Bolognese is giving it a run for its money. 🙂

Anyway, at the end of the tutorial post, I showed a picture of how I mix the spaghetti squash with regular pasta and a creamy cauliflower sauce, and topped it with sautéed mushrooms. I have been asked for the recipe MANY times, and have always meant to share it, let alone any other recipe featuring spaghetti squash (because, HELLO, obviously I should), but only now have I actually done it. From this point forward I intend to share at least one spaghetti squash recipe per month, so consider this the first of many.

I am not sure if one can get more vegetables into this recipe than I did. I mean, maybe, but dang, this is like vegetable overload, in the best way. The noodles are vegetables, the sauce is vegetables. Even the optional pasta has vegetable puree in it! Let’s break it down, shall we?

Spaghetti Squash Alfredo

So, obviously, we need to cook some spaghetti squash in order to make this spaghetti squash alfredo. It’s sort of implied. If you have been under a rock and haven’t seen my method for getting the longest noodles out of the squash, stop right here and go read this post, then come right back here, ok? Ok.

Then, we need to make the sauce. It’s super easy, and crazypants delicious. Crazypants is a word, right? I just said it is. All you need is cauliflower, a few raw cashew pieces, and a touch of miso, salt, garlic, and nutritional yeast to flavor it up. We’re just all going to agree that there are garlic cloves in that picture. I definitely didn’t forget to include them before taking that photograph.

Spaghetti Squash Cauliflower Alfredo

Can we stop here for a minute and talk about how wonderful cauliflower is? It is seriously one of the most versatile vegetables ever. As a young girl eating microwaved frozen cauliflower with melted Kraft Singles on top, I would never have dreamed that I would one day hold this cruciferous wonder food in such high regard, but I do. Peek inside my fridge on any given day and you are likely to find at least one head of cauliflower. At the moment, I have 3. (recipe testing awaits)

All I’m saying is, cauliflower is amazing, and it plays a very important role in this sauce. As in, the starring role.

Spaghetti Squash Alfredo

While this recipe is chock full of vegetables, I am a carbivore at heart, so I can’t help but sneak in a few strands of actual pasta with the spaghetti squash. I call it “medium-carb.” Imagine my delight at the grocery store when I discovered that Barilla makes a pasta that includes vegetable puree as one of the ingredients! SCORE. This thin spaghetti has zucchini and spinach puree in it – so you can totally count it as two extra veggies! Just so we are clear, Barilla has no idea I exist (yet), and they did not sponsor this post. Maybe next time. 🙂

If you decide to go for the medium-carb option, you can boil the cauliflower florets for the sauce in the water that you’ll use to cook the pasta. Multitasking for the win!

Spaghetti Squash Alfredo

The basic steps here are:

– Cook the squash (salt it first if you have time, see recipe)
– Cook the cauliflower and garlic cloves
– Strain the cauliflower and garlic into a blender, and puree with the rest of the sauce ingredients. Blend it until smooth and creamy and mouthwateringly delectable. Are you getting hungry yet?
– Cook the pasta (if using), then drain and return to the pot. Note: This recipe can be made gluten-free by either omitting the pasta altogether or substituting your favorite gluten-free spaghetti.

Spaghetti Squash Alfredo

After the squash has been roasted and then cooled for a bit, separate the strands from the skin, and add the “noodles” to the cooked pasta. Pour the sauce over the top, and mix to combine with kitchen tongs. Isn’t it cool how the squash and the pasta just sort of blend together?

Spaghetti Squash Alfredo

At this point, you can top it with whatever you like! I chose sautéed mushrooms and broccoli this time, because, YUM. Also, MORE VEGETABLES. You could also fold in some frozen peas at this point. Another great option would be roasted brussels sprouts (your oven is already on!). Or, just slurp this straight up, it’s already chock full of goodness all on its own.

Spaghetti Squash Alfredo

See what I mean?

Spaghetti Squash Alfredo

I feel a weight of relief off my shoulders now that I have finally shared an actual recipe using spaghetti squash. 2016 is going to be all downhill from here. Now go make this recipe! And when you do, tag @passtheplants on Instagram! That makes me happier than a squash in sauce.

Happy New Year! May it be your best one yet. 🙂

Spaghetti Squash Alfredo

Spaghetti Squash Alfredo

Beth Hornback
Spaghetti Squash Alfredo is a dairy-free version of the classic dish and chock full of vegetables! Oil-free, dairy-free, and completely delicious.
4.50 from 8 votes
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Pasta
Cuisine American Vegan
Servings 4 -6 servings
Calories 470 kcal

Ingredients
  

  • 1 medium Spaghetti Squash
  • 1 head cauliflower (cut into florets)
  • 4-6 cloves garlic (peeled)
  • 1 teaspoon chickpea miso (optional, or white/yellow miso)
  • 1 1/2 Tablespoons nutritional yeast (optional)
  • 1 1/2 teaspoons salt
  • 1 1/2 - 2 cups plain unsweetened non-dairy milk (or water)
  • 1/2 cup raw cashews
  • 1/2 box of spaghetti (such as Barilla Veggie Thin Spaghetti)

Optional Toppings

  • Sautéed mushrooms
  • Sautéed broccoli florets
  • Roasted cauliflower florets or brussels sprouts
  • in Frozen Peas (folded at the last minute)

Instructions
 

  • Preheat oven to 400 degrees F.
  • Cut spaghetti squash across the width into 4 rings and place on an oven-safe cooling rack set over a baking sheet. Deseed the squash by running a small knife around the seeds, if you like (you can also deseed after roasting in the same manner).
  • Liberally salt both sides of each squash ring and set aside for at least 15 minutes, allowing time for the salt to draw out some of the water from the squash.
  • Wipe away the liquid that the salt has drawn away from the squash with a paper towel, then place the baking sheet in the oven for 30 minutes.
  • While the spaghetti squash being prepared, put a large pot of water on the stove to boil.
  • Cut the head of cauliflower into equal sized pieces, about 1-2 inches in diameter.
  • Add the cauliflower and peeled garlic cloves into the boiling water, and cook for 8 minutes.
  • Strain the cauliflower and garlic out of the water and place in a blender.
  • Turn the heat of the pot of water down to low until you are ready to cook the pasta (if using).
  • Add the cashews, miso, nutritional yeast, salt, and non-dairy milk to the blender, and puree until smooth and creamy.
  • If using the pasta, place it in the boiling water to cook for the time directed on the package.
  • When the squash is done roasting, allow to cook for 5-10 minutes before removing the squash from the skin and cutting away the seeds.
  • Drain the pasta, if using, and return to the pot, along with the spaghetti squash.
  • Pour the sauce over the squash and pasta, a little at a time, mixing with tongs or a fork until fully coated, adding more sauce as needed. Refrigerate any leftover sauce for another use.
  • Add optional toppings, and serve.

Nutrition

Serving: 1cupCalories: 470kcalCarbohydrates: 70gFat: 13gSodium: 1319mgSugar: 19gVitamin A: 200IUVitamin C: 12.4mg
Keyword alfredo sauce, dairy-free alfredo, spaghetti squash, spaghetti squash alfredo, vegan alfredo sauce
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Home » Dinner » Spaghetti Squash Alfredo

2742 shares

Dinner, Lunch, Main Dish, Side Dish gluten-free, grain-free, Italian-inspired, kid-friendly, spaghetti squash, wfpb, whole food plant based

About Beth

Beth is a food photographer and recipe developer based in the Pacific Northwest. She never tires of snuggling with her two beautiful kids and owes piles of chocolate chip cookies to her husband, aka the most wonderful person she knows. Keep in touch with Beth on Instagram, Pinterest, Facebook, and Twitter.

Reader Interactions

Comments

  1. Christie says

    January 5, 2016 at 12:34 pm

    I love the addition of actual pasta, just cutting it down with the squash. Genius!

    Reply
    • Beth says

      January 5, 2016 at 2:49 pm

      Thanks, Christie! I just have to have my pasta, you know? 🙂

  2. Lise from Mom Loves Baking says

    January 5, 2016 at 1:27 pm

    Yum!!! Printing and trying. Where can I find miso?

    Reply
    • Beth says

      January 5, 2016 at 2:49 pm

      Thanks Lisa! You can usually find miso in the refrigerated section of the grocery store where you would find tofu. Hope that helps!

  3. Hannah Elizabeth says

    January 6, 2016 at 7:12 pm

    *Swoooooonnn* Beth, this looks a-mazing!!! Definitely going on the menu! Although, someone should tell the grocery stores that it’s still winter, ’cause I need my winter squash. Can we work out something where we have winter aquash into spring though too? Because I need to have this basically near year round. Comfort food at its best! ?

    And I 150% agree on the cauliflower thing. It’s the best! I’m pretty sure if I could guarantee only that there would be a cauliflower in the fridge, I could make dinner. If cashews are stocked, then soup’s on!! (Possibly quite literally…?) Love those miracle ingredients!

    Reply
    • Beth says

      January 7, 2016 at 12:40 am

      I cannot tell you how much soup I have been making featuring cashew cream. I truly don’t know what I would do without it. 🙂

  4. nicole @ I am a Honey Bee says

    January 8, 2016 at 3:27 am

    I just love how there is NO dairy in here!!!!!

    Fantastic!

    Reply
  5. Lauren Gaskill | Making Life Sweet says

    January 8, 2016 at 12:03 pm

    5 stars
    Spaghetti squash is such a wonderful noodle/rice substitute! Love this recipe!

    Reply
  6. Lisa says

    May 5, 2016 at 12:08 pm

    5 stars
    What kind of non dairy milk do you suggest?

    Reply
    • Beth says

      May 5, 2016 at 12:20 pm

      Hi! Anything plain/unsweetened, so if it has vanilla or other flavoring or anything more than 5g of sugar per serving, pass. 🙂 I love WestSoy Plain Unsweetened soy milk, or Almond Breeze and Califia Farms both make great plain unsweetened almond milk. Hope that helps!

  7. Zeenah says

    September 10, 2016 at 8:59 am

    Does this sauce freeze well? Or keep well in the refrigerator for use later on? I will ne trying this recipe for suuure!

    Reply
    • Beth says

      September 23, 2016 at 12:33 am

      Hi Zeenah! So sorry for the delayed response. The sauce definitely freezes well! And it keeps in the fridge or a couple of days, as well. The squash, however, does not freeze well, so just keep that in mind for when you go to make this. 🙂

  8. Mary says

    November 16, 2016 at 12:29 pm

    I assume the cashews make the sauce creamy — 3/4 daughters love nuts but one daughter has tree nut allergy. Any idea for substitution?

    Reply
    • Beth says

      November 17, 2016 at 10:16 pm

      Hi Mary! Sorry for the delayed response. Yes, the cashews add a creamy factor, but honestly, you could probably leave them out and it would be just fine. Don’t tell my precious cashews I said that. A tablespoon of olive oil would be nice as a substitution though. 🙂 You might have to think out the sauce with a tad bit of water or non-dairy milk (plain, unsweetened). Hope you’ll let me know if you give it a try! 🙂

  9. Danica says

    December 19, 2016 at 10:25 am

    I LOVE your “medium carb” philosophy. I’m all about the balance. I describe my eating philosophy as “paleo-ish” sometimes, because I love vegetables and protein but what’s life without cinnamon rolls? 😉

    Thanks for the great recipe.

    <3

    Reply
    • Beth says

      December 21, 2016 at 12:08 pm

      What’s life without cinnamon rolls? No life at all. 😉

  10. ange says

    March 6, 2017 at 9:14 am

    Love your sense of humour – I had to go back to the photo to see if the garlic cloves were there, lol.
    Looking forward to trying this recipe and also cross-cutting to get long strands – who knew!!!

    Reply
    • Beth says

      March 7, 2017 at 11:44 pm

      Thank you Ange! That sneaky garlic… 😉

  11. Allyson says

    May 14, 2017 at 8:03 am

    5 stars
    This recipe is amazing, thank you. I skipped the actual pasta part for my purposes. The spaghetti squash method is genius.

    Reply
  12. gina says

    August 24, 2017 at 9:41 am

    Love you site, but question…what is the purpose of the yeast?
    Thanks!
    gina

    Reply
  13. gina says

    August 24, 2017 at 9:51 am

    Love your site but question..what is the purpose of the yeast?
    Thanks!
    gina

    Reply
  14. anne RODRIGUES TOTH says

    November 13, 2017 at 7:44 pm

    3 stars
    Is the ‘spaghetti ‘ squash suppose to be crunchy? After cooked?

    Reply

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2742 shares