This easy, low carb keto Alfredo spaghetti squash is a creamy, comforting, low carb pasta dish that’s perfect for a cozy dinner, meal prep, or even serving the whole family. If you’re following a low-carb diet or keto diet, this recipe gives you all the satisfaction of a traditional chicken Alfredo spaghetti squash, without the heavy carbs.
WHY YOU’LL LOVE THIS LOW CARB ALFREDO SAUCE DISH
This low carb pasta dish is one of the best methods to enjoy comfort food while staying on track with your goals. Unlike traditional restaurant Alfredo, this homemade version allows you to control ingredients, fat content, and portion sizes.
- Perfect keto spaghetti squash Alfredo
- Family-friendly and great for the whole family
- Naturally gluten free and low in net carbs
- Can be made with shredded chicken, rotisserie chicken, or kept vegetarian
- Easily customizable with different proteins or veggies like zucchini noodles or even Brussels sprouts
Whether you’re making this as a complete meal, a healthier option, or a simple side dish, this cheesy goodness delivers a rich, creamy Alfredo sauce paired with tender spaghetti-like strands of roasted squash.
HOW TO COOK SPAGHETTI SQUASH (BEST METHOD)
This is one of the easiest and best methods for cooking a fabulous low carb vegetable like spaghetti squash!
Depending on the size of your squash, baking time will vary, but this foolproof method creates perfectly tender squash strands every time.
These tender spaghetti-like strands are the perfect low carb substitution for traditional pasta like fettuccine noodles.
OVEN METHOD (RECOMMENDED)
PREHEAT your oven to 400 degrees F. Line a baking sheet with parchment.
SLICE your whole squash from stem to tail, lengthwise.
DRIZZLE olive oil over each half and rub evenly.
SPRINKLE with sea salt.
FLIP cut side down onto the baking dish.
BAKE:
- 1 hour for a 2-pound squash
- 30–45 minutes for smaller squash
TEST FOR DONENESS: Use a fork to gently pull strands. If they don’t separate easily, return to the oven for another 10–15 mins.
This method creates the best texture—not watery, not mushy, just perfectly golden brown edges with tender strands.
HOW TO MAKE CREAMY KETO ALFREDO SAUCE
This rich and creamy Alfredo sauce is what makes this dish truly indulgent. Made with heavy cream, parmesan cheese, butter, and cream cheese, it creates a velvety creamy cheese sauce that coats every strand.
Tips for Perfect Alfredo Sauce:
- Use freshly grated parmesan cheese for best melting
- Keep heat at medium heat to avoid curdling
- Stir continuously for a smooth texture
- Add a touch of cream cheese for extra thickness if desired
You’ll end up with a rich low carb Alfredo sauce that rivals any restaurant version.
CAN I ADD CHICKEN OR OTHER PROTEIN?
Absolutely! This easily becomes a chicken Alfredo spaghetti squash meal.
Best protein options:
- Chicken breasts (baked or pan-seared)
- Rotisserie chicken for convenience
- Ground turkey or beef
- Shrimp for a seafood twist
Use about 1 pound of protein to make this a complete meal.
Cut into bite-sized pieces or use shredded chicken and stir into the sauce before combining with the squash.
SPAGHETTI SQUASH BOATS OPTION
Instead of mixing everything in a bowl, you can make spaghetti squash boats:
- Leave strands in the squash shells
- Add Alfredo sauce and toppings
- Broil until bubbly and slightly golden brown
This presentation is great for entertaining and makes portion sizes easy.
IS SPAGHETTI SQUASH KETO?
Spaghetti squash is a wonderful alternative for replacing traditional high carb spaghetti in your favorite dishes.
It can most certainly be enjoyed on a ketogenic diet when you are mindful of portion sizes. You can see the nutritional info below.
While it is a higher carb vegetable than something like zucchini, it is still a good option when you want a perfect substitute for spaghetti.
Spaghetti Squash Nutrition
- Serving Size: 1 cup (155g)
- Calories: 76
- Fat: 4g
- Carbohydrates: 7g (Net Carbs: 5.5g)
- Fiber: 2.5g
- Protein: 1g
Zucchini Noodles are also another option but they can be much thicker and not as fine and light as using spaghetti squash.
According to the USDA nutrient database, one cup of sliced zucchini contains 19 calories, 1.5 grams of protein, 0 grams of fat, 3.5 grams of carbs, 1 gram of fiber, and 3 grams of sugar. You could use zucchini noodles to make this Alfredo recipe if you prefer.
Other zucchini noodle recipes you might like:
LOW CARB SWAPS & VARIATIONS
This recipe is incredibly flexible:
Dairy-Free Option
Lower Fat Version
- Reduce butter slightly, replace some heavy cream with Half & Half
- Add more chicken broth for balance
Vegetable Swaps
OTHER WAYS TO COOK SPAGHETTI SQUASH
If you want a different way:
Instant Pot Method
Great for saving time!
- Add 1 cup water
- Cook on high pressure for 7–10 minutes depending on size
- Quick release
Microwave Method
Fastest option:
- Cut squash, remove seeds
- Microwave cut side down with water for 10–15 mins
Skillet Finish (Highly Recommended)
After roasting, you can toss the strands in a large skillet on medium heat with olive oil to remove excess moisture and enhance flavor.
LOW CARB ALFREDO SPAGHETTI SQUASH
Alfredo Spaghetti Squash
Servings: 8 @ 2.6 ounces
Calories: 319kcal
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Alfredo Sauce
- 1/4 cup butter
- 2 cups heavy cream
- 1 egg yolk
- 1 teaspoon minced garlic
- 1/2 teaspoon onion powder
- 1/4 teaspoon salt
- 1/4 teaspoon white pepper
- 2 ounces parmesan cheese
- 1 teaspoon grated lemon zest (optional)
- 1/4 teaspoon ground nutmeg (optional)
Optional toppings:
- 2 slices bacon, cooked crisp, chopped
- fresh parsley, chopped
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Preheat your oven to 400 degrees F. Slice your spaghetti squash lengthwise from stem to tail and scrape out the seeds. Place on a parchment lined baking pan. Drizzle a half tablespoon of olive oil onto each half of the squash and rub it all over with your fingers. Sprinkle some sea salt into each half. Flip the squash over ,cut side down, on the pan. Bake for 1 hour.
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Once out of the oven, let cool until you can handle it. Using a form scrape from the sides down to the center of each half and remove “spaghetti” to a bowl. Your shell should be hollow if you scraped as much of the spaghetti as you could. Set aside to make the Alfredo sauce.
Alfredo Sauce
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Bring 1/4 cup of the butter, the cream and garlic to a boil in a large saucepan over medium heat. Reduce the heat to a simmer and stir in the egg yolk until well incorporated.
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Stir in the onion powder, salt and pepper. continue to simmer stirring, until the sauce thickens, about 15 minutes.
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Remove from the heat and stir in the Parmesan cheese, and any optional ingredients if desired.
Assembly
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Once your sauce is done, toss in the spaghetti squash and stir to combine well. Divide in half and spoon back into the empty squash shells to serve. Top with optional crispy bacon and fresh chopped parsley.
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Storage: Keep any left overs in an air tight container in the refrigerator for up to 5 days.
This post was first published in 2021.
Serving: 1serving | Calories: 319kcal | Carbohydrates: 5g | Protein: 3g | Fat: 30g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 44mg | Sodium: 315mg | Potassium: 71mg | Fiber: 1g | Sugar: 2g | Vitamin A: 329IU | Vitamin C: 1mg | Calcium: 102mg | Iron: 0.3mg