Spaghetti Squash Alfredo (Vegan+Gluten Free)

This Spaghetti Squash Alfredo is basically magic on a plate. It’s low-carb, gluten free, vegan and SO incredibly satisfying. Make this when you’re craving a cheat meal (but don’t actually want to cheat).

overhead shot of vegan spaghetti squash Alfredo on a white plate

In January, John and I decided to do a two-week overhaul on our diets. Since the aftermath of holiday gluttony left us both craving naughty stuff on a daily basis, we knew something had to be done. So Goop’s annual detox diet came to the rescue with a one week meal plan that eliminates gluten, dairy, sugar, soy, caffeine and alcohol.

vegan Alfredo sauce on top of roasted spaghetti squash

The first few days were ROUGH, I’m not gonna lie. But the recipes were vibrant, imaginative and so nutritious that we started to feel great after the initial battle with the cravings wore off. Holiday bloat? Gone. Energy levels? Way up. Jeans? Fitting perfectly, thank you very much.

a head of cauliflower

In fact, we felt so incredible that we decided to shift towards a primarily plant-based style of eating, while limiting things like gluten and refined sugar and incorporating smarter protein choices like organic pasture raised eggs and wild caught seafood on occasion.

Which brings me to this vegan, gluten free, low carb, SO INCREDIBLY SATISFYING Spaghetti Squash Alfredo.

spaghetti squash Alfredo on a white plate

Why you’ll love this vegan Alfredo sauce

This vegan Alfredo sauce features heavily in my meal rotation because I am pretty much always dealing with a serious craving for creamy sauces.

This plant-based “cream” sauce is basically some kind of miracle sent from the angels. It’s completely dairy-free and tastes downright decadent!

spaghetti squash Alfredo on a white plate

Best of all this vegan Alfredo sauce is packed to the brim with good for you ingredients such as:

  • cauliflower
  • almond milk
  • lemon
  • garlic
  • nutritional yeast
  • nutmeg
  • vegan butter- my favorite is Miyoko’s cultured coconut butter made from pure ingredients!
  • salt

Serve it on top of roasted spaghetti squash (another one of nature’s treasures) that’s been roasted to perfection and your creamy vegan pasta cravings are hereby met.

spaghetti squash Alfredo on a white plate

How to cook spaghetti squash

Spaghetti squash is another one one of those healthier ingredients that totally satisfies a carb craving. I like to halve it and roast it in the oven, and since a raw spaghetti squash can be hard to cut into, I’ll toss the whole squash into the oven as it’s pre-heating for about 10 minutes to par bake it and soften it a bit. When you take it out of the oven and let it cool enough to handle, it will be so much easier to cut in half, and the seeds are easier to scoop out too!

Next I’ll drizzle a bit of olive oil on each half and finish roasting it in a baking dish in a 400 degree oven until the strands are soft and pliable.

One the spaghetti squash is cool enough to handle, I remove the strands with a fork and place them in a bowl. I definitely recommend seasoning the spaghetti squash by tossing it with some olive oil, salt and garlic powder, separating the strands as you go.

spaghetti squash twirled around a fork

Tips and variations for making this Spaghetti Squash Alfredo recipe:

  • Toss some of the sauce with the spaghetti squash and serve some on top as well for maximum creamy goodness.
  • Serve this vegan Alfredo sauce with zucchini noodles or butternut squash noodles instead of spaghetti squash.
  • If you want to top this dish with a protein to it more substantial, grilled chicken/veggie chicken strips, shrimp or meatballs/veggie meatballs would all be very tasty!
  • Other toppings ideas to jazz up this dish include fresh herbs, chopped cherry tomatoes, toasted breadcrumbs and crushed red pepper.

a forkful of spaghetti squash

How far in advance can I make this Spaghetti Squash Alfredo?

This recipe will keep for up to a week in the fridge, which is great if you want to plan ahead and have convenient dinners ready for a busy week.

If you’re craving pasta dishes:

Vegan Butternut Squash Mac & Cheese

Beet & Goat Cheese Ravioli

Tagliatelle with Wild Mushrooms & Sage Butter

Pea Pesto Rotini

Thanks for reading! To keep up with me in the kitchen, follow me on FacebookInstagramTwitter and Pinterest. If you make this Spaghetti Squash Alfredo,
don’t forget to share it using the hashtag #LePetitEats!

This post was originally published on February 9, 2015 and last updated on February 6, 2020.

spaghetti squash Alfredo on a white plate
5 from 1 vote

Spaghetti Squash Alfredo (Vegan+Gluten Free)

This Spaghetti Squash Alfredo is basically magic on a plate. It's low-carb, gluten free, vegan and incredibly satisfying.

Course Main Course
Cuisine Italian
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 2
Author Denisse


For the spaghetti squash:

  • 1 large spaghetti squash halved and seeds removed
  • 2 tablespoons olive oil divided
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder

For the cauliflower Alfredo sauce:

  • 2 cups cauliflower florets chopped into large pieces
  • 1/4 cup plain, unsweetened almond milk
  • 2 tablespoons nutritional yeast
  • 1/2 tablespoon lemon juice
  • 1 clove garlic
  • 1/4 teaspoon freshly grated nutmeg
  • 1 tablespoon vegan butter
  • 1/2 teaspoon salt


  1. Heat oven to 400 degrees. Place spaghetti squash halves in a baking dish and drizzle with 1 tablespoon of olive oil. Roast for 30-45 minutes or until squash is tender.

  2. Scrape the spaghetti squash with a fork to release strands and toss with remaining tablespoon olive oil, garlic powder and salt.

  3. Steam or boil cauliflower until fork tender, about 5-7 minutes. Transfer to a food processor or high speed blender.
  4. Add almond milk, nutritional yeast, lemon juice, garlic, nutmeg, vegan butter and salt. Blend until completely smooth.

  5. Toss spaghetti squash with enough cauliflower Alfredo sauce to lightly coat the strands. Transfer spaghetti squash to plates and spoon the remaining sauce on top.

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  1. Chris @ Shared Appetite

    I’m a HUGE sucker for spaghetti squash. I think that veg makes more appearances on my blog than any other. And I find myself cooking with is most during Jan/Feb, when I’m trying to detox as well. For some reason I always find myself eating cookies for breakfast in December… oops. This recipe looks great!!

    1. Denisse Post author

      Thanks Chris! I think we all need a little reset after the holidays, spaghetti squash to the rescue to trick our tummies into thinking we’re still eating something indulgent!

  2. Katherine

    I’m such a lover of spaghetti and all things veg. I will so try this recipe this weekend, especially because of its low carb content. #team, anything not to add weight, LOL… Thank u for sharing.


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