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Keto Spaghetti Squash Alfredo Casserole

If you’re a pasta lover doing keto, have I got a recipe for you. This keto spaghetti squash Alfredo casserole is sure to silence your pasta cravings.

By pairing an authentic, creamy, homemade alfredo sauce with spaghetti squash you can enjoy all the flavors of this classic Italian dish and not worry about consuming too many carbs and gluten. 

I call that winning in my world!

This easy low carb dish is comforting food at its finest. It’s an easy spaghetti squash Alfredo that the whole family will enjoy. Trust me, your family won’t even miss pasta with this keto casserole recipe!

 

 

Keto Alfredo Casserole Made With Spaghetti Squash

Keto spaghetti squash alfredo casserole

Keto Spaghetti Squash Alfredo Casserole

My family has always had a weakness for fettuccine Alfredo and when the majority of us went keto, I knew I needed a way to give them the flavors they loved without all the gluten and carbs that pasta delivers. 

Thankfully, this recipe fits the bill perfectly. You’ll be proud to share a healthy, delicious alternative to pasta with your loved ones. 

If you’re a fan of this vegetable, you should also check out our keto bacon carbonara casserole that uses spaghetti squash too.

What Is Spaghetti Squash?

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forkful of keto spaghetti squash Alfredo casserole

Keto Spaghetti Squash Alfredo Recipe

If you’ve never tried spaghetti squash as a pasta alternative are you in for a treat. I’ll never forget the first time I tried making a low carb pasta dish with it. I was shocked at how great it is to use as keto noodles.

Spaghetti squash is a winter squash that gets its name from the long spaghetti-like strands that form when the cooked vegetable flesh is scraped with a fork. 

Once the cooked squash flesh is pulled apart with a fork it has the perfect consistency of pasta. It has a stringy texture that mimics its high-carb counterpart beautifully. 

And since it has a very mild taste, it really fools your taste buds. It’s no wonder it’s also known as noodle squash.

I love spaghetti squash recipes. It’s the best way to enjoy a low carb comfort food.

I know some people like using zucchini noodles but I find that the zucchini releases too much liquid when cooked and the texture is not quite there.

Is Spaghetti Squash Keto?

spaghetti squash cooked and made into strands by scraping the flesh with a fork

Spaghetti squash that is cooked and made into strands by scraping the flesh with a fork

Wondering how many carbs are in spaghetti squash and if it’s keto-friendly? 

You’ll be happy to know that spaghetti squash is indeed low in carbs and can fit your keto macros since it clocks in at 9.5 total carbs and 7.6 net carbs per one-cup serving.

It’s also high in fiber, in fact, a one-cup serving packs 9% of your daily fiber needs. As a fan of keto-high fiber recipes, it’s one I keep in our keto meal planning rotation. 

All that fiber helps it stay keto-friendly.  So enjoy this winter squash guilt-free!

This low-carb alternative for pasta Alfredo has only 5.7 net carbs per serving. Compared to regular pasta Alfredo that has upwards of 39.5 net carbs it’s a good pasta dish for anyone watching their carbs.

Ingredients Needed To Make A Low Carb Spaghetti Squash Alfredo Casserole

low carb spaghetti squash alfredo

Low carb spaghetti squash Alfredo

Note that the full printable recipe card is at the bottom of the page.

Not only is this a yummy recipe it’s super easy. With only a few basic ingredients you can enjoy a meal that makes you feel like you are cheating on keto. 

Using spaghetti squash as a pasta impersonator is pure genius. I can’t wait for you to see how simple it is to make keto a delicious breeze.

Spaghetti Squash Alfredo

  • Large Spaghetti squash
  • Unsalted butter
  • Heavy cream
  • Softened cream cheese
  • Sea salt
  • Garlic powder
  • Onion powder
  • Nutmeg powder, just a pinch
  • Freshly cracked black pepper
  • Shredded Parmesan cheese

Cheese Topping

  • Shredded mozzarella cheese
  • Shredded Parmesan cheese

How To Make A Keto Alfredo Casserole With Spaghetti Squash

keto spaghetti squash alfredo casserole process pictures

Keto spaghetti squash Alfredo casserole process pictures

To start, you’ll need to cook your spaghetti squash. There are several ways to cook spaghetti squash. Your options vary from oven, microwave, and even instant pot. Be sure to remove the ends of squash before slicing to make it easier to do so. 

  • Microwave instructions: Slice the squash in half lengthwise, remove the seeds, and microwave for about 15 minutes. Scrape the flesh for spaghetti strands. You could also microwave whole after poking the flesh all over and microwaving for about 25-30 minutes turning the squash halfway through the cooking process. 
  • Instant Pot instructions: Slice the squash in half lengthwise, remove the seeds, and pressure cook for 7-8 minutes. Scrape the flesh for spaghetti strands. 
  • Oven instructions: To bake in the oven. Slice the squash in half remove the seeds and place face down on a baking sheet and roast at 400 degrees for about 40-45 minutes. Then proceed to scrape the flesh for spaghetti strands. 

Once the squash is ready, it’s time to make the keto Alfredo sauce and topping.

In a small saucepan, melt the butter over medium-low heat. To the melted butter add the heavy cream, garlic powder, onion powder, salt, pepper, nutmeg powder, softened cream cheese, and shredded parmesan cheese.

Cook the sauce over for about 5-7 minutes or until the cheeses melt completely and the sauce thickens. 

I added a simple cheese topping to the casserole that complements the dish very well. To make the topping, just combine the mozzarella cheese and shredded parmesan cheese.  Then top the casserole before baking.

To assemble the casserole grease well with butter a 13X9 inch baking dish, place the spaghetti squash strands into the baking dish then pour the Alfredo sauce over the squash and toss well being sure everything gets coated. 

Then add the cheese topping and bake the casserole for 35-45 minutes until golden brown. If at the 45-minute mark your casserole isn’t brown on the top, my favorite method is to broil at high for 3-5 minutes until golden brown.

You could alternatively place the prepared casserole into the squash shells and then place the spaghetti squash boats in a large casserole dish or rimmed baking sheet.

Lastly, garnish with fresh chopped parsley and enjoy!

spoonful of keto alfredo casserole

A spoonful of keto alfredo squash

The following are some of our favorite ways to enjoy this delicious side dish:

Although I am classifying this as a side dish, you could of course make it a main meal and just serve with a side salad. I sure hope you will try out this spaghetti squash recipe a try. Once you do make sure you remember to tag us on Instagram, Facebook, and Pinterest.  It’s what keeps us encouraged to keep sharing and perfecting our recipes. Also, check out our Amazon Store for our recommendations.

You might be surprised by how many great keto options are at your disposal. Don’t forget to subscribe to our email list so that we can stay connected.

Join Our Jesus And Keto Movement 

Our family came to the keto diet looking at it from a Christian perspective, it’s the filter we choose to see from. When we decided to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation.

To say we needed God’s intervention is putting it mildly. When we followed the Holy Spirit’s lead to embrace the ketogenic diet and to combine it with our faith, we got on the path to real transformation.  I

If you are looking for a Christian group that is using the keto diet to transform their lives we invite you to join our Private Facebook Group and see if it’s not the key you have been missing. 

Grab Our Books!

In case you don’t know we have authored two books for you, Essential Keto Bread and Essential Keto Desserts both inspired by your requests over the years. It’s my prayer these keto cookbooks will help make keto a delicious breeze for you.

Fittoservegroup Keto App

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Fit To Serve Group App

Looking for a fast way to access our keto recipes? We got you covered. There’s an app for that. Yup, there’s a Fit To Serve Group App and it’s going to make your keto diet a delicious breeze! Access hundreds of recipes that are all sugar-free, gluten-free, and keto-friendly.

Enjoy early access to recipes before they go live on the website. Plus, bonus recipes that are exclusive to the app. Make your own personal cookbooks that you can use to organize your favorite recipes.

Search recipes by title, ingredients, keywords, and categories, and of course every recipe shows complete nutritional facts.  Get the Fit to Serve Group App for easy-to-follow keto recipes made with easy-to-source ingredients. 

The app is loaded with hundreds of yummy recipes for breakfast, lunch, dinner, snacks, and even desserts!

Learn more by visiting our Fit To Serve Group App Page.

keto spaghetti squash alfredo casserole baked in a white baking dish

Keto Spaghetti Squash Alfredo Casserole

Yield: 10
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes

Creamy, comforting, and flat-out delicious this easy keto spaghetti squash Alfredo casserole is sure to silence your pasta cravings. Oozing with cheesy goodness it's perfect as a side dish or even as a light meal when accompanied by a light green salad.

Ingredients

  • 1 large spaghetti squash, about 3.5 pounds
  • 1/4 cup of unsalted butter
  • 3 cups of heavy cream
  • 2 ounces of softened cream cheese
  • 1 1/2 teaspoons of sea salt, divided
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon of nutmeg powder
  • 3/4 teaspoon of freshly cracked black pepper, divided
  • 1 cup of shredded Parmesan cheese

Cheese Topping

  • 2 cups of shredded mozzarella cheese
  • 1 cup of shredded Parmesan cheese

Garnish

  • 1/4 cup of fresh parsley chopped, for garnish

Instructions

  1. Preheat oven to 400 degrees.
  2. Line a large baking tray with parchment paper to cook the spaghetti squash, set it aside.
  3. Grease a 13X9 inch baking dish with butter for the casserole

Spaghetti Squash Prep

1. Cut the ends of the spaghetti squash and cut the squash lengthwise.

2. Place each half of the spaghetti squash facedown onto the prepared baking tray. Bake the squash for 40-45 minutes or until a knife inserted into the squash enters easily.

3. Flip the squash to the cut side and using a fork remove the seeds, then proceed to rake the squash with your fork to remove the spaghetti strands from the squash. This should happen easily. If not return the squash back into the oven and cook for another 10-15 minutes. If ready turn off the oven.

4. Once the squash is fully cooked and the spaghetti-like strands can be removed easily from the skin of the squash allow the squash to cool for about 15 minutes before removing scraping all the flesh of the squash.

5. Place all the spaghetti strands into the prepared baking dish. Season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Set it aside.

6. Proceed to make the keto alfredo sauce.

Keto Alfredo Sauce

  1. In a small saucepan, melt the butter over low heat.
  2. To the melted butter add the heavy cream, garlic powder, onion powder, salt, pepper, nutmeg powder, softened cream cheese, and shredded parmesan cheese.
  3. Cook the sauce over medium-low heat for about 5-7 minutes until the cheeses melt and the sauce thickens. Set it aside.


Cheese Topping

  1. In a small bowl combine the shredded mozzarella cheese and shredded parmesan cheese. Top the casserole before baking.

Assembling The Casserole

  1. Preheat oven to 350 degrees.
  2. Pour the sauce over the spaghetti squash that is in the baking dish. Stir well making sure that all the spaghetti-like strands are coated well with the sauce.
  3. Top evenly with the cheese topping.
  4. Bake the casserole for 35-45 minutes until golden brown.
  5. Broil for 3-5 minutes if at the 45-minute mark the casserole hasn't browned.
  6. Store leftovers in the refrigerator for up to 3 days.


    Notes

    Ways To Cook Spaghetti Squash:

    • Microwave instructions: Slice the squash in half lengthwise, remove the seeds, and microwave for about 15 minutes. Scrape the flesh for spaghetti strands. You could also microwave whole after poking the flesh all over and microwaving for about 25-30 minutes turning the squash halfway through the cooking process. 
    • Instant Pot instructions: Slice the squash in half lengthwise, remove the seeds, and pressure cook for 7-8 minutes. Scrape the flesh for spaghetti strands. 
    • Oven instructions: To bake in the oven. Slice the squash in half remove the seeds and place face down on a baking sheet and roast at 400 degrees for about 40-45 minutes. Then proceed to scrape the flesh for spaghetti strands. 


    For a fun presentation, rather than placing the prepared Alfredo into a casserole, you could alternatively place the Alfredo into the squash shells and then place the spaghetti squash boats in a large casserole dish or rimmed baking sheet.

    Nutrition Information:
    Yield: 12 Serving Size: 3/4 cup
    Amount Per Serving: Calories: 218Total Fat: 19.6gSaturated Fat: 12.1gCholesterol: 64mgSodium: 450mgCarbohydrates: 6.9gNet Carbohydrates: 5.7gFiber: 1.2gSugar: .1gProtein: 5.4g

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