There’s something so comforting about a big bowl of creamy pasta! I’m happy to report that this spaghetti squash alfredo, a veggie-forward twist on a classic, is just as satisfying. The high-protein sauce, featuring blended white beans and cottage cheese, tastes amazing smothered over crunchy spaghetti squash strands and wilted spinach. I love making this recipe for dinner during the fall and winter!
Jump to:
Lizzie’s Dietitian Notes
Comfort food alert! It’s almost that time of year where I want nothing more than a warm, satisfying dinner when the evenings get dark and chilly. This spaghetti squash alfredo has really been rising to the challenge, all while providing me the opportunity to boost my vegetable, protein, and fiber intake!
The squash “noodles” are low-carb yet full of fiber and other nutrients. I intentionally created the sauce to be high in protein, thanks to cottage cheese and white beans, so that I didn’t need to make a separate protein and add more work. The final result is an amazingly delicious, nutritionally complete meal that even features a bonus veggie: spinach.
The other exciting thing is that I plan to make this sauce on repeat, even when I don’t have a spaghetti squash on hand. It’s great on regular pasta, too! Yay for versatility.
Ingredients and Substitutions
- Spaghetti squash: I tested the recipe with a 3 pound spaghetti squash, so you may not use all of the sauce if you have a smaller one (or you may need more sauce if your squash is bigger).
- Onion: Use white or yellow onion or even shallots.
- Garlic: Fresh adds the best flavor to the spaghetti squash alfredo sauce, but a teaspoon of garlic powder or dried minced garlic can be used in a pinch.
- Cannellini beans: Use great Northern or navy beans as a sub.
- Cottage cheese: I like using 4% cottage cheese, since it blends the best and is less prone to separating. I also recommend using small curd varieties, such as Daisy or Good Culture if available. Ricotta cheese will work as a substitute, but it contains much less protein.
- Parmesan cheese: Freshly grated or pre-shredded both work fine.
- Lemon juice: Lemon adds the best flavor, but a dash of white wine vinegar would probably work in a pinch to add some acid.
- Baby spinach: Omit if it’s not available, or sub baby kale, fresh parsley, or fresh basil.
How to Make Spaghetti Squash Alfredo
The full recipe card is at the bottom of the post. Here’s a preview of the steps with helpful process shots.
Carefully slice the spaghetti squash in half lengthwise. Scoop out the seeds and discard.
Brush the cut sides with oil. Sprinkle with salt and pepper. Place cut side down on a lined baking sheet.
Roast until the squash the squash is tender when poked with a fork, but avoid overcooking (see Top Tip below).
Use two forks to pull the strands away from the squash kin. Be careful handling the squash, and use an oven mitt if needed.
Add the cooked squash to a mixing bowl with the chopped baby spinach. The steam will wilt the spinach.
In a large skillet, cook onions and garlic in olive oil until softened and fragrant.
Add the cooked onions and garlic, beans, cheeses, lemon juice, salt, and pepper to a high-speed blender.
Blend on medium until smooth, about 30 to 60 seconds. Add small amounts of milk if needed.
Pour the sauce from the blender in the skillet. Carefully heat on low for just a minute. Remove from heat.
Transfer the sauce to the bowl with the spaghetti squash and wilted spinach.
Toss the spaghetti squash and spinach in the alfredo sauce until coated.
Transfer the coated spaghetti squash back into the halves on the baking sheet.
Sprinkle the boats with the rest of the parmesan cheese.
Broil until the cheese is melted and lightly browned.
Top Tips
For best results, there are a few key steps to follow to reduce excess moisture from the spaghetti squash, prevent a watery sauce, and stop the sauce from splitting!
1 – Aim to undercook the squash so the strands can be pulled away from the skin but are still slightly crunchy.
2 – Avoid adding too much liquid to the sauce. It should be thick but pourable, since it will thin a little with the moisture from the squash.
3 – Only heat the sauce on low heat for about 60 to 90 seconds to prevent thermal shock and separation.
Serving Suggestions
Due to the contents of the sauce, spaghetti squash alfredo can be served as a main or side dish. It’s delicious as is or paired with garlic bread, a simple green salad, or steamed green beans. To add more protein, add shredded chicken or serve with pork tenderloin or fish.
Storage and Reheating
This recipe is best enjoyed right away, since the sauce may separate and get grainy during storage. However, leftovers will keep in an airtight container in the refrigerator for 2 to 3 days. Reheat in the microwave in 30-second intervals on high. I don’t recommend freezing this dish.
More Winter Squash Recipes
- Spaghetti Squash Curry
- Spaghetti Squash Burrito Bowls
- Lentil Stuffed Acorn Squash
- Spaghetti Squash “Pad Thai”
- Carnival Squash Stuffed with Sausage and Produce
📖 Recipe
Spaghetti Squash Alfredo
Ingredients
- 3 pounds spaghetti squash - 1 large or 2 small
- 1 teaspoon extra virgin olive oil
- Salt and pepper
- 2 cups lightly packed chopped baby spinach
- ½ cup shredded parmesan cheese
White bean alfredo sauce
- 1 tablespoon extra virgin olive oil
- 1 cup diced onion - from ½ large
- 3 cloves garlic - minced or pressed
- 15 ounce can cannellini beans - drained and rinsed
- 1 cup 4% cottage cheese - I like small curd varieties for blending, like Good Culture or Daisy
- ¼ cup shredded parmesan cheese
- 2 tablespoons freshly squeezed lemon juice
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
- ¼ cup milk - optional/may not be needed
Instructions
- Preheat oven to 400 degrees F/205 degrees C. Line a baking sheet with parchment paper and set aside.
- Carefully slice open the spaghetti squash in half lengthwise. Scoop out the seeds and discard.
- Rub the flesh with olive oil, and sprinkle with salt and pepper.
- Place the two halves flesh side down on the prepared baking sheet. Bake for 25 to 35 minutes until the strands can be pulled away from the sides with a fork but are still crunchy. I like to slightly undercook the squash so that it doesn't get waterlogged and cause the sauce to get watery.
- When the squash has finished cooking, use an oven mitt to flip the squash over and handle them while you pull the strands away. Reserve the empty halves for stuffing them later.
- Put the chopped baby spinach and spaghetti squash strands to a large bowl. Stir so that the steam from the squash wilts the spinach. Let it cool slightly while you make the sauce.
- Warm olive oil in a large skillet over medium heat. Add the onion and cook for 3 minutes until it starts to soften. Stir in the garlic and cook for another minute until fragrant. Remove from heat.
- Transfer the cooked onion and garlic to a high-speed blender. Add the white beans, cottage cheese, parmesan cheese, lemon juice, salt, and pepper.
- Blend on medium until smooth. If needed, add milk, just 1 tablespoon at a time, to promote blending. You want the sauce to be pourable but still quite thick. The steam from the spaghetti squash will contribute liquid, and if there’s too much milk/liquid in the sauce to begin with, it will get too watery when added to the squash.
- Pour the alfredo sauce from the blender into the same skillet you used to cook the onion and garlic. Heat over low heat (important), stirring often, for 60 to 90 seconds until just heated through. Promptly remove from heat. This warms up the sauce enough so that it doesn’t have thermal shock when combining with the spaghetti squash, which would cause separation. It's important not to boil the sauce in the skillet or else it will separate that way.
- Pour the gently warmed sauce over the slightly cooled squash and spinach. Stir until coated.
- Divide the spaghetti squash mixture evenly between the remaining empty halves.
- Sprinkle each half with the remaining parmesan cheese.
- Turn the oven to the broiler setting, and bake the filled squash halves for 1 to 3 minutes until the cheese is melted and lightly browned.
- Remove from the oven, and serve warm!
- Leave a rating or review by tapping the stars on this recipe card (above) or in the comments section (at the end of the post)!
Notes
- This recipe is best enjoyed right away, since refrigeration/storage can cause the sauce to get grainy. If you do have leftovers and don’t mind the changed texture, store them in an airtight container in the fridge for 2 to 3 days. Reheat in the microwave in 30-second intervals on high.
- The sauce is naturally fibrous from the white beans, so it’s not the same texture as traditional alfredo. Following the tips about preventing watery squash and not overheating the sauce will lead to the best results.
Comments
No Comments