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    Home » Recipes » Pasta and Noodles

    Published: Jan 7, 2017 · Modified: Aug 31, 2022 by Willow Moon · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases.

    Vegan Spaghetti Squash Alfredo

    Jump to Recipe Pin

    This Vegan Spaghetti Squash Alfredo has big flavor without all the fat and calories of the original.

    Vegan Spaghetti Squash Alfredo birds eye vertical.

    This creamy, comforting Vegan Spaghetti Squash Alfredo has an Alfredo sauce made with cauliflower, so it's basically a veg on veg fest. You won't even notice it's a big pile of veggies because the Cauliflower Alfredo Sauce is so rich and creamy.

    To change things up after eating it the first couple of nights, I added sun-dried tomatoes and a load of chopped basil. You could also throw in some mushrooms, olives, artichokes, or roasted red pepper for even more flavor.

    When you are eating low carb like I am right now, spaghetti squash is a great alternative to noodles made with grains. Recipes with shirataki noodles and zucchini noodles are other great alternatives, which I have been eating also.

    Even before this low-carb kick that I am on now, I have always loved substituting ingredients with healthier alternatives. Lettuce leaves, jicama, and nori sheets are good replacements for tortillas in a wrap.

    Cauliflower tastes great in a mashed cauliflower recipe or as a rice substitute. It is easy to make healthy choices when there are so many veggie options!

    Other healthy recipes are my Southwest Spaghetti Squash and my Squash Boats.

    Other Recipes With Healthy Swaps

    • Vegan Mashed Cauliflower with Caramelized Onions and Mushrooms
    • Cauliflower Fried Rice with Tofu
    • Ginger Sesame Walnut and Hemp Seed Lettuce Wraps

    Vegan Spaghetti Squash Alfredo

    *Don't forget to come back and leave your feedback and star rating.

    📋 Recipe

    Vegan Spaghetti Squash Alfredo
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    5 from 5 votes

    Vegan Spaghetti Squash Alfredo

    This Vegan Spaghetti Squash Alfredo has big flavor without all the fat and calories of the original.
    Course Main Course
    Cuisine Italian inspired
    Prep Time 10 minutes minutes
    Cook Time 40 minutes minutes
    Total Time 50 minutes minutes
    Servings 4
    Calories 173kcal
    Author Willow Moon
    Prevent your screen from going dark

    Equipment

    • food processor

    Ingredients

    • 1 spaghetti squash you may have extra, depending up the size
    • 1 tablespoon olive oil + more for drizzling

    Cauliflower Alfredo Sauce

    • ¼ cup chopped onion
    • 2 cloves garlic minced
    • 4 cups chopped cauliflower
    • 1 ½ cups unsweetened plain almond milk
    • ½ cup nutritional yeast
    • 1 tablespoon lemon juice
    • salt and pepper
    • chopped parsley or basil for garnish

    Instructions

    • Preheat oven to 450°.
    • Slice spaghetti squash in half lengthwise. Scrape out seeds and stringy bits. Drizzle olive oil in a baking dish, and place spaghetti squash cut side down on top. Roast at 450° for 25-30 minutes, or until fully cooked and tender. Scoop out spaghetti squash.
    • Cauliflower Alfredo Sauce: Pour olive oil in a hot pan. Add chopped onion and cook on medium - high heat until translucent.
    • Add minced garlic, and cook 30 seconds longer. Add chopped cauliflower and almond milk. Bring to a boil, then reduce to a simmer. Cook until cauliflower are tender.
    • Put cauliflower mixture along with nutritional yeast, lemon juice, salt, and pepper in a food processor and blend until creamy.
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    Nutrition

    Calories: 173kcal | Carbohydrates: 26g | Protein: 7g | Fat: 6g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 195mg | Potassium: 705mg | Fiber: 7g | Sugar: 9g | Vitamin A: 290IU | Vitamin C: 59.3mg | Calcium: 194mg | Iron: 1.5mg

    *Note: Nutrition information should be considered an estimate only. Different nutrition calculators give you different results.

     

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    Reader Interactions

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      Recipe Rating




    1. Steve says

      October 14, 2018 at 5:44 pm

      Thank you for sharing this awesome, healthy recipe. I made it according to the recipe, except I used an entire head of cauliflower since I wasn't sure how to get 4 cups of it, and also, I put fresh parsley from my garden into it. I'm roasting the squash seeds right now. With a little salt and oil, roast them for about 10 minutes at 300 degrees. They're also delicious.5 stars

      Reply
      • Willow Moon says

        October 15, 2018 at 8:35 am

        Thanks Steve, I'm glad that you liked it! As for getting 4 cups out of a head. I just break the cauliflower into florets or cut it into chunks and measure. I used that as a measurement so that it's more accurate. I think I roasted the seeds before, but it's been awhile. It sounds delicious!

        Reply
    2. Marcia says

      April 16, 2018 at 9:50 am

      This is amazing! I have cut down on carbs recently and needed a satisfying meal that could replace pasta. Thank you for the recipe!5 stars

      Reply
      • Willow Moon says

        April 18, 2018 at 8:29 am

        Thanks Marcia!

        Reply
    3. Beth says

      February 14, 2018 at 4:35 pm

      We made this tonight and it was fantastic! How long does the sauce last, we had a pretty big batch!
      Thanks!

      Reply
      • Willow Moon says

        February 17, 2018 at 8:30 am

        Thanks Beth, I am so glad that you liked it! It should last up to 5 days in the fridge. Also, if you start to get tired of the leftovers, you could add sun-dried tomatoes, mushrooms, artichokes, or roasted red pepper, like I mentioned above for a change of flavors.

        Reply
    4. Mama Munchkin says

      January 06, 2018 at 10:44 am

      I love subbing spaghetti squash for noodles but I have never tried a cream sauce. Sounds decadent.

      Reply
      • Willow Moon says

        January 06, 2018 at 12:11 pm

        Thanks!

        Reply
    5. Peggy Alexander says

      November 19, 2017 at 11:37 am

      What is nutritional yeast ? Does it serve a purpose other than seasoning or can I just use seasonings in place of it ?

      Reply
      • Willow Moon says

        November 21, 2017 at 9:45 am

        Nutritional yeast is an inactive yeast from sugarcane and beet molasses. I like it for it's health benefits and cheesy flavor. You can omit it and use other seasonings, but it won't have the same cheesy flavor.

        Reply
    6. Nancy says

      October 29, 2017 at 3:23 pm

      Made this tonight and I was totally impressed ☺Easy and healthy. I did add steamed broccli and beyond meat chicken style strips to bulk it up for hungry boys and everyone loved it! Great recipe and easy to follow instructions. Thank you!

      Reply
      • Willow Moon says

        November 01, 2017 at 11:24 am

        Thanks Nancy, I am so glad you and your family liked it! I love broccoli and Beyond Chicken - they both sound great additions!

        Reply
    7. Aarika says

      January 16, 2017 at 8:13 pm

      I cannot wait to try this delicious recipe. I LOVE using veggies in place of noodles because they offer so many nutrients, and the Cauliflower Alfredo sauce sounds absolutely divine! Thanks for sharing this incredible treat. I shared your recipe on facebook too. Cheers!

      Reply
      • Willow Moon says

        January 18, 2017 at 8:27 am

        Thanks Aarika!

        Reply
    8. Cathy says

      January 13, 2017 at 6:45 am

      Mmmm, so tasty! Definitely saving to make this spaghetti squash alfredo! Thanks!

      Reply
      • Willow Moon says

        January 13, 2017 at 1:10 pm

        Thanks Cathy!

        Reply
    9. Jennifer L says

      January 11, 2017 at 10:57 pm

      oh this squash alfredo sounds amazing! I'm always on a hunt for a great recipe so I cant wait to try this. Thanks!

      Reply
      • Willow Moon says

        January 13, 2017 at 1:07 pm

        Thanks Jennifer, I hope you enjoy it!

        Reply
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    I've been vegan for 23 years and
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