This Vegan Spaghetti Squash Alfredo has big flavor without all the fat and calories of the original.
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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.
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❤️ Why You'll Love It
- It is a healthy meal packed with vegetables.
- It is rich and creamy.
- It is warm, comforting, and flavorful, so you won't miss the pasta!
🧾 Ingredients
- Spaghetti squash: Takes the place of pasta. You could also use your favorite pasta or zucchini noodles.
- Olive oil: For cooking the veggies.
- Onion: Adds a sweet pungent flavor. I used a yellow onion. A white onion would also work.
- Garlic: Adds a pungent flavor.
- Cauliflower: I used fresh cauliflower, but frozen would also work.
- Almond milk: I used unsweetened plain almond milk. You could use any dairy-free milk.
- Nutritional yeast: Adds a cheesy flavor. You could also use store-bought vegan parmesan.
- Lemon juice: Adds a tangy flavor.
- Salt and pepper: Enhances flavors and adds flavor. I like to use sea salt.
To see the full list of ingredients with measurements and instructions, see the recipe card at the bottom of this post.
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🔪 Instructions
Step 1: Slice spaghetti squash in half and scrape out the seeds and stringy bits.
Step 2: Drizzle olive oil in a baking dish. Place the spaghetti squash cut side down. Bake until tender.
Step 3: Scoop out spaghetti squash. Set aside.
Step 4: Pour olive oil into a skillet on medium-high heat. Add onions. Cook until translucent.
Step 5: Add garlic. Cook another 30 seconds.
Step 6: Add chopped cauliflower and almond milk. Bring to a boil, then reduce to a simmer. Cook until the cauliflower is tender.
Step 7: Add the cauliflower mixture to a food processor, along with nutritional yeast, lemon juice, salt, and pepper. Blend until smooth and creamy.
👩🏻🍳 Recipe FAQs
Spaghetti squash makes the perfect substitute for pasta because it is naturally long and noodle-like.
This vegan cauliflower alfredo sauce is made with cauliflower, nutritional yeast, almond milk, onion, lemon juice, and garlic.
Other Recipes With Healthy Swaps
If you tried this Vegan Spaghetti Squash Alfredo Recipe or any other recipe on my website, please leave a ⭐️ star rating and let me know how you like it in the 💬 comments below. I love hearing from you!
📋 Recipe
Vegan Spaghetti Squash Alfredo
Equipment
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°F.
- 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°F 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 the cauliflower is tender.
- Put cauliflower mixture along with nutritional yeast, lemon juice, salt, and pepper in a food processor and blend until creamy.
Notes
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Nutrition
*Note: Nutrition information should be considered an estimate only. Different nutrition calculators give you different results.
Latasha | Arts and Budgets says
Wow! The Vegan Spaghetti Squash looks amazing. I am a huge fan of Alfredo! 🙂
Twin Pickle says
I've never tried the spaghetti squash as spaghetti! Need to give it a go, I would have thought it goes mushy but yours looks great 🙂
Willow Moon says
You should definitely try it! It is not mushy at all. The best way I can describe the texture is a stringy vegetable.
Leah says
This sounds amazing! What a great healthy version of the original! I can't wait to make this!
Esther says
Oh, wow! This looks so delicious! Love spaghetti squash! While I'm a vegetarian, I try to limit dairy consumption. Can't wait to try this!
Willow Moon says
Thanks Esther! I hope you like it!
Kristen Kavan says
I LOVE this! My husband is going to freak out that I can make alfreado sauce, paleo! Thanks for this! I cannot wait to make this
Willow Moon says
Thanks Kristen! I hope you both enjoy it!
Rachel says
I'm not a vegan but this dish looks amazing! Will have to give it a try.
Willow Moon says
Thanks Rachel!
Barb says
Wow this looks amazing! I was just telling my husband yesterday that we are going to start Meatless Mondays and this is the first recipe to make him get on board! 🙂
Willow Moon says
Great! I hope you both like it!
Kathy Brown says
Wow this is a vegan dish... Looks amazing... easy too follow instructions. Thank you
Willow Moon says
Thanks Kathy!
candy says
Spaghetti squash has always been a great healthy option for making spaghetti. This looks delicious.
Willow Moon says
Thanks Candy!
Venessa says
Hello! I just discovered your site through Pinterest. It's a beautiful site and I tried to subscribe, but my request wouldn't go through. Could you add my address for me? Thanks for your help!
Sincerely,
Venessa
Willow Moon says
Hey Venessa, the only way someone can subscribe is to do it themselves through their own Pinterest account, and click "follow". Did you go to my follow buttons on the top left of the page? That will take to to my Pinterest account.