If you’re on a keto diet but miss that creamy bowl of pasta, trust me—you’re in for a treat. Keto spaghetti squash Alfredo is the perfect way to enjoy all those rich, cheesy flavors you crave without wrecking your carb count. This dish gives you the warmth and comfort of traditional Alfredo, but with spaghetti squash standing in for the pasta. It’s so good, you’ll barely miss the real thing.

Let’s not waste time. Grab your apron, and let’s get straight to it—because you deserve something homemade and delicious today.

Why Spaghetti Squash?

Before we jump into the recipe, I want to share a little love for spaghetti squash. If you’ve never cooked it before, you’re in for a pleasant surprise. When roasted, the inside of this squash pulls apart into strands that look like thin noodles. It’s mild, slightly sweet, and takes on the flavors of whatever sauce you throw at it. Plus, it’s keto-friendly, low-carb, and packed with nutrients like vitamin C and potassium. And guess what? You don’t have to be a pro chef to make it—it’s easier than you think.

Here’s What You’ll Need:

For the squash:

1 medium spaghetti squash (about 2.5 to 3 lbs)
2 tablespoons olive oil
Salt and pepper, to taste

For the Alfredo sauce:

2 tablespoons unsalted butter
3 garlic cloves, minced
1 cup heavy cream
¾ cup grated Parmesan cheese (freshly grated makes a difference!)
¼ teaspoon nutmeg (optional, but it adds a nice warmth)
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)

Step 1: Roasting the Spaghetti Squash

This step is where the magic starts. Roasting spaghetti squash brings out a hint of sweetness and gives it that perfect, slightly crispy texture.

Preheat your oven to 400°F (200°C). While it heats up, grab your squash. Using a sharp knife, carefully cut it in half lengthwise. If you’re having trouble cutting it (and honestly, we’ve all been there), pop it in the microwave for about 3 minutes. That softens the skin and makes it easier to slice.
Scoop out the seeds. Use a spoon to scrape out all the seeds and stringy bits in the middle, kind of like cleaning out a pumpkin. Don’t worry about getting it perfect—just aim to clear most of the seeds.
Drizzle the inside with olive oil. A tablespoon per half is plenty. Season generously with salt and pepper.
Place the squash cut-side down on a baking sheet. This helps it roast evenly and prevents it from drying out.
Roast for 35 to 45 minutes. You’ll know it’s ready when the skin looks wrinkled and you can easily pierce it with a fork. While that’s roasting, we’ll start on the sauce.

Step 2: Making the Alfredo Sauce

Now for the part that makes this dish so rich and satisfying—the Alfredo sauce. It’s creamy, garlicky, and full of cheesy goodness.

Melt the butter in a saucepan over medium heat. Once it’s bubbling, add the minced garlic. Stir it around for about 1 to 2 minutes, until the garlic smells fragrant but isn’t browned.
Pour in the heavy cream. Lower the heat a bit and let the cream simmer gently. You don’t want it boiling—just a nice, low simmer. Let it cook for about 5 minutes, stirring occasionally, until it starts to thicken slightly.
Stir in the Parmesan cheese. Add it a little at a time, stirring constantly so it melts smoothly into the sauce. If it looks a bit too thick, you can thin it out with a splash of cream or even a bit of water.
Season with salt, pepper, and a pinch of nutmeg. The nutmeg is optional, but it adds a subtle depth that really complements the creaminess. Give the sauce a quick taste and adjust the seasoning as needed.

Step 3: Pulling the Squash into “Noodles”

By now, your kitchen probably smells amazing, and the squash should be ready to come out of the oven.

Let it cool for a few minutes. Trust me, it’s hot right out of the oven, and you don’t want to burn your fingers.
Grab a fork and start scraping the flesh. Run the fork lengthwise along the inside, and watch as the squash magically separates into noodle-like strands. Keep scraping until you’ve pulled out all the flesh from both halves.
Transfer the spaghetti squash strands to a bowl. If there’s any excess moisture, you can gently blot it with a paper towel.

Step 4: Putting It All Together

This is where everything comes together into one creamy, dreamy dish.

Pour the Alfredo sauce over the spaghetti squash. Toss everything gently with tongs or two forks until the squash is evenly coated.
Transfer to a serving dish or back into the squash shells for a fun presentation. Sprinkle the top with more Parmesan cheese and chopped parsley.
Serve immediately. If you want, you can pair it with grilled chicken or sautéed shrimp for an extra protein boost.

Bonus Tips for Perfect Keto Spaghetti Squash Alfredo

Don’t skip the roasting step. Some recipes call for microwaving the squash, but roasting gives it the best flavor and texture.
Use fresh Parmesan. Pre-grated Parmesan tends to have anti-caking agents that can make your sauce grainy. Freshly grated melts beautifully.
Watch your sauce. Alfredo sauce can go from creamy to too thick in a blink, so keep an eye on it and don’t let it boil.
Want it extra cheesy? Stir in a handful of shredded mozzarella when you add the Parmesan.

Storage and Reheating Tips

If you have leftovers (lucky you!), store them in an airtight container in the fridge for up to 3 days. To reheat, warm it gently on the stove over low heat, adding a splash of cream or water to loosen it up if needed. You can also microwave it, but be sure to do so in short bursts to avoid drying it out.

A Quick Note on Keto Alfredo Variations

Feeling adventurous? Once you get the hang of this recipe, you can tweak it to suit your mood. Here are a few ideas:

Add spinach or kale. Toss in some fresh greens when you’re warming the Alfredo sauce. They’ll wilt beautifully and add extra nutrients.
Spice it up. A pinch of red pepper flakes or a dash of cayenne can give your Alfredo a little kick.
Throw in some mushrooms. Sautéed mushrooms add an earthy flavor that pairs wonderfully with the creamy sauce.

Conclusion

There you have it—an easy, comforting recipe for keto spaghetti squash Alfredo that’s perfect for weeknight dinners or even a lazy weekend meal. It’s creamy, cheesy, and loaded with flavor, but it won’t knock you out of ketosis. Plus, you’ll feel like a kitchen pro when you pull apart that roasted squash into perfect strands.

So, what are you waiting for? Give it a try, and let me know how it turns out. Whether you’re new to keto or just looking for a fresh way to enjoy low-carb meals, this dish is bound to become a favorite. Happy cooking