Keto Spaghetti Squash Carbonara: A Creamy, Low-Carb Twist

If you’ve ever had a plate of rich, creamy carbonara, you know how comforting and satisfying it is. But if you’re cutting carbs, traditional pasta is off the table—literally. That’s where spaghetti squash comes in. It’s the perfect swap for noodles, and when you mix it with crispy bacon, Parmesan, eggs, and a little garlic, you get a keto-friendly version of carbonara that’s just as good as the original.

This Keto Spaghetti Squash Carbonara isn’t just low in carbs—it’s packed with flavor, super easy to make, and feels like a cheat meal without actually being one. Whether you’re cooking for yourself, your family, or meal prepping for the week, this dish will leave you full and happy.

Why Spaghetti Squash Works as a Pasta Alternative

Before jumping into the recipe, let’s talk about why spaghetti squash is a game-changer for keto pasta lovers.

1. Low in Carbs

A cup of cooked spaghetti squash has about 7 grams of carbs, compared to regular pasta, which has around 43 grams per cup. That’s a massive difference, making it perfect for anyone trying to stay in ketosis.

2. Naturally Mild Flavor

Spaghetti squash doesn’t have a strong taste, so it soaks up flavors like bacon, garlic, and cheese beautifully. It gives you the texture of pasta but lets the sauce be the star.

3. Easy to Cook

Roasting a spaghetti squash is simple, and once it’s done, you can scrape out the strands with a fork, turning it into a pile of “noodles” in minutes.

4. Fewer Calories, More Nutrients

If you’re watching calories or just want a healthier meal, spaghetti squash is a winner. It’s full of fiber, vitamin C, and potassium, making it a more nutritious choice than processed pasta.

Ingredients You’ll Need

For this keto carbonara, you’ll need just a few simple ingredients—most of which you probably already have in your kitchen.

For the Spaghetti Squash:

• 1 medium spaghetti squash
• 1 tablespoon olive oil
• Salt and pepper (to taste)

For the Carbonara Sauce:

• 4 slices of bacon (or pancetta)
• 2 cloves garlic, minced
• 2 large eggs
• ½ cup grated Parmesan cheese
• ¼ cup heavy cream (optional, but makes it extra creamy)
• Salt and black pepper (to taste)
• ¼ teaspoon red pepper flakes (optional, for a little heat)
• Fresh parsley (for garnish, optional)

How to Cook Spaghetti Squash

If you’ve never made spaghetti squash before, don’t worry—it’s easy. Here’s how to do it:

Step 1: Preheat Your Oven

Set your oven to 400°F (200°C). While it’s heating up, grab your spaghetti squash and get it ready.

Step 2: Cut and Clean the Squash

Cut the spaghetti squash in half lengthwise. If it’s tough to cut, try microwaving it for 2-3 minutes to soften it up. Once cut, scoop out the seeds with a spoon.

Step 3: Season and Roast

Drizzle olive oil over the cut sides and sprinkle with salt and pepper. Place the halves cut-side down on a baking sheet lined with parchment paper.

Roast for 35-40 minutes or until the flesh is tender and pulls away in strands when scraped with a fork.

Step 4: Scrape the Squash

Let it cool for a few minutes, then use a fork to scrape out the strands. Place them in a bowl and set aside.

Making the Carbonara Sauce

While the squash is roasting, you can prepare the sauce.

Step 1: Cook the Bacon

In a large skillet over medium heat, cook the bacon until crispy, about 5-7 minutes. Remove it from the pan and place it on a paper towel-lined plate. Once cooled, crumble it into small pieces.

Step 2: Sauté the Garlic

In the same skillet with the bacon fat, add the minced garlic and cook for about 30 seconds, just until fragrant. Be careful not to burn it.

Step 3: Mix the Eggs and Cheese

In a small bowl, whisk together the eggs, Parmesan cheese, heavy cream (if using), and a little black pepper.

Step 4: Combine Everything

Reduce the heat to low, then add the cooked spaghetti squash to the skillet with the garlic. Toss it around to soak up the flavors.

Now, slowly pour the egg and cheese mixture over the squash, stirring constantly. The heat from the squash will cook the eggs, creating a creamy sauce. Make sure to stir quickly to avoid scrambling the eggs.

Step 5: Add Bacon and Serve

Stir in the crumbled bacon and red pepper flakes if you like a little spice. Taste and adjust seasoning if needed. Serve hot, garnished with fresh parsley and extra Parmesan on top.

Tips for the Best Keto Carbonara

To make sure your dish turns out perfect every time, here are some tips:

1. Don’t Overcook the Eggs

The key to a creamy carbonara is using residual heat to cook the eggs. If the heat is too high, you’ll end up with scrambled eggs instead of a smooth sauce.

2. Use Freshly Grated Parmesan

Pre-shredded cheese doesn’t melt as well because it has added fillers. Freshly grated Parmesan gives you the best texture and flavor.

3. Adjust the Creaminess

If you like your carbonara extra creamy, use heavy cream in the egg mixture. If you prefer a more traditional version, skip it.

4. Try Pancetta Instead of Bacon

If you want a more authentic Italian touch, swap the bacon for pancetta. It’s saltier and adds a richer flavor.

5. Add Protein

For a heartier meal, toss in some grilled chicken or shrimp. Both pair well with the creamy sauce and smoky bacon.

Is Keto Spaghetti Squash Carbonara Good for Meal Prep?

Yes! This dish is great for meal prepping. Here’s how to store and reheat it:

• Fridge: Store in an airtight container for up to 4 days.
• Reheat: Warm it in a pan over low heat, stirring gently. You can add a splash of cream or butter to bring back the creamy texture.
• Avoid the Microwave: The eggs can overcook and turn into a weird texture, so it’s best to reheat on the stove.

What to Serve With Keto Carbonara

Even though this dish is filling on its own, here are a few keto-friendly side ideas:

• Garlic Butter Mushrooms – The earthy flavor pairs well with the creamy sauce.
• Caesar Salad – A crisp, tangy salad balances the richness.
• Roasted Brussels Sprouts – Bacon and Brussels sprouts are a match made in heaven.

Conclusion

Keto Spaghetti Squash Carbonara is one of those meals that proves eating low-carb doesn’t mean giving up comfort food. With just a handful of ingredients, you get a creamy, cheesy, smoky pasta dish—without the pasta.

It’s easy to make, full of healthy fats, and perfect for anyone following a keto diet or just looking for a delicious, lighter alternative to classic carbonara. Whether you whip it up for a cozy dinner, meal prep it for the week, or impress guests with a restaurant-quality meal, this dish is always a winner.

So grab a spaghetti squash and some bacon, and get cooking—you won’t miss the pasta one bit.

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