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4.8 from 15 votes

Spaghetti Squash Mac 'n Cheese (Low Carb)

Why settle for boxed mac and cheese when you can have spaghetti squash mac and cheese?! This cheesy-licious dish is a healthier, low-carb twist that still brings all the cozy, comforting flavors. (Bonus: we’ll show you how to serve it in squash bowls with broiled mozza for that perfect gooey, gourmet finish!)

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 2 large servings
Calories: 779 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 spaghetti squash
  • 1 Tbsp olive oil 15 mL
  • 1 cup milk low fat or 2%, 236 mL
  • 2 Tbsp unsalted butter 28 g
  • 2 Tbsp all-purpose flour 20 g
  • 2 cups shredded sharp cheddar cheese 225 g
  • ½ tsp mustard
  • ¼ tsp each salt, pepper, garlic powder
  • Optional: ½ cup shredded mozzarella 50 g

Instructions

    Cup of Yum
  1. Prep: Preheat oven to 400°F (204°C). Cut spaghetti squash in half* and scoop out the seeds. Drizzle the inside with olive oil, rubbing to coat evenly. Place cut-side down on a baking sheet and prick the outside with a fork. Roast for about 30 minutes until fork tender but still a little firm. When finished, flip over and allow to cool enough to the touch.
  2. Sauce: While squash cooks, heat milk in the microwave until lukewarm, about 30 seconds. Melt butter over medium heat in a large saute pan. Whisk in flour to form a smooth paste. Slowly drizzle in the milk, whisking constantly until it's fully incorporated. Increase heat and cook while whisking until the mixture thickens into a thick sauce. Stir in cheese, mustard, salt, pepper, and garlic powder. Remove from heat and cover to keep warm.
  3. Spaghettify: Use a fork to scrape strands from the inside of the spaghetti squash (if serving in the squash shell, leave about ¼ inch of flesh in the squash to support your bowls).
  4. Assemble: Transfer spaghetti strands to your pan with the sauce, stirring to combine. You can eat it at this point, or double-bake it.
  5. Optional Double Bake: Optionally, spoon the mac and cheese mixture back into the spaghetti squash shells and top with mozzarella cheese. Set in the oven and broil for 2 to 3 minutes, watching closely until cheese melts and turns golden brown.

Notes

  • *Cut squash horizontally for longer spaghetti strands. Cut lengthwise for a prettier presentation when serving the mac and cheese in the squash shell.

Nutrition Information

Serving 1large serving Calories 779kcal (39%) Carbohydrates 31.3g (10%) Protein 35g (70%) Fat 58.9g (91%) Saturated Fat 33.2g (166%) Cholesterol 155mg (52%) Sodium 1171mg (49%) Potassium 584mg (17%) Fiber 5.8g (23%) Sugar 7g (14%) Calcium 1027mg (103%) Iron 2mg (11%)

Nutrition Facts

Serving: 2large servings

Amount Per Serving

Calories 779

% Daily Value*

Serving 1large serving
Calories 779kcal 39%
Carbohydrates 31.3g 10%
Protein 35g 70%
Fat 58.9g 91%
Saturated Fat 33.2g 166%
Cholesterol 155mg 52%
Sodium 1171mg 49%
Potassium 584mg 12%
Fiber 5.8g 23%
Sugar 7g 14%
Calcium 1027mg 103%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.