Spaghetti Squash Pasta with Garlicky Alfredo Sauce
User Reviews
4.9
64 reviews
Excellent
Spaghetti Squash Pasta with Garlicky Alfredo Sauce
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Spaghetti Squash Pasta with Garlicky Alfredo Sauce replaces traditional pasta with tender strands of cooked spaghetti squash coated in a creamy, dairy-free alfredo sauce made from blended soaked cashews, garlic, nutritional yeast, and almond milk. The sauce offers a smooth, mildly cheesy flavor with a subtle garlic punch, lending a satisfying comfort while keeping the dish light and plant-based. Fresh basil and red pepper flakes add aromatic and mildly spicy notes if desired.
Description
This dish uses roasted or pressure-cooked spaghetti squash as a pasta substitute, providing a naturally gluten-free base with a delicate texture. The strands are combined with a creamy sauce made by blending soaked raw cashews, garlic cloves, nutritional yeast for a cheesy flavor, sea salt, and unsweetened almond milk until smooth and pourable.
The sauce coats the spaghetti squash to create an alfredo-style dish without dairy. Additional herbs such as fresh basil can be blended in for flavor and color, while toppings like red pepper flakes add a touch of heat. The garlic enhances the richness and aroma of the sauce.
This pasta alternative can be served with fresh herbs or vegan parmesan cheese for extra flavor. It can be topped with protein such as vegan meatballs or chickpeas to round out the meal. The recipe notes cooking times vary depending on the squash cooking method.
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Ingredients
PASTA
- 4 cups spaghetti squash see step 1 for cooking methods, cooked
- 1 Tbsp water (or sub just enough oil to coat the pan)
- 1 healthy pinch sea salt plus more to taste
- 1/4 tsp italian herbs (basil + oregano)
- 1/8 tsp garlic powder
- 1 pinch red pepper flakes optional
SAUCE
- 1/4 cup cashew raw
- 2 cloves garlic plus more to taste
- 2 Tbsp nutritional yeast
- 1/4 - 1/2 tsp sea salt plus more to taste
- 3/4 cup almond milk or other dairy free milk like rice or hemp, unsweetened plain
- 1 handful basil optional, fresh
FOR SERVING optional
- fresh herbs (basil or parsley)
- vegan parmesan cheese (or additional nutritional yeast)
- red pepper flakes
Instructions
- SPAGHETTI SQUASH: Cook your spaghetti squash using our oven method or Instant Pot method. Once slightly cooled, fluff with a fork to make it stringy. Then measure out roughly 4 cups spaghetti squash (as the original recipe is written // alter as needed if adjusting serving size) and set aside.
- SAUCE: In the meantime, prepare sauce by soaking raw cashews in very hot water for ~15 minutes.
- After the 15 minutes are up, drain and rinse cashews and add to a small blender. Add remaining sauce ingredients (garlic, nutritional yeast, salt, and almond milk) and blend until creamy and smooth. The sauce should be thin and pourable (add more water as needed).
- Taste and adjust flavors as needed, adding more nutritional yeast for cheesiness, salt to taste, or garlic for zing. Set aside. NOTE: At this time, you could also blend in a handful of fresh basil for added flavor and gorgeous green color.
- PASTA: Heat a large pan over medium heat (non-stick* or cast iron are best as stainless steel can be sticky). Add a bit of water (or oil) to the pan and then add your spaghetti squash.
- Season with a healthy pinch of salt, Italian herbs, garlic powder, and red pepper flake (optional). And use a spatula or tongs to toss. Cook for 3-4 minutes, or until the squash is slightly browned and very hot.
- Add the sauce and stir / toss to coat the squash. Cook for an additional 1-2 minutes, or until the sauce is bubbly and slightly thickened.
- Serve immediately as is, or garnish with fresh herbs (such as parsley or basil), vegan parmesan cheese, or red pepper flake (all optional). Add a few of our Best Vegan Meatballs to make this dish even heartier!
- STORAGE: Store leftovers covered in the refrigerator for up to 3-4 days (reheat in the microwave or on the stovetop until hot, adding a little dairy-free milk if it appears dry). Not freezer friendly.
Notes
- Blend in fresh basil for a herbal note and beautiful green color in the sauce.
- For added protein, serve with vegan meatballs, baked garlicky chickpeas, or grilled chicken if not vegan.
- Nutrition info reflects lower salt amounts and fortified almond milk without optional add-ins.
- The prep mainly occurs while cooking the spaghetti squash; cooking times depend on using the Instant Pot or oven method.
Nutrition Information
Show Details
Serving
1serving
Calories
222
(11%)
Carbohydrates
30.1g
(10%)
Protein
9.8g
(20%)
Fat
9.1g
(14%)
Saturated Fat
1.5g
(8%)
Polyunsaturated Fat
1.89g
(11%)
Monounsaturated Fat
4.47g
(22%)
Trans Fat
0g
(0%)
Cholesterol
0mg
(0%)
Sodium
454mg
(19%)
Potassium
702mg
(15%)
Fiber
7.12g
(28%)
Sugar
9.56g
(19%)
Vitamin A
341IU
(7%)
Vitamin C
11.87mg
(13%)
Calcium
248.49mg
(25%)
Iron
2.8mg
(16%)
Nutrition Facts
Serving: 2(Servings)
Amount Per Serving
Calories 222 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 222 | 11% |
| Carbohydrates | 30.1g | 10% |
| Protein | 9.8g | 20% |
| Fat | 9.1g | 14% |
| Saturated Fat | 1.5g | 8% |
| Polyunsaturated Fat | 1.89g | 11% |
| Monounsaturated Fat | 4.47g | 22% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 454mg | 19% |
| Potassium | 702mg | 15% |
| Fiber | 7.12g | 28% |
| Sugar | 9.56g | 19% |
| Vitamin A | 341IU | 7% |
| Vitamin C | 11.87mg | 13% |
| Calcium | 248.49mg | 25% |
| Iron | 2.8mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
64 reviews
Excellent
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