Meat Free Monday: Low Carb Spaghetti Squash Mushroom Alfredo

This Mushroom Alfredo Spaghetti Squash is a good way to enjoy a cream based pasta with less guilt. It’s creamy, and it taste like real pasta.

Spaghetti Squash Alfredo with Mushrooms

I went bonkers when I discovered about spaghetti squash, that was last year but until now it still have that crazy excited effect on me whenever I think of it. It’s a perfect replacement for real pasta noodles without compromising the taste. It was satisfying, I did not even miss the taste of real pasta when I was eating it. I enjoyed every spoonful of it.

Spaghetti squash taste like a glass noodle, like vermicelli. The thin transparent Asian noodles if your familiar with it. The texture matched perfectly with this Mushroom Alfredo. This Mushroom Alfredo is creamy, perfectly seasoned and it taste really good. The sautéed mushroom and onions replaced the meat and it worked out just how I want to be.

Spaghetti Squash Alfredo Recipe

Alfredo Sauce

I used regular low-fat milk in making the cream sauce as opposed to traditional cream. I wanted to test if it would work, and it did. I still got the nice thick and creamy sauce even after using a low fat milk. You can also replace milk with coconut cream if you want to make it with less dairy. You’ll get a nice coconut cream sauce, a little bit different but in a good way. I only used 1/3 cup of milk, if you want the sauce thinner,add 1-2 tbsp more of liquid.

I totally get you if you want to add more cheese, I normally sneak in few tbsp of cheese when I ate it. This is super easy to make, just a couple of tips on how to prepare and cut the spaghetti squash because that’s the most challenging part in making this. If you follow these tips, your preparation will be easy breezy. Checkout my post How to Prepare Spaghetti Squash

Creamy Mushroom Alfredo Spaghetti Squash

How to Cook Spaghetti Squash

The most difficult part of using spaghetti squash is the cutting part because the squash is quite hard. I almost gave up on it, but then with few small tricks, it made the process easier. There are 2 ways that you can do it, here are your options of cooking the spaghetti squash

Microwave Method

If you are in a hurry, this is the fastest and easiest way to cut open and cook the spaghetti squash. First, you need to poke holes around the squash to allow the steam to come out, this is very important. Microwave it, start with 5 minutes for medium size squash (about 1 -2 lbs). The length of time depends on how big your squash is, adjust in 2 minutes increments. To test if it is done, simply push a sharp knife in the center, if the knife pass through end to end with no effort at all, then it is done. You can start cutting it into half, drizzle olive oil and sprinkle with salt and spices of your choice.

Oven Method

In this method, you have to cut the Spaghetti Squash in half before roasting it in the oven. Use the microwave to slightly soften the skin for easier cutting. About 4 minutes for medium size Squash. Trim one end so that it can easily stand when you cut it in half. Remove the seeds and sprinkle with olive oil and spices of your choice. Finish the cooking in the oven by baking/roasting it at 350F for about 35 – 40 minutes. Let cool until manageable to handle, then cut into half and scrape the inside. You can now use it in any spaghetti squash recipe, flavor it as desired. Although this takes longer than straight forward microwave only method, I find that roasting the squash produces better flavor. The squash have ample time to absorb the flavor of the oil, seasoning and spices as it roast in the oven. I also like how it gave a slight browning, it brings out the sweetness and the depth of flavor. So I encourage you to roast your spaghetti squash, unless you are in a tight schedule then go ahead and microwave it. Just like the microwave only method, the length of time also depends on the size of the squash. The ideal size for me is about 1 – 3 lbs, often times i stick to 1-2 lbs if it is just for me.

Do NOT Over Cook

Important thing to remember, regardless which method you decide to use, do NOT over cook the squash. You don’t want a mushy spaghetti squash and you do not want to destroy the trademark of spaghetti squash which is the lovely noodles like strand. Make it aldente just like when you cook your pasta, trust me, it makes a huge difference. Making use of spaghetti squash is all about texture, mushy spaghetti squash is a No. No. Be sure to check out How to Prepare Spaghetti Squash post for more details.


  • 600g Spaghetti Squash 
  • 225g Mushroom (about 2 cups) – sliced
  • 1 tablespoon Olive Oil
  • 2 cloves Garlic 
  • 1 small Onion
  • 1/2 teaspoon Salt
  • 1/8 teaspoon Black Pepper
  • 1/4 teaspoon Dried Parsley  (or 1 tbsp fresh, it doesn’t have to be exact)
    2 tablespoon Parmesan Cheese 


  • 1 tablespoon Butter 
  • 1 tablespoon All-Purpose Flour 
  • 1/3 cup COLD Milk (low fat milk, almond milk or coconut milk will work too) or cream for a thicker sauce
  • 1/8 teaspoon Black Pepper
  • 1/2 teaspoon Salt 
  • 1 tablespoon Parmesan Cheese 


  1. Prepare the Spaghetti Squash: Check the post How to Prepare Spaghetti Squash for details on how to do this
  2. In a heated pan, add olive oil, garlic and onion. Cook until fragrant and translucent.
  3. Add mushroom and cook until water has evaporated. Add salt, pepper and dried parsley. Add cooked spaghetti squash and parmesan cheese, cook for another 1 minute. Do not over cook as it will be mushy.  Remove from the pan and set aside while you make the sauce.
  4. Make the Sauce: Using the same pan, add butter and melt. Add flour and stir quickly to avoid lumps. Pour cold milk while continuously stirring. Add cheese, salt and pepper.  Continue stirring until the sauce starts to thicken. It should be thick but fluid, not clumping.
  5. Pour over spaghetti squash. Season to taste and adjust seasonings as needed. Sprinkle top with cheese (optional).
    • Alternatively, you can also mix in the sauce with the spaghetti squash. Toss to combine.

Serves 2

Spaghetti Squash with Mushrooms by

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