Do you want to be healthier, without sacrificing decadent and rich dishes? Then try this lighter recipe for Alfredo sauce, with spaghetti squash, in place of traditional fettuccine!

This squash is yellow, oval in shape, and can be found in most grocery stores year-round. It is low in calories, high in fiber, and loaded with vitamins—including A, B-6, C, and K—and minerals. When cooked, the flesh can be pulled apart to resemble long strands of spaghetti and topped with any sauce of your choosing from basic tomato to this creamy white version.

Instead of using heavy cream, this Alfredo recipe uses low-fat milk (you could also use a nut milk like almond or coconut!), and minimal cheese. If you want to keep this recipe gluten-free, a brown rice flour will also work to thicken the sauce.

Spaghetti Squash Alfredo (Serves 2-4)


  • 2-3 pound spaghetti squash
  • 1 tablespoon olive oil
  • 2 garlic cloves, finely minced
  • 2 tablespoons brown rice flour OR whole wheat flour OR white flour
  • 1 cup low-fat milk
  • 1 tablespoon Greek yogurt
  • ½ cup grated Parmesan cheese
  • 1 teaspoon dried thyme
  • Salt & pepper to taste


  1. Preheat your oven to 350 degrees.
  2. Using a knife, poke several small holes in the exterior of the squash. This will allow some steam to escape the squash while roasting it in the oven—and prevent it from exploding!
  3. Place the whole squash on a baking sheet. Bake for approximately 45 minutes to an hour, until the squash is soft to the touch, and water is starting to seep out.
  4. Remove from the oven, and allow the squash to come to room temperature before slicing it in half lengthwise. Remove all of the seeds, and any fibrous portions from the center.
  5. Meanwhile, make the Alfredo sauce. Place the oil in a saucepan set over medium heat.
  6. Add the garlic to the pan, and cook for approximately 2-3 minutes, just until fragrant.
  7. Add the flour to the pan, and stir, allowing it to “toast” for a minute or so.
  8. Whisk the milk into the pan, incorporating the flour, stirring out any lumps as you go.
  9. Bring the milk to a gentle boil. The sauce will thicken as it warms.
  10. Once boiling, remove the sauce from the stovetop, stir in the yogurt, Parmesan cheese, and dried thyme. Add salt and pepper to taste.
  11. With a fork, gently “shred” the interior of the spaghetti squash halves. It will resemble pasta!. Pour the sauce over each half.
  12. Broil the halves, just until bubbling, and the sauce is lightly browned. Serve out of the oven.

What are your favorite winter squash recipes?


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