If you’re looking for a lighter way to indulge in cheesy alfredo pasta, look no further than this 8-ingredient spaghetti squash pasta. It’s easy to make and features a creamy, garlicky, and (undetectably) vegan alfredo sauce. Let us show you how it’s done!
Origins of Alfredo
While fettuccini alfredo originated in Italy, it’s not the cream-based sauce you might think! We were surprised, too. It turns out the authentic Italian version is made with just pasta, butter, and Parmesan cheese.
It’s believed that the dish was created in Rome, Italy, by Alfredo di Lelio for his pregnant wife. Then in the early 1900s, he served it at his restaurant to Hollywood actors who loved the dish and brought the concept to the US. It became a popular dish and somewhere along the way, cream was added.
Our plant-based, grain-free version is not traditional but is inspired by the concept and flavors of the Americanized adaptation.
Vegan Spaghetti Squash Alfredo
The flavor in this recipe comes from our vegan alfredo-inspired sauce. Cashews provide a rich and creamy base, and almond milk transforms it into a pourable sauce.
Nutritional yeast provides the “cheesy” component, and garlic and salt round out the flavor. It’s as simple as soaking and draining the cashews and then blending everything up!
Then comes our favorite veggie “pasta” — spaghetti squash! It looks like spaghetti noodles when cooked, but it’s loaded with fiber. And it’s rich in vitamins B6, B5, B3, B1, vitamin A precursors, and more!
For even more flavor, the spaghetti squash is sautéed for slight caramelization and seasoned with salt, Italian herbs, garlic powder, and optional red pepper flakes for heat.
The creamy sauce is then poured over the warmed noodles and cooked until bubbly and thickened (swoon!). An optional garnish of vegan parmesan cheese, red pepper flakes, and fresh basil or parsley takes it to the next level!
We hope you LOVE this spaghetti squash alfredo! It’s:
Creamy
Garlicky
Cheesy
Comforting
Satisfying
& Versatile!
While it’s hearty enough to be a standalone entrée, it would also be delicious topped with vegan meatballs, baked garlicky chickpeas, cheesy vegan pesto breadsticks, or grilled chicken (if not vegan). Or, enjoy alongside salads or other Italian-inspired dishes, such as our Chickpea Caesar Salad.
More Veggie Pasta Recipes
- Zucchini Pasta with Lentil Bolognese (30 minutes!)
- Garlicky Sweet Potato Noodle Pasta (8 Ingredients)
- Noodle-Free Pad Thai (30 Minutes!)
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!
Spaghetti Squash Pasta with Garlicky Alfredo Sauce
Ingredients
PASTA
- 4 cups cooked spaghetti squash (see step 1 for cooking methods)
- 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 flake (optional)
SAUCE
- 1/4 cup raw cashews
- 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 unsweetened plain almond milk (or other dairy free milk like rice or hemp)
- 1 handful fresh basil (optional)
FOR SERVING optional
- Fresh herbs (basil or parsley)
- Vegan parmesan cheese (or additional nutritional yeast)
- Red pepper flake
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.
- 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.
Video
Notes
*For more protein, top with the best vegan meatballs, baked garlicky chickpeas, or grilled chicken if not vegan.
*Nutrition information is a rough estimate calculated with the lesser amount of salt, with fortified almond milk, and without optional ingredients.
*Much of the prep happens while the spaghetti squash is cooking. Cook time reflects cooking spaghetti squash in the Instant Pot. If cooking in the oven, allow for 45-minute cook time.
*See our review of the non-stick pan featured in our photos: The Always Pan Review – Is It Worth It?
Melissa B says
AMAZING ❤️❤️
Thank you, Melissa! xoxo
Mari Schimmer says
Yummmm! My omni partner and I both really enjoyed this. We accidentally overcooked our squash so our noodles were less defined, but the flavor was amazing. So creamy and comforting!
We’re so glad you both enjoyed it, Mari! Thank you for sharing! xo
Allie says
I know the sauce is super quick and easy but trying to do as much meal prep as possible – can the sauce be made in advance and stored for a night or two?
Assuming I can also make the squash in advance – fluff it into ‘noodles’ and store then add them to the stove pot and continue on with recipe the night of?
Thank you!!
Yes, all that should work well!
Stacie says
I’m wondering if I put too much yeast on accident because this recipe was extremely bitter tasting. Couldn’t finish eating the meal after a couple bites. Ended up washing off all the sauce and seasoning only to re-season it. I don’t believe I made a mistake with the measurements, but all of the other comments are saying this was delicious and I just don’t get it.
Sorry it didn’t turn out right, Stacie! What brand of nutritional yeast did you use? And confirming it was nutritional yeast, not a different kind of yeast, correct? Too much garlic could also cause bitterness.
Ellyce says
This was so delicious!! Question – can you make the sauce and cook it on pizza crust to make alfredo pizza? I don’t know the science of cooking, so I was curious if it would ruin the sauce baking it in an oven.
Ooo we haven’t tried it but it would probably be tasty!
Janine says
It was fantastic. My boyfriend loves veggies as a sub for pasta. We both loved this recipe. I am always afraid of spaghetti squash and it was so easy. Thank you for the recipe. I added a little more garlic since I love garlic and it’s good for you. I also added some sautéed mushrooms and tomatoes.
Yay! Thanks so much for the great review, Janine!
Steph says
Love this sauce – I haven’t done with spaghetti squash. I do with linguini and add mushrooms.
I add a tsp or so of red chili pepper flakes to the sauce. For some reason the spice enhances the “cheesy” flavor. And I double the vegan Parmesan :) ! I love cheese and it makes me so happy to have something vegan that tastes so indulgent
We’re so glad you enjoyed it, Steph! Thanks so much for sharing! xo
Nicole says
This was lovely! I didn’t have super high expectations as a non-vegan and traditional pasta lover but am glad I gave this a try, it’s surprisingly flavorful yet light.
Woohoo! Thanks for sharing, Nicole!
Alex says
I’m a vegetarian who eats gluten and doesn’t love spaghetti squash, but this recipe is delicious. I come back to it when I’m looking for an easy, healthy, cheap, and tasty weeknight dinner. My family loves it too. Highly recommend!
Amazing! We love to hear this. Thanks so much for the lovely review, Alex, we’re so glad it’s enjoyed by the whole family!
Christine says
The best sauce I’ve ever made, loved how easy it was to make and how simple the ingredients were. Making this again for dinner tonight!
Amazing! Thanks so much for the lovely review, Christine!
Mary says
Delicious! I had spaghetti squash alfredo at a vegan restaurant over the weekend and was trying to recreate the meal. This hit the spot! I served it with a mixed green salad with balsamic fig dressing.
Woohoo! So glad you enjoyed it, Mary! And that salad sounds lovely too. Thank you for sharing!
Stacy says
The sauce is DELICIOUS! This meal is Kid and Husband approved so adding to our meal rotation! Thank you!
Woohoo! So glad to hear it, Stacy. Thank you for the lovely review! xo
Maddy says
Delicious, so creamy I didn’t even need the parmesan cheese I bought as a backup in case the flavor was lacking. I think last time I made it I did double the sauce recipe.
Lovely! Thanks so much for sharing, Maddy! xo
Chiara says
This recipe was delicious. I wrapped four cloves of garlic in tinfoil and added them to the oven while cooking the squash. I used the roasted garlic instead of raw garlic in the alfredo sauce which I think gave it an even richer flavor. I also added peas and vegan chicken strips to the dish. It was amazing – 10/10 would recommend and will make again.
Amazing! Thanks so much for sharing, Chiara! xo
Rachel says
While this is a delicious recipe, I definitely recommend using only half the amount of garlic asked for – my boyfriend and I found it to be waaaay too garlicky as the recipe is originally written. I also doubled the cashews and threw in a little extra nutritional yeast to thicken up the sauce a little bit more. Thanks for the recipe!
Thanks for the feedback, Rachel! We do like garlic around here, but wonder if your garlic cloves may have been on the larger side?
Abbie McCann says
I don’t know if this counts 100% but the sauce in this recipe is amazing! I couldn’t get spaghetti squash at my grocery store this time of the year so I just put it over regular spaghetti – it was still delicious! After a taste of mine my (very non-vegan) husband requested I make enough for him next time. So simple, tasty and very quick. Made it on to my weekly meal rota! The only alteration I made was to gently cook the garlic to take some of the potency out of it.
Amazing! We’re so glad you both enjoy it. Thanks so much for sharing, Abbie!
Anne says
This dish was exceptionally tasty and easy to prepare. Thanks so much!
Yay! We’re so glad you enjoyed it, Anne. Thanks for sharing!
Sabrina says
This was outstanding!
Yay! Thank you for sharing, Sabrina! xo
Hannah Todd says
This one will definitely be a repeat recipe! I used the instant pot method for the squash for the first time, and it was so easy to follow. I upped the garlic and nutritional yeast amount a bit for the sauce. I topped the recipe with some vegan meatballs, and it was delicious! Thank you for this recipe!!
Yay! We’re so glad you enjoyed it, Hannah. Thanks so much for sharing!
Sierra says
This tastes AMAZING!! The sauce is so simple and easy to make, you could probably pre-make the spaghetti squash and freeze it to use at a later time! Definitely recommend!!
Yay! We’re so glad you enjoy it, Sierra! Thanks so much for the lovely review! xo
Madilyn says
Delicious!! I added spinach in at the end and wilted it for some extra veggies and iron!
We’re so glad you enjoyed this, Madilyn. Love your addition as well! Thanks!
Maggie Johnson says
This was AMAZING! Minimalist Baker did it again! I love all your recipes and this one is a new family favorite!
Whoop! We’re so glad you and your family enjoyed it. Thanks so much for your kind words and lovely review, Maggie! xo
Grace says
Oh my gosh this was DELICIOUS!! I’ve always been intimidated by spaghetti squash but your instant pot method was perfect, and the flavors here, outstanding. Thanks for this recipe! I followed it exactly, skipping the optional red pepper flakes.
Amazing! Thanks for sharing, Grace!
Laura says
This was so easy and so yummy! The only change I made was using 5 garlic cloves instead of 2
We’re so glad you enjoyed it, Laura! Thanks for sharing! xo
Dawn White says
I think your photography is amazing! Just started following a vegan diner and your recipes are inspirational.
Thanks Dawn! xo
Erin says
This was a bowl of deliciouness-I am not even a huge fan of alfredo but this is a bit lighter. We added some basil as recommended. I literally had three servings!
We’re so glad you enjoyed it, Erin! Thanks so much for the lovely review! xo
Michelle says
Wow!! The sauce was a great mix of garlic and the basil added great flavor. This was very easy to make and was delicious. Great way to use the squash you get form the farmer’s market!
We’re so glad you enjoyed this one, Michelle! Thanks so much for the lovely review! xo
Ashley G. says
I made this last week and it was absolutely delicious!! I served it with roasted brussels sprouts topped with Violife parmesan cheese! It was the perfect combo!! Definitely making it again! I also think sun dried tomatoes would be great in this too!
We’re so glad you enjoyed it, Ashley. Your additions sound delicious too. Thanks so much for sharing! xo
Sarah says
OMG this tastes so much more unhealthy than it is! So good! I added a few kale leaves to the squash while sautéing and topped with roasted broccoli. Yum!
We’re so glad you enjoyed it, Sarah! Love your additions, too. Thanks so much for the lovely review! xo
Amy says
Hi Dana,
Just a thought. A small step that can contribute to reducing one’s environmental impact in cooking can include using water instead of plant milks. In most cases when milk is added into a mixture like this recipe, swapping water won’t affect the final product (milk richness can be made up using more nuts or a tad of oil with the water). Think about how much has to go into producing plant milk! growing the plant, processing into milk, packaging, shipping — the whole process is very resource intensive (of course more or less depending on which plant milk) compared to simple water. Additionally, unless you are using soy milk, the nutritional profile can easily be made up by adding a tad bit of nut butter and/or oil (both are much more space-efficient in packaging and shipping compared to milk) with the water.
You’re an amazing cook and since you have influence on so many readers in their cooking, I thought I would share my thoughts. Of course there are so many ways to be environmentally mindful and this is just one tiny aspect of it, but I think if we all (re-)assess our choices and make small shifts in our daily routines, the result can be tremendous.
Wishing you a wonderful holiday season,
Amy
Thanks for the thoughtful feedback, Amy!
Corinne says
So rich, healthy, flavorful and delicious! I doubled the recipe to have lunches, and roasted my delicious local music garlic before adding it to the sauce. I bought the wrong almond milk, so I made it with hemp milk as you suggested, and it was so rich and mouthwatering!
Amazing! Thanks for sharing, Corinne!
Jenny says
I made this sauce last night and mixed the squash with some pesto I had. The sauce is YUMMM and my newly vegan husband even liked it! I’m so excited to discover more good, vegan recipes. Thanks for being so RELIABLE!
Amazing! Thanks for sharing, Jenny!! Glad you both enjoyed. xoxo
Kelly says
Made this tonight and it was delish! I roasted some whole garlic and added about 7 cloves to the sauce and followed the recipe to a “t”. Thanks for another great one!
Amazing! Thanks for sharing, Kelly!
Sue Murray says
Very flavourful and easily made in the Bullet. I added a bit of onion powder just because I like it. Will definitely use this recipe again.
Amazing! Thanks for sharing, Sue!
Maria says
This was super delicious. I even made your vegan Parmesan cheese to go with it. Will def make again.
Amazing! Thanks for sharing, Maria!
Katherine Percival says
This was really easy and really tasty! If you like garlic, you will enjoy the sauce a lot! Thanks for the recipe.
Lovely! Thanks for sharing, Katherine!
Cheryl says
I don’t like nutritional yeast. Is there any alternative? Maybe I haven’t tried the right brand or source, suggestions?
I like the brand Bragg’s. If you don’t like it you can omit and use slightly more salt, garlic, and/or some garlic powder. Miso paste is also a nice umami flavor which can sub well. Let us know if you try!
Deborah says
I am having trouble finding raw cashews in my area. Can I substitute a different nut? I have walnuts, pecans and sliced almonds.
Thank you
Deborah
I’d say almonds would be the best from that selection, but I’d sooner try 1/2 hemp seeds, 1/2 soaked sunflower seeds!
Christiane says
It’s like Dana walked into my kitchen today, saw the spaghetti squash sitting on the counter begging to be cooked, and decided to help me out. This recipe couldn’t have come at a more opportune time so I jumped on it. Thus far I have loved every single dish I’ve made from this blog – and I’ve made many – and this one is no exception. I loved how quick the sauce was and that all the ingredients are staples in my kitchen anyways. It’s garlicky without being overwhelming, and creamy like a true Alfredo sauce. Granted, I did use whole milk because I only had oat milk as a possible substitution and didn’t think that’d come out right, but everything else I kept as is. I made the sauce pretty salty because the squash “dilutes” it quite a bit and that worked beautifully. Another winner for a busy mama of two – thank you MB!
Amazing! Thanks for sharing, Christiane!!
Tanya says
I would love to try this, but my daughter has a nut allergy. Has anyone figured out how to make a cheesy sauce without nuts? I have been looking and no luck yet. Thanks!
Yes! I’d try 1/2 hemp seeds, 1/2 soaked sunflower seeds.
Victoria Hinze says
Hey there. Just curious about your carbohydrate count in this recipe. Don’t see how the carbs count got so high. Please advise cuz it looks delicious but on KETO right now.
Hi Victoria, thanks for catching that. It looks like that was for the full recipe. We’ve updated!
Baillie says
Have you tried any other nut for the Alfredo sauce? My son is allergic to cashew/pistachio but I used to love making your cashew Alfredo!
I’d say try 1/2 hemp seeds, 1/2 sunflower seeds for best results!
Kate says
This sounds delicious! Would plain oat milk work here for the sauce??
Yes!