Spaghetti Squash Pasta with Garlicky Alfredo Sauce

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Pan of vegan spaghetti squash alfredo topped with fresh basil leaves

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!

Spaghetti squash, garlic, nutritional yeast, salt, and almond milk

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.

Small blender with vegan alfredo sauce ingredients

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!

Pan of spaghetti squash noodles

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!

Pouring vegan alfredo sauce into a pan of spaghetti squash noodles

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!

Pan of spaghetti squash pasta with fresh basil and vegan alfredo sauce

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 meatballsbaked 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.

Nutritional yeast, garlic cloves, and pan and plate of spaghetti squash pasta with garlicky alfredo

More Veggie Pasta Recipes

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!

Vintage fork on a plate of spaghetti squash pasta with vegan alfredo sauce

Spaghetti Squash Pasta with Garlicky Alfredo Sauce

This unbelievably creamy, 5-ingredient alfredo sauce marries perfectly with tender spaghetti squash for the ultimate comfort meal that’s deceptively healthy and simple. Just 8 ingredients required!
Author Minimalist Baker
Print
Pan of garlicky vegan alfredo spaghetti squash pasta
4.97 from 28 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 (Servings)
Course Entrée or Side
Cuisine Gluten-Free, Grain-Free, Italian-Inspired
Freezer Friendly No
Does it keep? 3-4 Days

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

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.

Video

Notes

*For an herbal sauce, blend in a small handful of fresh basil!
*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?

Nutrition (1 of 2 servings)

Serving: 1 serving Calories: 222 Carbohydrates: 30.1 g Protein: 9.8 g Fat: 9.1 g Saturated Fat: 1.5 g Polyunsaturated Fat: 1.89 g Monounsaturated Fat: 4.47 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 454 mg Potassium: 702 mg Fiber: 7.12 g Sugar: 9.56 g Vitamin A: 341 IU Vitamin C: 11.87 mg Calcium: 248.49 mg Iron: 2.8 mg

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  1. 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!

    • Support @ Minimalist Baker says

      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!

  2. 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!

  3. 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.

    • Support @ Minimalist Baker says

      Woohoo! So glad you enjoyed it, Mary! And that salad sounds lovely too. Thank you for sharing!

  4. Stacy says

    The sauce is DELICIOUS! This meal is Kid and Husband approved so adding to our meal rotation! Thank you!

  5. 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.

  6. 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.

  7. 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!

    • Support @ Minimalist Baker says

      Thanks for the feedback, Rachel! We do like garlic around here, but wonder if your garlic cloves may have been on the larger side?

  8. 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.

  9. 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!!

  10. 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!!

  11. Maggie Johnson says

    This was AMAZING! Minimalist Baker did it again! I love all your recipes and this one is a new family favorite!

    • Support @ Minimalist Baker says

      Whoop! We’re so glad you and your family enjoyed it. Thanks so much for your kind words and lovely review, Maggie! xo

  12. 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.

  13. 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!

  14. 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!

  15. 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!

    • Support @ Minimalist Baker says

      We’re so glad you enjoyed it, Ashley. Your additions sound delicious too. Thanks so much for sharing! xo

  16. 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!

    • Support @ Minimalist Baker says

      We’re so glad you enjoyed it, Sarah! Love your additions, too. Thanks so much for the lovely review! xo

  17. 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

  18. 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!

  19. 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!

  20. 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!

  21. 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.

  22. 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.

  23. Cheryl says

    I don’t like nutritional yeast. Is there any alternative? Maybe I haven’t tried the right brand or source, suggestions?

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      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!

  24. 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

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      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!

  25. 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!

  26. 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!

  27. 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.

    • Support @ Minimalist Baker says

      Hi Victoria, thanks for catching that. It looks like that was for the full recipe. We’ve updated!

  28. 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!