FREE 5-Ingredient Recipe EBook
- My Spaghetti Squash Alfredo Is A Lighter Take On The Classic
- Ingredients & Substitutions
- How To Make Spaghetti Squash Alfredo
- My Recipe Tips
- Spaghetti Squash Alfredo Recipe card
- Serving Ideas
- Recipe Reviews
My Spaghetti Squash Alfredo Is A Lighter Take On The Classic
I’ve loved Alfredo since I was a kid, so it’s no surprise spaghetti squash Alfredo is one of my favorite comfort meals now. I wanted a version that feels lighter but still has all the rich, creamy flavor. So, I combined my healthy chicken breast recipe , homemade Alfredo sauce , and roasted spaghetti squash into one cozy dish. Here’s why I keep coming back to it:
- Better than any jarred sauce – I know it might seem easier to grab a jar, but this homemade version takes just a few extra minutes and tastes so much richer and creamier.
- Juicy, flavorful chicken – I’ve tested baked chicken more times than I can count, and this method is my go-to for a reason: tender, juicy, simple ingredients, big flavor.
- The perfect pasta swap – My spaghetti squash Alfredo has that twirlable texture and a mild flavor that shines with creamy sauces.
- Clean, simple ingredients – You can find everything you need at just about any grocery store.
- Lighter comfort food – This dish is naturally low carb, gluten free, and light on calories. Plus, it’s packed with both protein and veggies!
If Alfredo is your comfort food too, make this spaghetti squash Alfredo with me!
“I just want to say I made this for dinner tonight, and it was amazing! I’m so glad I did, because this really hit the spot! I didn’t even miss the noodles. Thanks so much for posting this!”
-Jessica
More Reviews
Ingredients & Substitutions
Here I explain the best ingredients for my spaghetti squash chicken Alfredo recipe, what each one does, and substitution options. For measurements, see the recipe card .
Spaghetti Squash:
- Spaghetti Squash – This is my favorite pasta alternative when I want something cozy and healthy. You can even roast it ahead to save time. For other lighter pasta options, try zucchini noodles (I recommend using the method in my zucchini Alfredo post) or even my homemade keto pasta .
- Seasoning – A pinch of salt brings out the flavor in the squash, and a sprinkle of fresh parsley at the end adds freshness and a pop of color. You don’t need much else, because the sauce will add the flavor!
Chicken:
- Chicken Breast – My personal preference here, but feel free to use boneless chicken thighs if you prefer dark meat.
- Unsalted Butter – I always go for unsalted so I can control the salt in the dish myself. If you only have salted, just reduce any added salt later on.
- Seasonings – I kept it simple with Italian seasoning , garlic powder , sea salt , and black pepper . You can totally swap in your favorite seasoning blend if you like.
Alfredo Sauce:
- Unsalted Butter – For sauteing the garlic, and it gives the sauce that classic richness. You can use olive oil, though.
- Garlic – Fresh minced garlic is best, but you can use a tablespoon of the jarred kind . I’ve done it both ways!
- Heavy Cream – The main ingredient that makes the sauce silky and creamy! It’s sometimes labeled as heavy whipping cream. I don’t recommend swapping in milk or even half and half, because it won’t thicken.
- Grated Parmesan Cheese – I’ve made this spaghetti squash Alfredo with the pre-grated kind and it works, but the flavor and melt are a little better grating it fresh from a block.
- Spices – I add a pinch of nutmeg along with the salt and pepper to give the sauce a little depth. You don’t really notice the nutmeg, but you’d miss it if it wasn’t there.
How To Make Spaghetti Squash Alfredo
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
Roast The Squash:
- Bake it. Poke the spaghetti squash a few times with a paring knife, then roast it on a baking sheet until it’s tender enough to pierce with slight resistance. Flip it once while it cooks. Set it aside to cool, and turn up the oven for the chicken.
- Scoop the strands. Slice the squash in half, scoop out the seeds, and use a fork to pull out the flesh into spaghetti-like strands. Add salt to your taste, keeping in mind the sauce will be salty, too.
Bake The Chicken:
- Season the chicken. Place it in a baking dish and brush with melted butter. Sprinkle both sides with Italian seasoning, garlic powder, salt, and pepper.
- Bake until juicy. I like to pull it out just before it’s fully done, so it finishes as it rests and stays super juicy.
- Let it rest and slice. Cover with foil, let it rest a few minutes, then cut into bite-sized pieces.
Make The Sauce:
- Saute the garlic. While the chicken bakes, melt butter in a large saucepan and sauté the garlic until it smells amazing.
- Pour in the cream. Simmer until it reduces a bit.
- Whisk in the parmesan, then season. Turn the heat to low and slowly whisk in the parmesan until it melts and the sauce is smooth. Stir in the nutmeg, salt, and pepper.
Bring It All Together:
In a large bowl, toss the cooked spaghetti squash with Alfredo sauce. Taste and adjust the seasoning, then add the chicken and toss again. I like to finish my spaghetti squash Alfredo with a sprinkle of fresh parsley.
My Recipe Tips
- Be careful not to overcook the squash — check with a knife. If it cooks too long, it’ll get mushy and you won’t get distinct noodles. The timing does vary depending on the size of your squash, so I recommend using a knife to check. It should go in with just a little resistance.
- In my baked chicken recipe , I brine the it first for juicier results. I didn’t do that for my spaghetti squash chicken Alfredo to keep it simple, but even 10 minutes makes a difference. Just stir 1/8 cup of salt into a large bowl with 2 cups of water, add the chicken, and let it soak. You can brine for up to 24 hours in the fridge. I usually do it the night before if I have time.
- Use a baking dish big enough so the chicken pieces aren’t touching. This is the one I use . Crowding leads to slow, uneven cooking and dry chicken. A second dish or a lined baking sheet works, too.
- Use a meat thermometer for juicy results. Chicken breast is lean, so I always use my probe thermometer and set it to 162 to 163 degrees F. It finishes cooking as it rests and hits the safe temp of 165 degrees F without drying out. For thighs, aim for over 170, as that’s when it becomes tender.
- Cut the chicken any way you like. I usually go with bite-sized pieces, but you can shred it, dice it, or even fan it out on top.
- If your parmesan is cold, it might clump when you add it to the sauce. Letting it sit out while you cook the rest of the meal helps it melt more smoothly.
- Add the parmesan slowly. I’ve found that if you add it all at once, the texture can get a little off. Stirring it in gradually helps it melt smoothly and gives you that silky Alfredo finish.
- Adjust the sauce thickness as needed: If it’s too thick, just stir in a splash more cream to thin it out. If it’s too thin, let it simmer a little longer to reduce.
- Add more salt than you think you might need to the sauce. The squash is a little sweet and mellows out the salt. But you can always adjust the salt in your spaghetti squash Alfredo after tossing, too.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
Squash:
- 1 medium Spaghetti squash (~4 to 6 pounds) ▢
- 2 tbsp Fresh parsley (chopped) ▢
- Sea salt (to taste) ▢
Chicken:
- 1 1/2 lb Boneless skinless chicken breasts ▢
- 2 tsp Unsalted butter ▢
- 2 tsp Italian seasoning ▢
- 1 tsp Garlic powder ▢
- 1/2 tbsp Sea salt ▢
- 1/4 tsp Black pepper ▢
Alfredo Sauce
- 1 tbsp Unsalted butter ▢
- 6 cloves Garlic (minced) ▢
- 1 1/2 cups Heavy cream ▢
- 1/2 cup Grated parmesan cheese ▢
- 1/4 tsp Sea salt (to taste) ▢
- 1/4 tsp Black pepper (optional, to taste) ▢
- 1/4 tsp Nutmeg (optional, to taste) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
Squash:
- Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil or parchment paper.
- Pierce the spaghetti squash all over with a sharp paring knife. Place it on the baking sheet and roast for 30-45 minutes , flipping halfway through, until a knife inserted into the squash goes in with just a little resistance.
- Remove the squash from the oven and set aside to cool. Increase the temperature to 450 degrees F (232 degrees C) to preheat for the chicken.
- Once cool enough to handle, cut the squash in half, discard the seeds, and use a fork to release the strands. Season with salt to taste.
Chicken:
- Place the chicken breasts into a baking dish large enough for the pieces to fit without touching, or just barely touching. Brush both sides with melted butter. Sprinkle both sides with Italian seasoning, garlic powder, sea salt, paprika, and black pepper.
- Bake for 18-22 minutes , until the internal temperature reaches 160-165 degrees F (71-74 degrees C). I remove from the oven around 160-163 degrees F, because the internal temperature will rise another 5 degrees when resting.
- Cover with foil and rest for 5 minutes . Cut the chicken into bite-sized pieces.
Alfredo Sauce:
- While the chicken bakes, make the Alfredo sauce. In a large saucepan over medium heat, melt the butter. Add the minced garlic and saute for about 1 minute, until fragrant.
- Add the heavy cream and bring to a gentle simmer. Cook for about 5 minutes , stirring often, until the liquid volume is reduced by about 1/3.
- Reduce the heat to low. Whisk in the parmesan cheese gradually, until smooth.
- Stir in the nutmeg, sea salt, and black pepper, to your taste. If the Alfredo sauce seems too thick for your liking, thin it out with more cream.
Assembly:
- In a large bowl, combine the spaghetti squash noodles and Alfredo sauce. Toss to coat. Adjust salt and pepper to taste again if needed.
- Add the chicken and toss again.
- Garnish your spaghetti squash Alfredo with fresh parsley.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get super juicy chicken and a thick, silky smooth Alfredo sauce.
- Storage: Store leftovers in an airtight container in the fridge for up to 3-5 days. The sauce gets thicker, but it reheats well with a little care.
- Meal prep: For the best texture, keep the squash, chicken, and sauce separate. Combine and reheat when you’re ready to serve.
- Reheat: Warm spaghetti squash Alfredo gently in a skillet over low heat or in the microwave, stirring often.
- Freeze: This dish freezes okay, but does better if you freeze the squash, chicken, and sauce separately. After thawing, I usually need to get rid of excess liquid in the squash, and blend the sauce after reheating to bring it back together. Combine everything once hot.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Spaghetti Squash Alfredo
Serving Ideas
This spaghetti squash Alfredo doesn’t really need much and I often serve it as a light one-dish meal on its own, but you can definitely add some extras. My fave addition is Caesar salad (just skip the chicken) or antipasto salad .
For veggies, sauteed broccoli or roasted broccolini work really well here. And if you’re in the mood for something bready, my cheesy cauliflower breadsticks pair nicely.
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Spaghetti Squash Alfredo
My spaghetti squash Alfredo has tender squash and juicy chicken in a creamy parmesan Alfredo sauce. An easy, light, and low carb dinner!
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/spaghetti-squash-alfredo/
Ingredients
Squash:
- 1 medium Spaghetti squash (~4 to 6 pounds)
- 2 tbsp Fresh parsley (chopped)
- Sea salt (to taste)
Chicken:
- 1 1/2 lb Boneless skinless chicken breasts
- 2 tsp Unsalted butter
- 2 tsp Italian seasoning
- 1 tsp Garlic powder
- 1/2 tbsp Sea salt
- 1/4 tsp Black pepper
Alfredo Sauce
- 1 tbsp Unsalted butter
- 6 cloves Garlic (minced)
- 1 1/2 cups Heavy cream
- 1/2 cup Grated parmesan cheese
- 1/4 tsp Sea salt (to taste)
- 1/4 tsp Black pepper (optional, to taste)
- 1/4 tsp Nutmeg (optional, to taste)
Instructions
Squash:
- Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil or parchment paper.
- Pierce the spaghetti squash all over with a sharp paring knife. Place it on the baking sheet and roast for 30-45 minutes , flipping halfway through, until a knife inserted into the squash goes in with just a little resistance.
- Remove the squash from the oven and set aside to cool. Increase the temperature to 450 degrees F (232 degrees C) to preheat for the chicken.
- Once cool enough to handle, cut the squash in half, discard the seeds, and use a fork to release the strands. Season with salt to taste.
Chicken:
- Place the chicken breasts into a baking dish large enough for the pieces to fit without touching, or just barely touching. Brush both sides with melted butter. Sprinkle both sides with Italian seasoning, garlic powder, sea salt, paprika, and black pepper.
- Bake for 18-22 minutes , until the internal temperature reaches 160-165 degrees F (71-74 degrees C). I remove from the oven around 160-163 degrees F, because the internal temperature will rise another 5 degrees when resting.
- Cover with foil and rest for 5 minutes . Cut the chicken into bite-sized pieces.
Alfredo Sauce:
- While the chicken bakes, make the Alfredo sauce. In a large saucepan over medium heat, melt the butter. Add the minced garlic and saute for about 1 minute, until fragrant.
- Add the heavy cream and bring to a gentle simmer. Cook for about 5 minutes , stirring often, until the liquid volume is reduced by about 1/3.
- Reduce the heat to low. Whisk in the parmesan cheese gradually, until smooth.
- Stir in the nutmeg, sea salt, and black pepper, to your taste. If the Alfredo sauce seems too thick for your liking, thin it out with more cream.
Assembly:
- In a large bowl, combine the spaghetti squash noodles and Alfredo sauce. Toss to coat. Adjust salt and pepper to taste again if needed.
- Add the chicken and toss again.
- Garnish your spaghetti squash Alfredo with fresh parsley.
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get super juicy chicken and a thick, silky smooth Alfredo sauce.
- Storage: Store leftovers in an airtight container in the fridge for up to 3-5 days. The sauce gets thicker, but it reheats well with a little care.
- Meal prep: For the best texture, keep the squash, chicken, and sauce separate. Combine and reheat when you’re ready to serve.
- Reheat: Warm spaghetti squash Alfredo gently in a skillet over low heat or in the microwave, stirring often.
- Freeze: This dish freezes okay, but does better if you freeze the squash, chicken, and sauce separately. After thawing, I usually need to get rid of excess liquid in the squash, and blend the sauce after reheating to bring it back together. Combine everything once hot.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
