Free Printable: Low Carb & Keto Food List

• Tools To Make Keto Spaghetti Squash Carbonara
• Spaghetti Squash Carbonara Recipe card
• Recipe Reviews

One of the markers of fall is all the fresh squash everywhere, and spaghetti squash is the best kind for so many reasons. It simply more versatile than any of the varieties out there, because it can replace pasta so effortlessly . It can take on any flavors you like, making the possibilities with it just endless . You can even twirl it around your fork like spaghetti, hence the name. It truly is my favorite kind of squash. And, spaghetti squash carbonara is my favorite way to make it.

If you haven’t made low carb spaghetti squash to replace pasta before, it’s actually much simpler than it looks. The most challenging part is cutting it open, since the skin is very hard prior to cooking. A sharp knife is crucial here!

Otherwise, you just cook spaghetti squash in the oven . And, don’t be put off by how long spaghetti squash takes to cook in the oven. The time is all hands off! If you’ve got a busy evening with other things to do besides cooking dinner (um, who doesn’t? ), spaghetti squash is a great option. You can pop it in there and go do something else while it cooks. I first learned to do it from The Kitchn , though I’ve since tweaked the method to use a lower oven temperature because I found it cooks more evenly that way. Once enough time has passed – usually about 35 to 40 minutes at 375 degrees with my method – it’s all a breeze from there. Use a fork to pull out the spaghetti-like strands, and at this point it’s a blank canvas for any pasta dish you want to make low carb.

At the moment, that’s spaghetti squash carbonara at our house.

This creamy bacon spaghetti squash carbonara recipe is savory enough to work equally well as a main dish or a side dish. You can even throw some chicken in there for additional protein if you’re so inclined. Although it’s gluten-free, grain-free, and low carb, it doesn’t taste that way at all. If you’re looking for a satisfying dinner, trust me – this is the one .

My first attempt at making the carbonara sauce involved simmering, which ended up scrambling the egg. What a disaster, needless to say. Don’t make my mistake! This time, I let the heat of the squash noodles thicken the sauce, which turned out much better.

Now it’s all smooth, creamy, and everything a carbonara dish should be – except without all the carbs. Yes, I’ll be making this spaghetti squash carbonara again and again…

Tools To Make Keto Spaghetti Squash Carbonara

Tap the links below to see the items used to make this recipe.

• Baking Sheet – I always choose this baking sheet whenever a recipe calls for one.
• Skillet – This nonstick skillet set has two sizes to choose from. Perfect for making this low carb dinner recipe.
• Whisk – This is a great whisk to add to your collection of kitchen utensils.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 large Spaghetti squash ▢
• 1 tbsp Olive oil ▢
• 3/4 cup Bacon bits (cooked) ▢
• 4 cloves Garlic (minced) ▢
• 1/2 cup Green peas (raw or cooked work best, but can use canned in a pinch) ▢
• 1 large Egg ▢
• 6 tbsp Heavy cream ▢
• 1/2 cup Grated parmesan cheese ▢
• Sea salt (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 375 degrees F (191 degrees C). Slice the spaghetti squash in half length-wise. Remove the seeds. Place in a lined baking sheet, cut side down. Bake for about 35-40 minutes , until a fork can easily pierce the skin.
2. Meanwhile, heat olive oil in a large pan over medium-high heat. Saute the garlic and bacon bits, until the bacon is sizzling (about 2-3 minutes ).
3. Add green peas. If the peas were raw, saute for 3-5 more minutes , until peas are bright green. (If adding pre-cooked or canned peas, you can proceed to the next step right away.) Remove from heat.
4. Whisk heavy cream, eggs, and parmesan cheese in a bowl.
5. When the spaghetti squash is done baking, use a fork to pull out the “noodles”. While they are still hot, stir in the egg parmesan mixture, then add the bacon mixture. Season with sea salt to taste. Garnish with fresh parsley and additional parmesan cheese if desired.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

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.

Healthy Low Carb Spaghetti Squash Carbonara Recipe

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:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. 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.

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

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

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:

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:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. 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 Carbonara

This low carb spaghetti squash carbonara recipe features a creamy, decadent bacon carbonara sauce. Gluten-free, with only 9 ingredients & 11 grams carbs!

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/recipes/creamy-spaghetti-squash-carbonara-low-carb-gluten-free/

Ingredients

• 1 large Spaghetti squash
• 1 tbsp Olive oil
• 3/4 cup Bacon bits (cooked)
• 4 cloves Garlic (minced)
• 1/2 cup Green peas (raw or cooked work best, but can use canned in a pinch)
• 1 large Egg
• 6 tbsp Heavy cream
• 1/2 cup Grated parmesan cheese
• Sea salt (to taste)

Instructions

1. Preheat the oven to 375 degrees F (191 degrees C). Slice the spaghetti squash in half length-wise. Remove the seeds. Place in a lined baking sheet, cut side down. Bake for about 35-40 minutes , until a fork can easily pierce the skin.
2. Meanwhile, heat olive oil in a large pan over medium-high heat. Saute the garlic and bacon bits, until the bacon is sizzling (about 2-3 minutes ).
3. Add green peas. If the peas were raw, saute for 3-5 more minutes , until peas are bright green. (If adding pre-cooked or canned peas, you can proceed to the next step right away.) Remove from heat.
4. Whisk heavy cream, eggs, and parmesan cheese in a bowl.
5. When the spaghetti squash is done baking, use a fork to pull out the “noodles”. While they are still hot, stir in the egg parmesan mixture, then add the bacon mixture. Season with sea salt to taste. Garnish with fresh parsley and additional parmesan cheese if desired.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

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. :)

Free Printable: Low Carb & Keto Food List

• Tools To Make Keto Spaghetti Squash Carbonara
• Spaghetti Squash Carbonara Recipe card
• Recipe Reviews

One of the markers of fall is all the fresh squash everywhere, and spaghetti squash is the best kind for so many reasons. It simply more versatile than any of the varieties out there, because it can replace pasta so effortlessly . It can take on any flavors you like, making the possibilities with it just endless . You can even twirl it around your fork like spaghetti, hence the name. It truly is my favorite kind of squash. And, spaghetti squash carbonara is my favorite way to make it.

If you haven’t made low carb spaghetti squash to replace pasta before, it’s actually much simpler than it looks. The most challenging part is cutting it open, since the skin is very hard prior to cooking. A sharp knife is crucial here!

Otherwise, you just cook spaghetti squash in the oven . And, don’t be put off by how long spaghetti squash takes to cook in the oven. The time is all hands off! If you’ve got a busy evening with other things to do besides cooking dinner (um, who doesn’t? ), spaghetti squash is a great option. You can pop it in there and go do something else while it cooks. I first learned to do it from The Kitchn , though I’ve since tweaked the method to use a lower oven temperature because I found it cooks more evenly that way. Once enough time has passed – usually about 35 to 40 minutes at 375 degrees with my method – it’s all a breeze from there. Use a fork to pull out the spaghetti-like strands, and at this point it’s a blank canvas for any pasta dish you want to make low carb.

At the moment, that’s spaghetti squash carbonara at our house.

This creamy bacon spaghetti squash carbonara recipe is savory enough to work equally well as a main dish or a side dish. You can even throw some chicken in there for additional protein if you’re so inclined. Although it’s gluten-free, grain-free, and low carb, it doesn’t taste that way at all. If you’re looking for a satisfying dinner, trust me – this is the one .

My first attempt at making the carbonara sauce involved simmering, which ended up scrambling the egg. What a disaster, needless to say. Don’t make my mistake! This time, I let the heat of the squash noodles thicken the sauce, which turned out much better.

Now it’s all smooth, creamy, and everything a carbonara dish should be – except without all the carbs. Yes, I’ll be making this spaghetti squash carbonara again and again…

Tools To Make Keto Spaghetti Squash Carbonara

Tap the links below to see the items used to make this recipe.

• Baking Sheet – I always choose this baking sheet whenever a recipe calls for one.
• Skillet – This nonstick skillet set has two sizes to choose from. Perfect for making this low carb dinner recipe.
• Whisk – This is a great whisk to add to your collection of kitchen utensils.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 large Spaghetti squash ▢
• 1 tbsp Olive oil ▢
• 3/4 cup Bacon bits (cooked) ▢
• 4 cloves Garlic (minced) ▢
• 1/2 cup Green peas (raw or cooked work best, but can use canned in a pinch) ▢
• 1 large Egg ▢
• 6 tbsp Heavy cream ▢
• 1/2 cup Grated parmesan cheese ▢
• Sea salt (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 375 degrees F (191 degrees C). Slice the spaghetti squash in half length-wise. Remove the seeds. Place in a lined baking sheet, cut side down. Bake for about 35-40 minutes , until a fork can easily pierce the skin.
2. Meanwhile, heat olive oil in a large pan over medium-high heat. Saute the garlic and bacon bits, until the bacon is sizzling (about 2-3 minutes ).
3. Add green peas. If the peas were raw, saute for 3-5 more minutes , until peas are bright green. (If adding pre-cooked or canned peas, you can proceed to the next step right away.) Remove from heat.
4. Whisk heavy cream, eggs, and parmesan cheese in a bowl.
5. When the spaghetti squash is done baking, use a fork to pull out the “noodles”. While they are still hot, stir in the egg parmesan mixture, then add the bacon mixture. Season with sea salt to taste. Garnish with fresh parsley and additional parmesan cheese if desired.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 1/2 cups

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.

Healthy Low Carb Spaghetti Squash Carbonara Recipe