Keto-friendly cauliflower alfredo sauce Cauliflower alfredo sauce

Cauliflower Alfredo with Spaghetti Squash Recipe

by Analiese Trimber

Outline of two people

4 servings


45 Minutes



  • Baking sheet
  • Blender


  • 1 Spaghetti squash
  • 2 tbsp Olive oil
  • ¾ tsp Sea salt
  • ½ tsp Black pepper
  • 12 oz Frozen riced cauliflower
  • 3 tbsp Vegetable broth
  • 6 tbsp Plant-based milk
  • ¼ tsp Garlic powder
  • 1 tbsp Lemon juice
  • 1 tbsp Chopped parsley (optional)
  • ½ tsp Red pepper flakes (optional)
  • 2 tbsp Pine nuts (optional)


  • 1
    Carefully slice ends off of spaghetti squash. Then cut into round slices about 1 inch thick.
    Preheat oven to 425℉. Line a baking sheet with parchment paper.
  • 2
    Transfer to a baking sheet. Remove seeds and innards with a spoon. Then, rub insides with olive oil, ¼ tsp salt, and ¼ tsp pepper.
    Roast for 30-35 minutes, flipping half way through, or until spaghetti squash is tender and shreds with a fork.
  • 3
    Prepare cauliflower rice to package instructions.
  • 4
    Combine cauliflower rice, vegetable broth, plant-based milk, ½ tsp salt, ¼ tsp pepper, garlic powder, and lemon juice in a blender. Blend until smooth.
  • 5
    Remove spaghetti squash from rings by shredding with a fork. Transfer to a bowl and top with cauliflower alfredo sauce.
    Optional: garnish with parsley, red pepper flakes, and pine nuts.

There Are Veggies in This Pasta Sauce – But You Can’t Taste Them!

Even though it gets some hate, cauliflower is a magical ingredient, if not solely for its versatility! In this recipe, we use the infamous veggie to make cauliflower alfredo with spaghetti squash – the perfect healthified version of an Italian classic! For those wondering, you can’t really taste the cauliflower! Even though the sauce is made with just a handful of ingredients, all parts of this dish meld together perfectly for a delicious and indulgent taste without the calories!

Speaking of, each serving of this dish is only 129 calories, with around 8 grams net carbs depending on how much spaghetti squash you like with your sauce! This makes the perfect lower-calorie dinner, or a great dish to add protein to. You could even eat it as a side dish along with your plant-based meal plan. All we know is that it tastes great no matter what you eat it with!

To make this recipe super simple, we use frozen riced cauliflower, which reduces time and cleanup! You can even prepare your frozen riced cauliflower in the microwave, making this recipe completely foolproof. All that stands in the way of you and the fiber, antioxidants, and other goodies found in cauliflower is a blender to whizz everything together!

For those of you that have always wondered how to prepare spaghetti squash in the most convenient way, we like to cut the squash into rings, remove the seeds and then bake them in the oven! This reduces the amount of time it takes to cook the squash, and also makes it super easy for portioning out for meal prep, or other eaters in your household.

If you happen to not be a fan of spaghetti squash, feel free to substitute with your noodle of choice! If you’re on the keto diet, zucchini noodles are a great option. If you are just plain ‘ol gluten-free and don’t have any carbohydrate restrictions, we love cassava flour pasta!

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