An easy Vegan Spaghetti Squash Recipe with cheesy Vegan Alfredo Sauce. A comforting and healthy plant-based recipe that the whole family loves.
Bonus, this easy vegan recipe is also gluten-free and low-carb, with only 12 grams of net carbs per serving.
If you like Alfredo Pasta, this baked spaghetti squash stuffed with dairy-free Alfredo Sauce will make you happy!
This recipe is also gluten-free and a great recipe to eat more plants and swap regular pasta for more vegetables and fibers.
How to make Vegan Spaghetti Squash?
First, you need to cook the spaghetti squash. There are many ways you can cook a squash.
Some people love to cook squash in a crockpot, microwave, or boil it. Here we bake the squash in the oven to add a lovely roasted flavor.
Step 1: Baking the Spaghetti Squash
The best way to cook the spaghetti squash is to bake it in an oven preheated to 350F (180C).
First, cut the sides of the vegetable. Next, halve the squash lengthwise to end up with two ‘boats’.
Scoop out the seeds from the vegetable using a spoon, discard the seeds or wash and keep them for later. You can roast the seeds to make crunchy appetizers.
Then, cover a large baking sheet with parchment paper and place the two pieces of spaghetti squash, flesh down, onto the tray.
Bake for 30-45 minutes or until it’s easy to prick the skin with a knife.
The baking time varies depending on the size of your squash. If you overbake the squash, it won’t form noodles. Just a mushy soft puree.
So check how it bakes as it goes. You know it’s almost ready to take out of the oven when:
- The squash skin darkens to light brown.
- A knife can be inserted easily onto the tough skin.
- The strands of the squash are yellow/golden but still firm if scraped with a fork.
Step 2: Making vegetable noodles from spaghetti squash
Remove the baked spaghetti squash halves from the tray and place them on a cooling rack or plate, flesh up. Set aside for 15 minutes to let the steam come out.
Then, use oven mittens to hold the squash with one hand and with a fork, pull apt the flesh to form vegetable noodles.
Place the noodles aside on a mixing bowl.
You can keep the squash skins to refill later and use them as a dish, as seen in the picture.
Or you can discard the squash skin and cook this recipe as a spaghetti squash casserole in a 9×13-inch baking dish.
Step 3: Making the vegan sauce for spaghetti squash
This recipe is using an easy homemade vegan Alfredo sauce to stuff the spaghetti squash.
Vegan Alfredo sauce ingredients:
To make the sauce, you need:
- Olive oil or vegan butter
- Flour or arrowroot flour for a gluten-free option
- Garlic cloves – crushed
- Almond milk
- Coconut cream or soy cream
- Nutritional yeast – a perfectly vegan-friendly ingredient.
- Salt and pepper
- Chopped parsley
How to make vegan alfredo sauce?
First, melt the vegan butter in a medium saucepan over medium heat.
Then, add garlic and cook for 30 seconds until flavorsome.
Remove from heat and using a wooden spoon, stir in flour of choice until it forms a creamy yellowish paste.
Return the saucepan over medium heat, whisk in unsweetened almond milk and coconut cream and keep cooking/whisking until it thickens and a light simmer forms.
When the sauce thickened, whisk in nutritional yeast, chopped parsley, salt, and pepper.
Keep cooking for 1-2 minutes until the yeast is well distributed.
If the sauce is too thick to your liking, add 1/4 cup extra unsweetened almond milk, up to 1/2 cup for a more liquid sauce.
How to make Vegan Alfredo Spaghetti Squash?
Now, pour the vegan alfredo sauce onto the vegetable noodle. Stir the noodles to evenly distribute the sauce over the spaghetti.
Finally, place the alfredo squash noodles into a large baking dish or into the squash skins.
Sprinkle grated vegan cheese on top of the dish if desired and return to the oven for 15 minutes until it’s piping hot.
How to serve stuffed spaghetti squash?
Serve immediately with extra chopped parsley on top or a drizzle of garlic-infused olive oil.
How to store spaghetti squash casserole?
This gluten-free, vegan squash casserole stores for up to 4 days in an airtight container in the fridge. Or you can freeze the container for up to 3 months.
Rewarm in a saucepan or in the microwave until piping hot.
Can I use another pasta sauce?
Sure, you can bake a spaghetti squash and accommodate with any regular vegan pasta sauce like marinara sauce, lentils bolognese, or just vegan butter and salt for a simple low-carb side dish.
Why is my spaghetti squash mushy?
This happens if you overcook the spaghetti squash.
In fact, to make vegetable noodles form a spaghetti squash, the flesh must be cooked but still firm. You know the vegetable strands are cooked when:
- Their color switch from light yellow to golden yellow.
- They are easy to pull apart with a fork.
- The skin of the squash is dark/yellow.
A healthy low-carb dinner
Spaghetti squash is a very low-carb vegetable, and it makes a delicious low-carb pasta replacement in vegan pasta recipes. It’s not only decreasing carbs of the recipe but also your calories with only 33 kcal per 100 grams.
Plus, it’s adding fiber and micronutrients to your meal, including vitamin C and B6.
More vegan pasta recipes
I love vegan pasta dishes as a quick and healthy plant-based dinner. Below I listed more vegan pasta recipes easy to make in 20 minutes or so.
Have you made this vegan baked spaghetti squash recipe with Alfredo sauce? Leave a comment or review below to connect with me!
Your friend, Carine
Vegan Baked Spaghetti Squash Recipe with Vegan Alfredo Sauce
An easy plant-based recipe made of low-carb vegetable pasta and vegan alfredo sauce
Servings: 4 people
Calories: 318 kcal
- 1 Spaghetti squash
Vegan Alfredo Sauce
- 3 tablespoons Vegan Butter - or light olive oil
- 4 cloves Garlic - crushed
- 3 tablespoons All-purpose Flour - or arrowroot flour if gluten-free
- 1 ¼ cup Almond Milk
- ½ cup Coconut Cream - or soy cream
- ⅓ cup Nutritional Yeast
- ½ teaspoon Salt
- ¼ teaspoon Pepper
- 1 pinch Ground Nutmeg - - optional
- ¼ cup Chopped Parsley
- Preheat oven to 350°F (180°C).
- Using a sharp knife, trim the ends of the spaghetti squash. Discard
- Stand the squash upright on a chopping board and cut the squash lengthwise to divide it in half.
- Using a scoop, scrape out the seeds from both squash halves. Discard the seeds.
- Cover a large baking sheet with parchment paper and place each half, flesh down onto the sheet.
- Bake for 30 minutes - 40 minutes, often checking to avoid overbaking the squash - this results in mushy flesh that won't create vegetable noodles.
- After 30 minutes, open the oven door and prick the squash skin with a knife. If it's tender, dark yellow/golden in color, it means the squash is cooked.
- Remove from the oven, use oven mittens to flip over the halves on the baking sheet. It's very hot and steams out a lot, so watch out! Try to pull apart the vegetable strands with a fork. If they loosen up easily, the squash is cooked. If they are hard to pull apart, or some still have a light yellow color, return to the oven.
- When cooked, let the halves flesh up on the baking sheet for 15 minutes until all the steam is out.
- When the vegetable has cool down, wear an oven mitten, hold one vegetable half with one hand and scrape the vegetable strands out of the vegetable skin with a fork.
- Set aside the vegetable noodles into a large mixing bowl. Keep the vegetable skins on the baking sheet for later if you intend to use them as a 'baking dish'. Meanwhile, prepare the vegan Alfredo Sauce.
Vegan Alfredo sauce
- In a medium saucepan, over medium heat, melt vegan butter or coconut oil. Stir in crushed garlic and remove the saucepan from heat.
- Using a wooden spoon stir in the flour into the melted butter until it forms a creamy yellow paste.
- Return saucepan over medium heat, whisk in almond milk and coconut cream.
- Keep cooking until the sauce thickens and a light simmer forms - light bubbles on the sides of the saucepan. It takes about 3-4 minutes.
- Now, stir in nutritional yeast, chopped parsley, salt, and pepper. The yeast thickens the sauce again. If too thick for you, stir in extra 1/4 cup almond milk.
- Return to medium heat for 1-2 minutes, stirring to distribute the yeast in the sauce. Add a pinch of nutmeg if desired.
- Pour the vegan alfredo sauce over the vegetable noodles and stir to combine evenly.
- Transfer the vegetable spaghetti into their original vegetable skins or into a large 9x13-inch baking dish.
- Sprinkle vegan cheese all over the dish if desired.
- Bake for 15-20 minutes until the sauce simmer and cheese is grilled/melted.
- Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
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Serving: 1serving | Calories: 318kcal | Carbohydrates: 14g | Protein: 5g | Fat: 29g | Saturated Fat: 20g | Trans Fat: 1g | Sodium: 472mg | Potassium: 262mg | Fiber: 1g | Sugar: 1g | Vitamin A: 402IU | Vitamin C: 1mg | Calcium: 109mg | Iron: 2mg | Magnesium: 30mg | Phosphorus: 75mg | Zinc: 1mg