Are you craving a big, comforting bowl of rich, cheesy, and unbelievably creamy Alfredo, but looking for a healthier, low-carb, and veggie-packed alternative to traditional pasta? This incredible, from-scratch Spaghetti Squash Alfredo with crispy pancetta and sweet peas is the absolute best of both worlds.
This isn’t just a recipe; it’s a guide to your new favorite guilt-free indulgence. We’ll show you the simple secrets to roasting a spaghetti squash so that it yields perfect, noodle-like strands every time, and how to create a luscious, restaurant-quality Alfredo-style sauce in minutes. It’s a stunning, satisfying, and surprisingly easy meal that will completely revolutionize your idea of healthy comfort food.
Table of Contents
Table of Contents
Recipe Overview: The Ultimate Low-Carb Comfort Food
What makes this Spaghetti Squash Alfredo so spectacularly delicious is its brilliant combination of classic, decadent flavors in a modern, healthy format. The “noodles” are made from tender, roasted spaghetti squash, a fantastic and nutritious low-carb alternative to pasta. The sauce is a true, from-scratch cream sauce, made incredibly flavorful with the rendered fat from crispy, salty pancetta, a splash of white wine, heavy cream, and nutty Parmesan cheese. Finished with sweet peas and fresh herbs, it’s a complete, well-balanced, and sophisticated one-pan sauce meal.
| Metric | Time / Level |
| Total Time | 1 hour |
| Active Prep Time | 20 minutes |
| Difficulty Level | Easy |
| Servings | 4 |
The Essential Ingredients for This Healthy Alfredo
This recipe uses a handful of fresh, high-quality ingredients to create its signature rich and savory flavor.
- The Spaghetti Squash (The Magic “Noodle”!): The star of our healthy dish.
- What to Buy: Look for a medium-sized (about 3 pounds) spaghetti squash that is firm, free of soft spots, and feels heavy for its size.
- The Roasting Method: We will be roasting the squash in the oven. This is the absolute best method for achieving a deep, sweet, nutty flavor and ensuring your “noodles” are tender and not watery.
- The Creamy Alfredo-Style Sauce:
- Pancetta: This is the secret to the deep, savory flavor of the sauce! Pancetta is a type of Italian-style bacon that is cured but unsmoked. As it cooks, it becomes wonderfully crispy and renders its flavorful fat, which becomes the delicious foundation for our entire sauce.
- Dry White Wine: A splash of a dry, crisp white wine like a Sauvignon Blanc or Pinot Grigio is used to deglaze the pan. This adds a bright, complex, and acidic note that is crucial for balancing the richness of the cream and pancetta.
- Heavy Cream & Parmesan: The classic duo for a luscious, rich, and creamy sauce. It is essential to use freshly grated Parmesan cheese for the best, smoothest melt.
- The Add-Ins: Frozen peas add a wonderful, sweet pop of color and flavor that is a classic pairing in creamy pasta dishes.
Pro Tutorial: How to Perfectly Roast a Spaghetti Squash
- Prep the Oven: Preheat your oven to 400°F (200°C).
- Cut the Squash: This is the hardest part! Use a large, very sharp chef’s knife. First, trim off the top stem and the bottom end to create two flat, stable surfaces. Stand the squash up on its wider bottom end and carefully cut it in half, from top to bottom.
- Seed: Use a spoon to easily scoop out the seeds and the stringy bits from the center of each half.
- Roast: Drizzle the cut sides of the squash with olive oil and sprinkle with salt and pepper. Place the halves cut-side down on a parchment-lined baking sheet. Roasting them cut-side down helps to steam the inside, making the strands tender and easy to scrape.
- Cook: Roast for about 30-40 minutes, until the outside is tender and can be easily pierced with a fork.
- Scrape: Let the squash cool for a few minutes until you can handle it safely. Then, use a fork to gently scrape the flesh from the inside of the squash. It will naturally separate into beautiful, spaghetti-like strands!
Step-by-Step to Spaghetti Squash Alfredo
Step 1: Roast the Spaghetti Squash
First, prepare and roast your 1 medium spaghetti squash as described in the tutorial above. While the squash is roasting, you can prepare the simple and delicious sauce.
Part 2: Build the Creamy Pancetta-Alfredo Sauce
Step 1: In a large skillet, cook the 4 ounces of diced pancetta over medium heat, stirring occasionally, for about 6 minutes, until it is brown and crispy.
Step 2: Use a slotted spoon to transfer the crispy pancetta to a paper towel-lined plate, leaving the delicious, rendered fat in the skillet.
Step 3: Add the 1 diced small shallot and the 1 teaspoon of chopped fresh thyme to the skillet with the pancetta fat. Cook for about 2 minutes, until the shallot has softened.
Step 4: Add the 1/4 cup of dry white wine to the skillet to deglaze it. Let it bubble and cook, using a wooden spoon to scrape up all the flavorful browned bits from the bottom of the pan, until the wine has mostly evaporated. This will take about 1 minute.
Step 5: Add the 1 1/2 cups of heavy cream, the pinch of freshly grated nutmeg, 1/2 teaspoon of kosher salt, and a few grinds of fresh black pepper to the pan.
Step 6: Increase the heat to medium-high and let the sauce cook, stirring occasionally, for about 3 minutes, until it has thickened slightly.
Step 7: Stir in the 1 cup of thawed frozen peas and the 1/2 cup of grated Parmesan cheese. Continue to cook, stirring, for about 1 more minute, until the sauce is thick, creamy, and the cheese has melted. Remove the skillet from the heat.
Part 3: Combine and Serve
Add your prepared, scraped spaghetti squash “noodles” and the reserved crispy pancetta to the skillet with the sauce.
Return the skillet to a medium heat and cook, stirring and tossing gently, for about 1 minute, until everything is combined and heated through.
Give the dish a final taste and season with any additional salt and pepper if needed. Sprinkle with the 2 tablespoons of finely chopped fresh parsley and serve immediately in warm bowls.
The Best Creamy & Easy Spaghetti Squash Alfredo
A low-carb and gluten-free take on a creamy pasta dish, this recipe uses roasted spaghetti squash in place of traditional pasta. The ‘noodles’ are tossed in a rich, Alfredo-style sauce made with crispy pancetta, shallots, heavy cream, and Parmesan cheese. A splash of white wine deglazes the pan, and the sauce is finished with sweet peas, fresh thyme, and a hint of nutmeg. The entire dish comes together in one skillet after the squash is roasted.
Ingredients
- 1 medium spaghetti squash (about 3 pounds)
- 4 ounces pancetta, diced (about 3/4 cup)
- 1 small shallot, diced
- 1 teaspoon chopped fresh thyme
- 1/4 cup dry white wine
- 1 1/2 cups heavy cream
- Pinch of freshly grated nutmeg
- Kosher salt and freshly ground pepper
- 1 cup frozen peas, thawed
- 1/2 cup grated parmesan cheese (about 1 ounce)
- 2 tablespoons finely chopped fresh parsley
Instructions
- Roast the Spaghetti Squash: Preheat the oven to 400°F. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the cut sides with olive oil and season with salt and pepper. Place the halves cut-side down on a baking sheet. Roast for 30-40 minutes, until tender. Once cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands.
- Make the Sauce: While the squash roasts, cook the diced pancetta in a large skillet over medium heat, stirring occasionally, for about 6 minutes until crisp. Transfer the pancetta to a paper towel-lined plate using a slotted spoon, leaving the rendered fat in the skillet.
- Add the shallot and thyme to the skillet and cook for about 2 minutes, until softened.
- Stir in the white wine and cook for about 1 minute, scraping up any browned bits from the bottom of the pan, until the wine has mostly evaporated.
- Add the heavy cream, nutmeg, 1/2 teaspoon of salt, and a few grinds of pepper. Increase the heat to medium-high and cook, stirring, for about 3 minutes until the sauce has slightly thickened.
- Stir in the thawed peas and the Parmesan cheese. Continue cooking for 1 more minute until the sauce is thick and creamy. Remove from the heat.
- Combine and Serve: Add the spaghetti squash strands and the crispy pancetta to the sauce. Return the skillet to medium heat and cook for about 1 minute, stirring, until everything is combined and heated through.
- Season with more salt and pepper to taste and sprinkle with the fresh parsley before serving.
Notes
- The instructions for roasting the spaghetti squash were not fully detailed in the article and have been filled in with the standard method.
- Building the sauce in the same skillet used to cook the pancetta is a key step that incorporates a rich, savory flavor into the final dish.
- This recipe is a great gluten-free and lower-carbohydrate alternative to traditional pasta Alfredo.
Storage and Make-Ahead Tips
This is a fantastic meal-prep recipe for a week of delicious and healthy lunches or dinners.
- Make-Ahead: You can get a huge head start by roasting the spaghetti squash up to 3 days in advance. Let it cool completely, scrape the strands, and store them in an airtight container in the refrigerator. The sauce (without the peas) can also be made a day in advance.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheating: The best way to reheat this dish is in a skillet on the stovetop over a low heat. You may need to add a small splash of milk or broth to loosen up the sauce as it reheats.
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Creative Recipe Variations
- Make it a Vegetarian Dish: For a delicious and hearty vegetarian version, you can simply omit the pancetta. Sauté the shallot in about 2 tablespoons of butter or olive oil instead. To add a savory, umami flavor, you can add about 8 ounces of sautéed mushrooms.
- Use a Different Protein: If you’re not a fan of pancetta, this creamy sauce is also absolutely fantastic with some crispy, crumbled bacon or some browned Italian sausage. You could also stir in some shredded rotisserie chicken.
- Add a Different Vegetable: If you don’t have peas, you can easily swap them out for about 1 to 2 cups of steamed broccoli florets or a few large handfuls of fresh baby spinach, which you can wilt into the sauce at the very end.
Enjoy Your New Favorite Healthy Comfort Food!
You’ve just created a truly special dish that is a perfect harmony of wholesome, fresh ingredients and decadent, satisfying flavors. This Spaghetti Squash Alfredo is a testament to the power of a simple, from-scratch meal to be both incredibly comforting and surprisingly healthy. It’s a rewarding and deeply satisfying recipe that is sure to become a new family favorite.
We hope you enjoy every last, creamy, and delicious bite!
If you enjoyed making this recipe, please leave a comment below or share it with a friend who loves a good, healthy, and easy meal!
Frequently Asked Questions (FAQs)
Q1: What is the absolute best way to cut a tough spaghetti squash?
The safest way is to first create a stable base. Use a large, sharp chef’s knife to carefully trim off the top stem end and the bottom end of the squash. Then, you can stand the squash up on one of the flat ends and confidently cut it in half, lengthwise.
Q2: How do I keep my spaghetti squash from being watery?
The number one, non-negotiable secret is to roast it in the oven. Boiling or microwaving a spaghetti squash can often introduce too much extra moisture, which can result in a watery final dish. Roasting the squash, cut-side down, allows it to steam perfectly on the inside while any excess moisture evaporates, resulting in perfect, tender strands.
Q3: Can I make this sauce with milk instead of heavy cream to make it lighter?
You can, but the final sauce will be much thinner and less rich. The high fat content of the heavy cream is what gives this sauce its signature, luscious, and velvety Alfredo-style texture that clings beautifully to the squash.
Q4: Can I make this dish ahead of time?
Yes, this is a perfect make-ahead meal! The best method is to prepare the components separately. You can roast your squash and prepare your sauce and store them in the refrigerator for up to 3 days. Then, when you are ready to eat, you can simply reheat the sauce in a large skillet and toss in the cooked spaghetti squash strands.
Q5: What is pancetta, and is there a good substitute?
Pancetta is a type of Italian-style bacon that is made from pork belly that has been salt-cured but, unlike American bacon, is unsmoked. It has a deep, rich, and savory pork flavor. If you cannot find it, the best substitute would be a high-quality, thick-cut bacon.