There’s something truly satisfying about comfort food—especially when it’s creamy, rich, and indulgent. But what if you could enjoy that same creamy satisfaction without the heaviness or guilt? That’s exactly what you get with Spaghetti Squash with Vegan Alfredo Sauce.
In this post, we’re diving deep into everything you need to know to make this flavorful, dairy-free, and gluten-free recipe from scratch. Whether you’re already a spaghetti squash fan or trying it for the first time, this guide will walk you through the entire process—step by step—so you can master this nourishing dish like a pro.
Why You’ll Love This Recipe
- Creamy without the cream: The vegan Alfredo sauce is made from blended cashews, garlic, and nutritional yeast, offering a silky texture and cheesy flavor—without any dairy.
- Healthy comfort food: Spaghetti squash is low in calories and carbs but rich in vitamins and fiber.
- Easy to prepare: With just a few basic ingredients and simple steps, this dish is weeknight-dinner friendly.
- Gluten-free & vegan: Perfect for plant-based eaters, those avoiding gluten, or anyone looking to eat more whole foods.
- Customizable: Dress it up with roasted veggies, mushrooms, spinach, or your favorite plant-based protein.
What is Spaghetti Squash?
Spaghetti squash is a winter squash that, when roasted, transforms into spaghetti-like strands. Unlike traditional pasta, it’s lower in carbs and calories and offers a slightly sweet, nutty flavor.
Once cooked, the flesh pulls apart into ribbons that look remarkably like spaghetti—making it an excellent base for hearty sauces, including our rich vegan Alfredo.
The Star of the Dish: Vegan Alfredo Sauce
Traditional Alfredo sauce relies on butter, cream, and Parmesan. This vegan version, however, swaps those for wholesome ingredients while still delivering that creamy, decadent feel. The base is made with soaked cashews, which blend beautifully into a smooth sauce with a naturally rich consistency. Garlic, lemon juice, and nutritional yeast add depth and umami, mimicking the cheesy essence we all love.
Ingredients You’ll Need
Let’s break this recipe down into two parts: the spaghetti squash and the Alfredo sauce.
For the Spaghetti Squash
- 1 medium spaghetti squash (about 1.2 kg)
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
For the Vegan Alfredo Sauce
- 1 cup raw cashews (soaked in hot water for 20–30 minutes or overnight)
- 1¼ cups unsweetened almond milk (or oat/soy milk)
- 2 tablespoons nutritional yeast
- 2 tablespoons fresh lemon juice
- 2 garlic cloves, minced
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 tablespoon olive oil (optional, for richness)
- A pinch of nutmeg (optional, adds warmth)
Optional Garnishes
- Chopped fresh parsley
- Red chili flakes
- Vegan parmesan
- Toasted pine nuts
How to Make Spaghetti Squash with Vegan Alfredo Sauce
Step 1: Roast the Spaghetti Squash
Preheat oven to 200°C (400°F). Slice the squash lengthwise and scoop out the seeds with a spoon. Brush the cut sides with olive oil, then sprinkle with salt and pepper. Place the halves cut-side down on a parchment-lined baking sheet.
Roast for 40–45 minutes, or until the squash is fork-tender. Let it cool slightly before scraping the flesh with a fork to form long, spaghetti-like strands.
Step 2: Prepare the Vegan Alfredo Sauce
While the squash roasts, drain the soaked cashews. Add them to a high-speed blender along with almond milk, nutritional yeast, lemon juice, garlic, sea salt, black pepper, olive oil, and nutmeg.
Blend until completely smooth—about 1–2 minutes depending on your blender. The sauce should be creamy and pourable. If it’s too thick, add a splash more plant milk. Taste and adjust seasoning as needed.
Step 3: Combine and Heat
Transfer the squash strands to a large pan or bowl. Pour the sauce over and gently toss to coat the noodles evenly. You can warm it all together on the stovetop for 3–5 minutes over low heat if needed.
Step 4: Serve and Garnish
Plate the creamy spaghetti squash, top with parsley, chili flakes, and a sprinkle of vegan parmesan or pine nuts. Serve immediately and enjoy the comforting goodness.
Cooking Tips & Tricks
- Cashew prep tip: If you forgot to soak cashews overnight, you can quick-soak them in hot water for 20–30 minutes.
- Blender matters: A high-speed blender ensures the smoothest sauce. If you have a standard blender, blend longer and consider straining for best texture.
- Add-ins: Sautéed mushrooms, caramelized onions, roasted broccoli, or spinach make excellent additions.
- Don’t overbake: Keep an eye on your squash in the last 5 minutes. Overcooking can make it mushy instead of strand-like.
- Oil-free version: You can omit olive oil in the sauce and baking process if you follow a no-oil diet.
Storage & Meal Prep
- Refrigerate: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat: Gently warm in a skillet over low heat with a splash of plant milk to loosen the sauce.
- Freeze the sauce: Vegan Alfredo sauce can be frozen for up to 2 months. Thaw and re-blend if needed before using.
Delicious Variations
Here are a few twists to personalize your Spaghetti Squash with Vegan Alfredo Sauce:
1. Mushroom Alfredo
Sauté mushrooms with garlic and olive oil, then mix them into the squash and sauce for earthy depth.
2. Spinach Alfredo
Add fresh baby spinach to the warm squash before tossing with the sauce. The residual heat will wilt the greens perfectly.
3. Spicy Alfredo
Crank up the heat with crushed red pepper flakes or a dash of cayenne in the sauce.
4. Protein Boost
Top with crispy tofu, vegan chick’n strips, or white beans for extra protein.
5. Herbaceous Twist
Add a handful of basil, parsley, or chives to the sauce before blending for a bright, herbal flavor.
What to Serve With It
This dish is hearty enough to stand on its own, but here are a few sides that pair beautifully:
- Garlic bread (vegan, of course!)
- Mixed green salad with lemon vinaigrette
- Roasted vegetables like carrots, zucchini, or Brussels sprouts
- Crispy tofu or seared tempeh for added protein
Final Thoughts
Spaghetti Squash with Vegan Alfredo Sauce isn’t just a trendy plant-based meal—it’s a flavorful, satisfying dish that celebrates both health and taste. Whether you’re eating more plant-based, reducing carbs, or just looking for something comforting but lighter, this recipe has everything you need.
It’s a perfect meal for cozy weeknights, dinner parties, or meal prep. With just a few steps and basic ingredients, you’ll have a dish that’s elegant, nourishing, and downright delicious.
Spaghetti Squash with Vegan Alfredo Sauce Recipe
Description
This Spaghetti Squash with Vegan Alfredo Sauce is a light, creamy, and completely plant-based twist on a classic Italian favorite. Made with roasted spaghetti squash and a cashew-based Alfredo sauce, it’s a healthy, gluten-free, and satisfying meal that's perfect for weeknight dinners or elegant entertaining.
Ingredients
For the Spaghetti Squash:
For the Vegan Alfredo Sauce:
Optional Toppings:
Instructions
Roast the Spaghetti Squash
- Preheat your oven to 200°C. Slice the spaghetti squash lengthwise and scoop out the seeds. Brush the inside with olive oil and season with salt and pepper. Place the halves cut-side down on a lined baking sheet. Roast for 40–45 minutes until fork-tender. Let rest for 5 minutes before scraping the flesh with a fork to create strands.
Prepare the Vegan Alfredo Sauce
- While the squash is roasting, drain the soaked cashews and add them to a high-speed blender. Add almond milk, nutritional yeast, lemon juice, garlic, sea salt, pepper, olive oil (if using), and nutmeg. Blend on high for 1–2 minutes until smooth and creamy. Adjust consistency with more almond milk if needed.
Combine Squash and Sauce
- Once the squash is ready, use a fork to gently separate the strands into spaghetti-like noodles. Transfer to a large mixing bowl. Pour the vegan Alfredo sauce over the strands and toss gently to coat.
Serve and Garnish
- Plate the creamy spaghetti squash, then top with parsley, chili flakes, and optional pine nuts or vegan parmesan. Serve hot and enjoy!
Note
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop or microwave with a splash of plant milk.
- Cashew Substitution: Use blanched almonds or silken tofu if allergic to cashews.
- Flavor Boosters: Add sautéed mushrooms, spinach, or sun-dried tomatoes for more depth.
- Meal Prep Tip: You can roast the squash and make the sauce up to 2 days in advance.
