Spaghetti Squash with Creamy Cauliflower Alfredo Sauce

Serves 4

Spaghetti squash is a wonderful grain-free and gluten-free substitute for pasta any day of the week and I love it paired with this creamy cauliflower sauce. This dish is packed with vitamins A and C, B-vitamins, minerals, antioxidants and even has potent antimicrobial properties. Whether your aim is more veggies or fewer carbs or just a new go-to recipe for your weekly meal plan, this recipe is a sure bet so give these fiber-filled noodles a try! 


  • 1 Spaghetti Squash
  • 2 teaspoons Coconut Oil or Ghee
  • 2 cloves garlic, minced
  • 12 ounces Cauliflower Florets
  • 1 cup Water
  • ¼ cup Nutritional Yeast
  • ¼ cup Rao’s Marinara or Arrabiata Sauce
  • Handful Fresh Basil
  • Salt and Pepper to taste


  • Preheat oven to 375 degrees convection or 400 degrees.
  • Cut squash crosswise; take out seeds and place squash open side down on baking sheet with about ½ inch of water at the bottom.
  • Bake squash for about 40-50 minutes and remove from oven.
  • Meanwhile sauté the minced garlic in 1 teaspoon of coconut oil or ghee in a saucepan over how heat.  Cook for a few minutes, until the garlic is tender and fragrant, but not browned.
  • Add 1 cup of water, along with the cauliflower, and bring the water to a boil.  Once the water is boiling, reduce the heat to a simmer and cover the pot for 8-10 minutes until the cauliflower is fork-tender and soft.  
  • Transfer the entire contents of the saucepan into a blender or food processor, and season with salt and pepper.  Process until very smooth and creamy, with a texture similar to traditional cream sauce. (Be careful when blending hot liquids – the steam pressure can blow the lid off your blender so you may want to let the cauliflower mixture cool for 10 minutes before blending).
  • Using a fork, run around the perimeter of the squash to release the strands.  
  • Put the strands in a large skillet with a teaspoon of coconut oil or ghee.  Add ½ the cauliflower sauce, tomato sauce and nutritional yeast.  Stir until squash gets nicely coated and creamy.  Add more cauliflower sauce if needed.  Top with chopped basil and enjoy!