Spaghetti Squash Carbonara: A Creamy & Guilt-Free Low-Carb Classic

This low-carb carbonara swaps traditional pasta for spaghetti squash, keeping the dish creamy, savory, and packed with flavor. With crispy bacon, rich egg-based sauce, and Parmesan cheese, this keto and paleo-friendly comfort dish is indulgent yet healthy.

• Total Cooking Time: 45 minutes
• Preparation Time: 10 minutes
• Cooking Time: 35 minutes
• Servings: 2

Ingredients

For the Spaghetti Squash:

1. 1 medium spaghetti squash
2. 1 tbsp olive oil
3. ½ tsp salt
4. ¼ tsp black pepper

For the Carbonara Sauce:

• 2 large eggs
• ½ cup (50 g) grated Parmesan cheese
• ¼ tsp salt
• ¼ tsp black pepper
• ¼ tsp garlic powder (optional)

For the Toppings:

1. 4 slices bacon, chopped
2. 1 tbsp butter
3. 1 tbsp fresh parsley, chopped

Optional Additions:

• ½ tsp red pepper flakes (for heat)
• ¼ cup sautéed mushrooms (for extra texture)
• 1 tbsp heavy cream (for an extra creamy sauce)

Substitutions:

• Dairy-free: Use nutritional yeast instead of Parmesan.
• No spaghetti squash? Try zucchini noodles or shredded cabbage.
• Extra protein: Add grilled chicken or shrimp.

Step-by-Step Instructions

1. Roast the Spaghetti Squash:
   • Preheat oven to 200°C (400°F).
   • Cut spaghetti squash in half, remove seeds, and brush with olive oil, salt, and black pepper.
   • Place cut-side down on a baking sheet and roast for 30–35 minutes, until tender.
   • Let cool slightly, then scrape with a fork to create strands.
2. Cook the Bacon:
   • In a skillet, cook chopped bacon over medium heat until crispy.
   • Remove bacon and drain excess grease, leaving 1 tbsp in the pan.
3. Make the Carbonara Sauce:
   • In a bowl, whisk eggs, Parmesan, salt, and black pepper.
   • Set aside.
4. Combine & Cook:
   • Add butter to the skillet and warm over low heat.
   • Toss in spaghetti squash strands and mix well.
   • Remove from heat, then slowly pour in the egg mixture, stirring quickly to prevent scrambling.
   • Stir in crispy bacon and mix until creamy.
5. Serve & Enjoy:
   • Plate the carbonara and top with fresh parsley and extra Parmesan.

Nutritional Information (Per Serving)

• Calories: 380
• Protein: 20 g
• Fats: 28 g
• Carbohydrates: 10 g
• Fiber: 3 g
• Sugar: 4 g

Vitamins & Benefits

• Spaghetti Squash: Low in carbs and rich in fiber.
• Bacon: Provides protein and a deep savory flavor.
• Eggs & Parmesan: Offer healthy fats and essential nutrients.

Did you know? Spaghetti squash was first introduced to the U.S. in the 1930s as a pasta alternative, long before keto became popular!

Storage Tips

• Refrigeration: Store in an airtight container for up to 3 days.
• Reheating: Warm in a skillet over low heat, stirring frequently.
• Freezing: Not recommended, as the texture may become watery.

FAQ

❓ Can I make this completely dairy-free?
✔️ Yes! Swap Parmesan for nutritional yeast and use coconut cream for extra richness.

❓ How do I prevent the eggs from scrambling?
✔️ Remove the skillet from heat before adding the egg mixture, and stir constantly to create a smooth sauce.

❓ What can I serve with this?
✔️ Try a side of roasted Brussels sprouts or a fresh arugula salad.