Simple Healthy Kitchen

Spaghetti Squash Carbonara

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All the creamy, cheesy, bacon goodness you love about Pasta Carbonara, but lightened up! Swapping out traditional spaghetti for spaghetti squash saves about 190 calories per one cup serving. An easy, hearty, low-carb, gluten-free, grain-free, healthy meal. (whoosh…that’s a lot of goodness!)

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True carbonara, the kind you get in Italy, doesn’t actually use any cream. The creaminess comes from the combination of egg yolks, Parmesan cheese, pepper and a bit of the water the pasta was cooked in. Seems like here in the USA and many other places, when it is possible to find Pasta Carbonara, it’s usually drowning in cream….ugh! It’s just SO not necessary!

This recipe is a holding true to the traditional Italian style carbonara, and being prepared sans the cream. In order to lighten it up even more and make it a healthier option, we are swapping the traditional spaghetti for spaghetti squash. Alright…fine.. so maybe you wont be able to do that twirly, slurpy thing that’s so fun to do with regular spaghetti noodles…but the pay off is HUGE! As in a whopping 190 calories shaved off a one cup serving. Yep, one cup of Spaghetti has 221 calories and one cup of Spaghetti squash has a mere 31 calories. And lets face it, who only eats a one cup serving? So the payoff is even more dramatic!

Wondering how to cook  a spaghetti squash? it’s really quite easy. It’s possible to cook in the microwave or the oven. I slightly prefer the oven option, just because I think the texture of the squash is a little “thicker” when cooked that way. But, that being said, I do also cook it in the microwave- just depends on how much time I have (or more like, how starving I am, and how patient I’m feeling about waiting to dig my fork into a big ole bowl of cheesy bacon goodness).

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How to Cook Spaghetti Squash in the Oven

1. Preheat Oven to 400 F
2. Slice the squash in half lengthwise, from stem to tail. I think this is the toughest part of this recipe. Spaghetti squash can be difficult to cut through. Make sure you have a sharp knife (like a Chefs knife) and a good grip on the squash. Cut slowly, I find “rocking” the knife back and forth helps to make your way through the squash.
3. Scoop out the seeds and stringy stuff ( technical term..hee hee) from the inside of the squash.
4. Place the spaghetti squash flesh side down in a Pyrex glass baking pan.
5. Cover with aluminum foil. Cook for 30-45 min. You’ll know when the squash if fully cooked when you can easily poke a fork into the squash and it goes all the way through the flesh.
6. Flip spaghetti squash over (carefully they will be very hot) . Use a fork to “rake” the squash and create the noodles.

How to Cook Spaghetti Squash in the Microwave

1. Same as steps #1-4 above
2. Microwave for 10-12 min. Depending on the size of your squash, you may need to adjust the time up or down. You’ll know when the squash if fully cooked when you can easily poke a fork into the squash and it goes all the way through the flesh.
3. Let squash cool to touch. (about 10 min). Flip spaghetti squash over. Use a fork to “rake” the squash and create the noodles.

While the squash is cooking and doing it thing, to magically turn into perfect little “noodles”, you can whip up the rest of the ingredients to make the carbonara.

You’ll want to cook the bacon(or pancetta) and prepare the egg/cheese mixture. I know some folks have some concerns about using raw eggs, which are part of the process in preparing traditional Pasta Carbonara. The raw eggs will be mixed with the hot spaghetti squash, and will cook while being tossed with the hot squash. Most people will tell you there is no issue with using raw eggs this way, because they actually cook (and that’s been my experience as well).

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One other option, if you are still concerned, is to use pasteurized eggs. I had a coupon for a free dozen Safest Choice eggs, so I thought this just might be a good recipe to try them out. The eggs are pasteurized in a gentle warm water bath which eliminates the risk of salmonella. Honesty I didn’t know what to expect.  Happy to say they tasted exactly the same as non-pasteurized eggs. I guess I thought they would be a different consistency or something if they had been heated. (they weren’t , they were just the same).

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Once the bacon is cooked, you’ll add that to the egg/cheese mixture. Toss with the hot spaghetti squash , top with some extra Parmesan cheese and be prepared to smile the largest, ear to ear smile you’ve ever had.

To keep things vegetarian, you can substitute olives, peas or  sun-dried tomatoes for the bacon (or any of your favorite veggie bacon alternatives) . I’ve made it with crumbled up veggie sausage before and it’s delish!

spaghetti squash carbonara pinterest

Mangia! Mangia! Mangia! {eat, eat, eat…and eat some more !}

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5.0 from 7 reviews
Spaghetti Squash Carbonara
 
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Serves: 4 servings
Ingredients
  • 1 large spaghetti squash (about 2 lbs.)
  • 6 slices bacon (or ⅓ cup cooked pancetta)
  • 2 large eggs
  • ¾ cup grated Parmesan cheese
  • 4 cloves garlic, minced (optional)
  • salt and pepper to taste
  • 2 tsp chopped fresh parsley
  • extra Parmesan cheese for garnish if desired
Instructions
  1. Slice spaghetti squash in half, lengthwise, from stem to tail. Remove seeds and stringy flesh. Place squash flesh side down in a microwave safe glass baking pan. Cook 10-12 min. until flesh is soft . Let squash cool to touch, turn over and "rake" a fork through the flesh to create the "noodles".
  2. While the squash is cooking, use kitchen shears to cut bacon into small pieces. Cook bacon in a large skillet.. Place on a paper towel lined plate when cooked. Reserve a small amount of bacon drippings in frying pan.
  3. Combine eggs, cheese , salt and pepper in a small bowl.set aside.
  4. Just prior to serving, add garlic to frying pan and cook until fragrant (about 1 min.) Add the spaghetti squash and bacon and heat thoroughly. Turn off heat, and add egg/cheese mixture. Toss to combine. (The egg will cook when combined with the hot squash).
  5. Garnish with parsley and additional Parmesan cheese.
Nutrition Information
Serving size: ¼ of recipe (approx. 1¼ cup spaghetti squash per serving) Calories: 244.3 Fat: 13.9 Saturated fat: 6.4 g Carbohydrates: 15.9 g Sugar: 6.0 g Sodium: 559 mg Fiber: 3.3 g Protein: 16.2 g Cholesterol: 119.1 mg

 

Reader Interactions

Comments

  2. Hi, i am doing keto and tried this tonight. I found it to be very watery and overly sweet. Any recommendations? Thank you!

    Reply

    • Hi Kelley, Thanks for your comments, I do have a few suggestions. Spaghetti squash (just like cauliflower rice) does tend to have a high water content. I’ve had good luck with either 1) putting the cooked spaghetti squash in a colander and allowing to rest a few minutes and drain off some of the water created by cooking and patting it dry with paper towel/tea towel before adding it to the frying pan and adding the bacon and cheese mixture. 2) “Wringing” it out- by placing the cooked spaghetti squash in a clean tea towel/cheesecloth and wringing it gently to release any water prior to adding to the frying pan with bacon and cheese mixture.
      As far as the sweetness, I’m not really sure what would be causing sweetness in this recipe because there aren’t any ingredients that would be sweet? The only thing I can think of is possibly the bacon used might have been a “maple bacon” or “applewood smoked” bacon which might have some sweetness? This recipe works best with either regular bacon ( not smoked or flavored) or pancetta. Hope that helps!

      Reply

  3. I cooked a big batch of spaghetti squash for meal prep throughout the week. How should I cook/incorporate the sauce with squash after cooking and being in the fridge? Would it get too hot in the microwave and scramble the eggs? Thanks!

    Reply

    • Hi Margaret- If you are heating up the spaghetti squash alone you can either heat the squash in the microwave or in a pan on the stovetop until hot and then add the sauce ingredients according the the recipe.
      Or, if you are reheating squash that already has the sauce, I’d opt for either on the stove top ( on medium) or put the squash with sauce in a baking pan and cover with aluminum foil and bake at 350 F until hot approx. 15-20 mins ( you could add some extra cheese on top before baking and sprinkle with toasted panko crumbs before serving) To toast panko crumbs- put panko crumbs in a hot skillet and stir frequently until they become toasty brown- they are delicious on so many thing!

      Reply

  4. This is the only recipe I’ve found that doesn’t call for heavy cream or ricotta or a bunch of other ridiculous ingredients. Well done! There’s a traditional similar recipe that is vegetarian and uses artichoke hearts instead of pancetta -also worth trying.

    Reply

  5. Hi Susan! I made this several times about a year ago (when life was slower for me), and it was awesome. Now, I want to make it again, but i’d like to use an egg replacement like chia or flax seed egg. Have you or any of your followers tried this? Thank you!

    Reply

    • Hi Teresa! I haven’t personally tried this recipe with any kind of egg replacement but I welcome anyone the chime in if they have or have some thoughts on using chia or flax seed egg replacements. I do think you could omit it and add a drizzle of olive oil if you like. Or, I have used cannellini beans ( white kidney beans) and some vegetable broth blended together to add creaminess to dishes like this Cauliflower Mushroom Risotto, that would also be an option. I would love to hear how things worked out if you do decide to try the egg replacement or other options mentioned. Thanks!

      Reply

  6. The recipe is great. This was only the second time I’ve made spaghetti squash and this was a much better way than what I tried a few years ago. I did have the watery problem and will try your suggestion next time or drain the squash a bit. I will be sharing the recipe in my Facebook group, Duck Soup.

    Reply

  7. I was looking for a spaghetti squash version of carbonara and was excited to try this one (I thought I was going to have to wing it). Anyhow, I was NOT disappointed! It was absolutely delicious. I don’t miss pasta one bit.

    Reply

  8. Got a chance to try this last week and it was soo good! I followed the recipe, just sauteed some purple onion prior to the garlic 🙂 I will absolutely be making this again! I also used the left over squash noodles the next morning with some sauteed onions and spinach, the extra bacon, and a poached egg. Delish! Thanks for the recipe!

    Reply

    • Melissa..so glad you enjoyed it! love your next morning idea! going to have to try that!. I just had this dish this last weekend – I added a few drops of truffle oil and some green peas just to shake things up a bit (yum!)

      Reply

  9. I always feel so guilty and weighed down eating regular carbonera. I tried this recipe for dinner tonight and this spaghetti squash version is so tasty with little to no guilt involved! I did make a few substitutions though.. I love carmalized onions and mushrooms in mine so I diced and browned some up in the bacon fat. Mmmmm mmm good. Thanks!

    Reply

  10. Just made this with turkey bacon and no added salt, and it was delicious! The only thing I will do different next time (and there WILL be a next time! ;-)) is drain the squash before adding it – mine was much too watery so the egg and cheese mixture didn’t entirely set properly. With that tweak, I don’t imagine it could be better, and gave me a warm flashback to my grandma’s spaghetti carbonara growing up which I haven’t had in eons since giving up red meat.

    Thank you!!

    Reply

    • Thanks Heather! I’m glad you enjoyed it! One thing to try re: the squash is to cook for just a little less time. In my experience the squash continues to cook for a bit once removed from the oven or microwave so if it’s just a tad under-cooked it works out perfect! In the event that it is watery…putting it into a colander and letting the water drain off for a few minutes works great. Much appreciate you taking the time to let me know how things worked for you!

      Reply

  11. I have the easiest method of cooking spaghetti squash and it turns out perfect EVERY time.
    Place the whole, uncut spaghetti squash on a baking sheet, piece of foil or directly on the oven rack and cook for 1 to 1 1/2 hours (until easily pierced with knife) at 375 degrees.
    Remove from oven and cool slightly. Easily cut it in half and remove the seeds and pulp and rake with fork as usual to create the spaghetti like strands.
    Can’t wait to try this recipe.

    Reply

    • Thanks for sharing your fool proof cooking method Carol! Will have to try that! Especially for the larger spaghetti squash that don’t fit so easy in a baking pan.

      Reply

  14. Hi Susan. Thank you for this simple recipe and it uses staple ingredients that are already in my fridge/pantry! I tried it tonight with baked turkey bacon and it was so good!

    Reply

  15. Thanks for the recipe! I made this for dinner tonight and I loved it. The carbonara flavors go together with the spaghetti squash very nicely.

    Reply

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