Shop
My
Custom
FREE 5-Ingredient Recipe EBook
GET IT NOWMy Creamy Spaghetti Squash Carbonara Makes Veggies Feel Like Comfort Food
Spaghetti squash has long been one of my fave pasta swaps, complete with fork-twirling noodles. But the reason I love this spaghetti squash carbonara so much is everything that goes with it: smoky bacon, garlic, Parmesan, and a silky, creamy sauce. I’ve tweaked the recipe over the years, but here’s why the version I make today is my best yet:
- All the comforting carbonara flavors – Crispy bacon, sweet peas, and a rich Parmesan sauce give this dish all the parts I love about regular pasta carbonara, just with roasted spaghetti squash instead of the pasta. And I think the lightly sweet veggie noodles actually pair perfectly with the richness of the cream sauce.
- Creamy sauce that doesn’t get too watery – Squash can release a surprising amount of water. This year, I updated this spaghetti squash carbonara recipe to let that moisture steam off in the skillet, then toss the strands with the egg and Parmesan mixture off the heat so the sauce stays smooth. So much better.
- Low carb, gluten-free, and so fun to eat – This dish has a balance of protein, fiber, and much lower carbs than pasta. And you still get the satisfying noodle situation that you can toss and twirl.
If you’re a fan of veggies turned into comfort food like I am, and especially if you enjoy healthier spins on pasta dishes, this spaghetti squash carbonara checks so many boxes. Make it with me!
“I don’t love spaghetti squash but I made this tonight and it was delicious. My family who tried it loved it too and will make it even though they are not eating low carb.”
-Rachel
Ingredients & Substitutions
Here I explain the best ingredients for my spaghetti squash carbonara recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Spaghetti Squash – Pick one that feels firm and heavy for its size. For more on choosing (and cooking) it, see my baked spaghetti squash guide.
- Bacon – I highly recommend the flavor from cooking the bacon here for the best smoky flavor! Besides, freshly cooked slices leave drippings to cook the veggies. Real bacon bits can work in a pinch, but the pan will need a little oil.
- Eggs – In carbonara, eggs combine with cheese, cream, and the warm noodles to create the creamy sauce. (You don’t cook them into scrambled eggs!) I used to make this spaghetti squash carbonara with just a whole egg, but after additional testing, I found that adding an extra yolk makes the sauce richer and silkier.
- Heavy Cream & Parmesan Cheese – These combine with the eggs to form the sauce. While classic Italian carbonara gets its creaminess from eggs and cheese alone, I add a little cream for an extra silky texture. Don’t use milk, it’s too thin. I used Parmesan because I always have it around, but you can also use Pecorino Romano (which is what all the versions I had in Italy used). I recommend finely grated cheese, so it mixes in smoothly.
- Green Peas – For little pops of sweetness. Fresh or frozen peas both work great here. Canned peas are not ideal because they’re already soft and too mushy for this dish.
- Garlic – I love fresh minced garlic here to flavor the sauce, but 1/2 teaspoon of garlic powder works.
- Olive Oil, Sea Salt, & Black Pepper – For roasting the squash, plus more pepper to give the sauce its familiar bite. I wait until the end to add more salt because the bacon and Parmesan are already salty.
- Fresh Parsley – Optional garnish if you like. I always add it for some freshness.
How To Make Spaghetti Squash Carbonara
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Prepare the squash. Slice it lengthwise and scoop out the seeds. Brush the cut sides with olive oil and sprinkle with salt. (I use this baking sheet.)
- Roast it cut-side down. Bake until a knife goes in with a little resistance. It should be tender enough to shred, without turning mushy.
- Cook the bacon. I add it to the pan cold, then fry over medium-low heat, turning occasionally, until crispy. I used this skillet in white — you’ll need a large, deep one like that because of how you’ll use it later. Transfer the bacon to a paper towel lined plate to drain, but leave a little of the bacon grease behind for the next step.
- Cook the peas and garlic. Add the garlic first to soften, then add the peas and cook until bright green. Move them to a bowl, along with the chopped bacon.
- Whisk the sauce. In a small bowl, combine the cream, whole egg, extra yolk, Parmesan, and pepper until evenly mixed.
- Dry the squash strands. Scrape the baked squash with a fork and warm the strands in the skillet, letting excess moisture steam away. There’s a lot, so this is why I said to use a deep pan earlier!
- Coat the squash. Take the skillet off the heat, let the strands cool briefly, then pour in the egg mixture while tossing with tongs. The strands should still be warm, because the heat slightly cooks the sauce, making it thick and glossy.
- Bring it all together. Fold in the bacon, peas, and garlic, and add salt to your taste. I like a little extra Parmesan and parsley over the top. You can serve this spaghetti squash carbonara from the pan or spoon it back into the squash shells.
Maya’s Recipe Tips
- This spaghetti squash carbonara recipe is based on a 4-pound squash. I recommend scaling the sauce up or down if yours is much bigger or smaller.
- To make cutting the squash easier, you can poke with a knife and microwave for 3-5 minutes first. It won’t be totally soft but the knife should go in more easily. I also find it helpful to score along the line where I plan to cut before slicing.
- Grab the largest, heaviest pan you’ve got. A deep, wide pan makes it easier to toss the squash while moisture evaporates, and the heavier weight helps extra liquid cook away, so your dish doesn’t turn out watery. This braiser is my favorite for this, shown in the pictures above in white.
- The temperature of your squash and pan are important when you add the egg. If it’s too hot, the egg can scramble, but if it’s not hot enough, the sauce won’t get thick and glossy. The key is to remove the pan from heat, wait a minute, then pour the egg mixture in while tossing the squash constantly. The sauce thickens as it cools, so this is best fresh and hot.
- If the sauce is too thin, you can place over low heat for 30-60 seconds, and toss the whole time. Don’t let the sauce simmer or sit against the pan, or the egg can scramble.
- If you like a cheesy finish, you can stuff the spaghetti squash carbonara back in the squash shells, top with mozzarella, and broil for 1-2 minutes. Be careful not to bake too long, so you don’t ruin the sauce texture.
- Keep in mind that carbonara sauce uses raw egg, but it does partially cook from the residual heat. This method doesn’t have a specific temperature, though, so I recommend using pasteurized eggs.
- Want more protein? Add chicken! This a great way to use up leftover shredded chicken or baked chicken breast. I find that 1.5 cups is the perfect amount.
- Want a quicker shortcut? You can microwave spaghetti squash instead of roasting it. I’d still recommend doing the pan frying step to remove extra water from the noodles, but even then I find the sauce turns out a little thinner.
Spaghetti Squash Carbonara
My spaghetti squash carbonara turns veggies into comfort food, with crispy bacon, sweet peas, and a creamy sauce like your favorite pasta.
Instructions
Tap on the times in the instructions to start a kitchen timer.
-
Preheat the oven to 375 degrees F (191 degrees C). Slice the spaghetti squash in half length-wise. Remove the seeds.
-
Place the squash in a lined baking sheet. Brush with olive oil and sprinkle with salt. Turn cut-side down. Bake for 35-40 minutes, until a knife can go in with a little resistance.
-
Meanwhile, place the bacon in an extra large skillet with tall sides over medium-low heat. Cook for 8-10 minutes, turning occasionally, until crispy. Transfer to a paper towel lined plate to drain. Drain excess bacon grease from the pan, leaving 1-2 tablespoons behind.
-
Add the minced garlic to the pan. Cook for about 1 minute, until fragrant.
-
Add the green peas. Saute for 2-3 minutes, until bright green. Scrape the peas and garlic into a small bowl.
-
Chop the bacon and add it to the bowl with the peas and garlic.
-
In a separate small bowl, whisk together the heavy cream, whole egg, egg yolk, Parmesan cheese, and black pepper.
-
When the spaghetti squash is done baking, use a fork to pull out the "noodles" and transfer to the skillet. Cook for 2-3 minutes over medium-high heat, until any excess moisture steams off.
-
Remove the squash noodles from heat and let cool for 1 minute. While they are still warm, pour the egg parmesan mixture over them and toss with tongs. Add the bacon and peas, and toss again. Season with sea salt to taste if needed.
-
Serve the spaghetti squash carbonara right away, either from the pan or stuffed back into the squash halves. Garnish with extra parmesan and fresh parsley if you like.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: See my recipe tips above to help you get the best texture in your sauce, make slicing the squash easier, and more.
- Storage: Refrigerate leftovers in an airtight container and enjoy promptly for the best sauce texture. Some of you have asked if you can freeze this dish, but I don’t recommend it because the sauce texture doesn’t stay smooth after thawing.
- Meal prep: Roast and scrape the squash in advance, then reheat the strands in a skillet before adding the sauce.
- Reheat: Warm gently in a skillet over low heat, tossing just until heated through. Be careful not to overheat.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
Add Your Notes Your Notes
Try More Of My Recipes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Spaghetti Squash Carbonara
86 Comments
Nesja Krigbaum
1I made this the other night and it was delicious and creamy! So easy to make and my significant other didn’t turn up his nose. He ate the whole thing! ❤️
Janet Harvey
1Hello Maya, again, I can’t thank you enough for all your work put into developing the tastiest but simple recipes I have come across with keto and I am writing today because, I am so glad I purchased the meal plan app, it is just fantastic and so flexible and making full use of your recipes, but being able to change around the meal plan is unreal, it is the first time I have seen anyone come up with such a wonderful, wonderful meal plan, before, meal plans were fixed and the work you have put into developing the app has I can tell you sure being worthwhile. Your amazing, I just can’t believe the huge range of tasty, simple recipes you have put together, so much choice, but its the combination of ingredients that is just superb. Congratulations Maya, the app is just brilliant, you are so talented. The only thing I have found is, it would be good to be not just able to print the whole meal plan, but instead of having to go back to the main website, be able to print individual recipes from the app page. I just love your meal plan app, it is just brilliant and fantastic and so flexible, its the flexibility that you can custom it to your own meals that I find an amazing bonus, along with all the great features of the app. cheers, Janet P.S. Can’t wait to cook spaghetti squash carbonara tonight!! Looks so yummy!
Rachel Di Fonzo
1I don’t love spaghetti squash but I made this tonight and it was delicious. My family who tried it loved it too and will make it even though they are not eating low carb.
Bonnie Middleton
0This turned out better than I expected it to. I used squash that I had in the freezer. This works great for a gluten-free alternative to regular pasta.
Wholesome Yum D
0So glad to hear that, Bonnie! Love that you made it work with frozen squash, and you’re right, such a great gluten-free swap.
Carolyn Killian
0Delicious and so easy to make (hardest part is cutting the squash in half)!
Christine w
0Try nuking squash for 3-5 minutes, then cut. Much easier!
J L
0It tasted good but the sauce was way too watery. I used half the squash but wanted alot of sauce. However It was not thick enough and I drained the squash. Any suggestions?
Maya | Wholesome Yum
0Just an update, I’ve updated the recipe to fix the watery issue. Hope you try it again soon!
Wholesome Yum D
0Hi, If you need to thicken the sauce I suggest using a cornstarch alternative.
Helen CW
0This was easy and good. I made it tonight but didn’t use peas or bacon bits (mine had expired) – I cooked my own bacon but probably didn’t cook enough for that nice smoky bacon-y taste. For leftovers, I’ll cook more bacon and add it to the dish. Thanks for an easy recipe. (Last time I tried a keto carbonara, it didn’t come out well – not your recipe. Your instructions made this easy!!
Sabrena
0This was easy and delicious!! I added onion and ham. I will definitely make it again!
Irena
0This meal blew me away. Soooo good. I had leftovers for days and no problem reheating it. Thank you so much!
Marsha Balsamo
0Love this recipe❣️ I changed it a little, no peas for me. I added mushrooms and caramelized onion.
Judy Wickmann
0Can you make this dish ahead, then heat in the oven when time to serve?
Wholesome Yum D
0Hi Judy, The dish is best if you eat it right after cooking. But, A quick saute in butter or microwaving with a pat of butter in short, 15-second increments are also 2 ways to reheat.
Zoey Knight
0Is it safe to eat with an uncooked egg yolk? (Just worried about salmonella poisoning.)
Wholesome Yum D
0Hi Zoey, The heat from the squash will cook the sauce.
Amber
0Will this work with freshly shredded parmesan cheese? I don’t usually buy the canned grated parm.
Wholesome Yum D
0Hi Amber, Yes, fresh parmesan will work.
Pam
0I wish you would give some of your ingredients by weight. Some of your recipes call for medium spaghetti squash and some call for large spaghetti squash. What’s the difference?
Wholesome Yum D
0Hi Pam, A medium spaghetti squash would weigh 4-5lbs and a large spaghetti squash would weigh 6-8lbs.
Linda
0How do you get 6 servings from one squash? Dividing each half into 3 would never work! Too good!
Heather Hawk
0I have not made this recipe yet. I do not like peas. What other vegetable can I use instead of peas? Can I use green onions or peppers?
Wholesome Yum M
0Hi Heather, Yes, either of those options will work well.
Deborah
0I find spaghetti squash much easier to deal with if I microwave it a bit first.
Just stab it a couple of times with a meat fork or skewer to let steam out, and microwave it 5 minutes, turning over half way through.
This makes it MUCH easier to cut in half. Also easier to cut lengthwise if you slice off the heavy stem at the end. It’s very tough to slice through.
Then I remove the seeds and bake.
Looking forward to making this yummy sounding recipe tonight.
Teresa E Briones
0I baked the spaghetti squash the night before to save some time. Do you have any suggestions on how to reheat the squash prior to adding it to the sauce?
Wholesome Yum M
0Hi Teresa, A quick saute in butter will work nicely. You can also try microwaving with a pat of butter in short, 15-second increments.
Keith Wetherhold
0Tried this tonight, with a little accidental variation(s); I had actually cooked a pack of real bacon and chopped it up. unfortunately, I got sidetracked by the dogs due to a severe thunderstorm rolling through, and burned it along with the minced garlic in the olive oil! I also used grated parm in the container, like you put on pasta, not shredded parm; THEN I watched the video and saw you used imitation bacon bits, which, thankfully we had, so the evening was saved, because ‘everything is better with bacon!!’ One intentional change we made was instead of peas, I diced up onion and green pepper from our son’s garden (picked this morning) – that really made it for us. Oh, and I also added a portion of hot sausage (before I watched the video; I needed some sort of meat in it after I had my heart set on the bacon!). It turned out a LOT better than I anticipated after the comedy of errors. I would definitely make this again.
Ann Stillabower
0It definitely needs some meat, I’ll add chicken next time. I love the low carb and it’s tasty! Needs more sauce IMO.
Myra Crandall
0This is VERY yum!!
Swaps I made:
– Cooked my own bacon
– 2 egg yolk instead of 1 whole egg.
Seriously packed full of so much flavor, highly recommend a try!
Sue Brown
0I made this today and it came out amazing! Thank you!
Brittany
0I love carbonara and squash, so I totally loved this meal. I had one problem, mine was super watery. Not sure if it’s because I didn’t drain the bacon grease or what. Got any advice?
Wholesome Yum M
0Hi Brittany, Yes, you should drain off at least most of the bacon grease. That’s how you will get the best texture for this recipe.
Pat Malbrough
0In the movie, Almond milk was added, but not mentioned in the printed recipe. What is the advantage of adding Almond milk?
Wholesome Yum M
0Hi Pat, The almond milk thins the carbonara sauce. It was later removed from the recipe because it wasn’t really a necessary step. I suggest making it without the almond milk and see how you like it.
Christina
0I added mushrooms to mine because I love them. I also did not have the correct cheese so I used 1/2 cup ricotta instead. This was my first try at spaghetti squash and I loved it!
Karen Talbott
0This is an easy recipe to make. I skipped the peas since we did not have any. I will be making this recipe again.
Dani Anderson
0Made this for din din tonight. It was very yummy hit that starchy comfort food craving without all the carbs. I did a couple tweaks, I didn’t have Parmesan so I used what I had and put a cup of sharp white cheddar in the sauce. I also used bacon bits because I’m a vegetarian. And my squash was HUGE so I used about half of it. After mixing everything together I stuffed it back in one of the half shells of the squash topped it with more chees and Italian nut crumbs ( in place of bread crumbs) threw it back in the oven for a few and got a good crust on it. Will make this again
Melissa
0That sounds scrumptious!
Barbi R.
0I just have a question … I notice that the recipe serves 6 .. so each 1/2 of the squash serves 3 so about a 1/2 cup perserving? What if its a small spaghetti squash? Also can this recipe be done with spiralized butternut squash or zucchini squash?
Wholesome Yum M
0Hi Barbi, Serving size is approximately 1 1/2 cups. If you use a small spaghetti squash, you could probably cut the servings down to 4.
Angel Galindo
0Can this be frozen for later?
Wholesome Yum
0Hi Angel, I don’t recommend freezing this recipe.
Suzanne
0I’ve always had trouble cutting open a raw spaghetti squash, so usually I just poke some holes with a fork then microwave it for about 10 minutes. Let cool (it’s very hot to handle!), then easily cut open and see how soft it is. Sometimes it’s already done at that point (depends on the size) and sometimes I put the halves back in for awhile longer. Then prep as usual. Super easy! Haven’t tried this receipt yet but I’m looking forward to it!
Charlotte
0Every time I cook spaghetti squash the sauce gets super watery from the squash releasing more of it’s moisture as I mix. Should I train the squash and re-heat before mixing with sauces?
Wholesome Yum
0You could definitely do that, Charlotte!
Mike
0This was delicious, I cut up 4 pieces of real bacon and cooked it up, instead of using pre made bacon bits, to avoid all the preservatives.
Kayla Rule
0This dish is absolutely delicious!! We went keto a few months ago and I was getting burnt out on the veggies we were eating. We dont usually eat spaghetti squash so I was hesitant on this recipe. We took a chance on this recipe and ohhh man I’m glad we did. Even my 8 year old was eating it up!!!
Ramonita V Latchison
0Do I use egg white or regular egg?
Maya | Wholesome Yum
0Hi Ramonita, It’s the whole egg.
JoAnn Hughes
0I’m planning on making this for our small group soon and was wondering if after cooking I could put it in my crock pot on warm, without messing up the egg. Thanks! Looks wonderful!
Maya | Wholesome Yum
0Hi JoAnn, I haven’t tried that. I think it will depend on how hot your Crock Pot gets, which can vary by model. I’d recommend the “Warm” setting (as opposed to Low or High). Hope that works for you!
Pamela
0Can it be frozen?
Maya | Wholesome Yum
0Hi Pamela, No, sorry, carbonara sauce does not freeze well.
Carol Jones
0YummY!! This was so good. I did add a little more heavy cream and substituted regular milk for almond milk. I reserved 1/4 of the spaghetti squash because there was just three of us and it may have been a little short on the sauce if I used the whole squash but I guess it just depends on the size of the squash. I will definitely make it again!
Nicole Connell
0This was delicious! So easy, and incredibly yummy. My 15 year old son even loved it.
Maya | Wholesome Yum
0I am so happy to hear that, Nicole! Thank you!
Danielle
0Hi Maya, my boyfriend and I are currently living long distance and have been cooking your Keto recipes together at least 1-2 times a week for months over FaceTime. We made this tonight and we were blown away! We did substitute the almond milk for heavy cream and it was awesome. Your recipes are a game changer, but this one legitimately floored us! THANK YOU!!!
Maya | Wholesome Yum
0Thank you so much, Danielle! That really means a lot to help you both! I’m so glad you enjoyed this and the other recipes.
Jennifer Cates
0Thank you so much – I LOVE reading your comments
Maya | Wholesome Yum
0Thanks for stopping by, Jennifer!
Leigh Ann Ciesielski
0Well..this sounds awesome! I would like to know however, how much a serving size is..so I can count my carbs and know how much I can eat! (:
Maya | Wholesome Yum
0Hi Leigh Ann! There are 6 servings so 1 serving would be 1/6 of the squash, including all fillings. I hope you enjoy it. Thanks for stopping by!
Kristen
0Is the egg cooked or do I mix it with the squash raw? Will it cook during mixing because the squash is still hot, straight out of the oven?
Maya | Wholesome Yum
0Hi Kristen, The egg is raw. Yes, the heat of the squash “cooks” the sauce.
Donna
0This is absolutely wonderful. I recently took the plunge in eating healthier – fewer carbs and more fruits and veg. Ever since I’ve been searching for options that I can select from as I’ve been eating a lot of squash of late.
I usually do a steam veg variety with diced squash and sometimes grilled. However, I am getting a bit tired of that so I will definitely be trying this recipe. Thanks a great bunch.
Maya | Wholesome Yum
0Thank you, Donna! Hope you like it!
Donna
0Yes, I’ll definitely try to remember to check back and provide an update after trying it.
Thanks.
TLA
0How do you cook the eggs?
Maya | Wholesome Yum
0Hello! The heat from the baked spaghetti squash cooks the egg as you mix it in.
Anna
0Um, WOW. Thank you, thank you, thank you for satisfying my pasta craving! This was delicious and so simple. The only thing I did differently was leave out the peas and I used 8 pieces of bacon crumbled up. I kind of wish I would’ve used more bacon though! (Love bacon.)
Anyway, I highly recommend this recipe. It totally satisfied the pasta and creamy cravings!
Maya | Wholesome Yum
0Thank you, Anna!
Lori
0Looks yummy! What’s the reason for the almond milk? Can you make this without?
Maya | Wholesome Yum
0Thank you, Lori! Sometimes I use a mix of almond milk and heavy cream to lighten up cream sauces. You can use all heavy cream instead if you want to.
Kristy Kittelson
0I’m answering myself. Just noticed the GARLIC!! Oh gee. Ha!
Kristy Kittelson
0How do you use the cloves in this recipe? I’m not seeing it.
Maya | Wholesome Yum
0Looks like you found the answer already, but just to clarify it’s 4 cloves of garlic. 🙂
Scott Groth
0This recipe looks delicious! AND it’s low-carb and gluten free… must try!
Katrin
0I have never tried spaghetti squash, and it has been on my list for such a long time. Will definitely try now – such yummy looking photos!