Keto Spaghetti Squash Carbonara: Creamy Comfort Without the Carbs
If you’re looking for a delicious and creamy pasta-like dish without the carbs—or the pork—this Keto Spaghetti Squash Carbonara is the answer. Spaghetti squash serves as the perfect substitute for traditional pasta, soaking up the rich, velvety sauce made from eggs, Parmesan, and garlic.
This recipe is not only low-carb but also versatile. You can customize it with your favorite protein, like chicken or shrimp, or enjoy it as a satisfying vegetarian main course.
Why You’ll Love This Recipe:
- Pork-Free & Keto-Friendly: Perfect for those avoiding pork while sticking to a low-carb lifestyle.
- Simple Ingredients: Made with pantry staples you likely already have.
- Quick & Easy: Ready in under an hour, perfect for weeknights.
This dish pairs beautifully with a fresh green salad or steamed vegetables, making it a well-rounded and wholesome meal. Give this recipe a try, and discover a new favorite way to enjoy Carbonara—no bacon required!
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Ingredients
- 1 medium spaghetti squash
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 2 large eggs
- 1/2 cup grated Parmesan cheese
- 1/4 cup heavy cream (optional, for extra creaminess)
- 1/4 tsp ground black pepper
- 1/4 tsp nutmeg (optional)
- Fresh parsley or basil, chopped (for garnish)
Instructions
-
Prepare the Spaghetti Squash:
- Preheat oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and remove the seeds.
- Brush the cut sides with olive oil and season with salt and pepper. Place the squash cut-side down on a baking sheet and roast for 35–40 minutes, or until tender.
- Use a fork to scrape the flesh into spaghetti-like strands.
-
Make the Sauce:
- In a small bowl, whisk together eggs, Parmesan cheese, heavy cream (if using), black pepper, and nutmeg. Set aside.
-
Combine Ingredients:
- Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
- Add the cooked spaghetti squash strands to the skillet and toss to coat.
- Remove the skillet from the heat and immediately pour in the egg mixture, tossing quickly to create a creamy sauce (the residual heat will cook the eggs).
-
Serve:
- Divide the Carbonara among plates, garnish with fresh parsley or basil, and serve warm.
Nutritional Information (Per Serving)
- Calories: 200
- Protein: 9g
- Fat: 14g
- Carbs: 8g
- Fiber: 2g
Equipment
- Baking sheet
- Large skillet
- Whisk
- Fork
Notes
- Protein Option: Add cooked chicken, shrimp, or turkey for added protein.
- Nut-Free Option: Skip the nutmeg if desired.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
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A keto diet plan (short for ketogenic diet) is primarily designed for individuals who want to achieve specific health and fitness goals by shifting their body’s energy source from carbohydrates to fats. Here’s a breakdown of who it may be suitable for:
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The ketogenic (keto) diet works by significantly reducing carbohydrate intake and replacing it with fats, which puts the body into a metabolic state called ketosis. Here’s a detailed explanation of how the keto diet works:
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