Low-Carb Spaghetti Squash Carbonara Recipe

Carbonara is a classic Italian pasta dish traditionally made with eggs, cheese, pancetta, and pepper, creating a rich and creamy sauce that clings to strands of spaghetti. While undeniably delicious, traditional carbonara can be heavy in calories and carbs. Enter the Spaghetti Squash Carbonara Recipe – a wholesome, low-carb twist on the beloved Italian dish that retains all the comforting flavors while being gluten-free and significantly lighter.

Spaghetti squash is a versatile vegetable that, when roasted, transforms into golden, tender strands resembling spaghetti. This quality makes it a popular low-carb substitute for pasta in many recipes. In this version of carbonara, roasted spaghetti squash replaces traditional pasta, absorbing the savory, creamy carbonara sauce for a dish that’s both satisfying and nourishing.

Whether you’re following a keto lifestyle, managing gluten intolerance, or simply seeking healthier alternatives, this Spaghetti Squash Carbonara Recipe offers a fantastic way to enjoy a timeless favorite with fewer carbs and calories.

Nutrition (Per Serving)

• Calories: 320 kcal

• Protein: 17 g

• Carbohydrates: 18 g

• Dietary Fiber: 4 g

• Total Fat: 20 g

• Saturated Fat: 7 g

• Cholesterol: 145 mg

• Sodium: 520 mg

• Sugars: 6 g

• Net Carbs: 14 g

Note: Nutritional values are approximate and can vary based on specific ingredients used.

Prep Time, Cook Time, and Other Details

• Prep Time: 15 minutes

• Active Cook Time: 30 minutes

• Resting Time: 5 minutes

• Total Time: 50 minutes

• Servings: 4

• Cuisine: Italian-American

• Course: Main Course / Dinner

• Calories: 320 kcal (per serving)

Equipment Needed

• Sharp knife

• Spoon (for deseeding the squash)

• Baking sheet

• Fork (to shred the squash)

• Large skillet

• Mixing bowl

• Whisk

• Tongs or spatula

Ingredients

For the Roasted Spaghetti Squash:

• 1 large spaghetti squash (about 3–4 pounds)

• 1 tablespoon olive oil

• Salt and black pepper, to taste

For the Carbonara Sauce:

• 4 ounces pancetta or bacon, diced

• 2 large eggs

• 1 large egg yolk

• 1 cup freshly grated Parmesan cheese (or Pecorino Romano)

• 1 teaspoon freshly ground black pepper (plus more to taste)

• 2 tablespoons chopped parsley (optional, for garnish)

Instructions

Step 1: Roast the Spaghetti Squash

1. Preheat the oven to 400°F (200°C).

2. Carefully cut the spaghetti squash in half lengthwise. Scoop out and discard the seeds.

3. Drizzle the cut sides with olive oil and season with salt and pepper.

4. Place the squash halves cut-side down on a baking sheet lined with parchment paper or foil.

5. Roast for 30–40 minutes, or until the flesh is tender and can be easily shredded with a fork.

6. Remove from the oven and allow to cool slightly. Then, use a fork to scrape out the spaghetti-like strands into a bowl. Set aside.

Step 2: Cook the Pancetta (or Bacon)

1. In a large skillet over medium heat, cook the diced pancetta or bacon until crispy, about 5–7 minutes.

2. Remove the skillet from the heat. Leave the rendered fat in the pan (around 1–2 tablespoons) for flavor.

Step 3: Prepare the Carbonara Sauce

1. In a medium mixing bowl, whisk together the eggs, egg yolk, grated Parmesan, and black pepper until smooth and creamy. Set aside.

2. If the pan with the pancetta has cooled too much, warm it slightly over low heat, but do not overheat (to avoid scrambling the eggs in the next step).

Step 4: Combine Everything

1. Add the warm (but not piping hot) roasted spaghetti squash strands to the skillet with pancetta.

2. Toss gently to combine and warm the squash.

3. Remove the skillet from the heat completely. Slowly pour the egg and cheese mixture over the squash, stirring quickly and continuously to create a creamy sauce. The residual heat will cook the eggs gently and create the classic carbonara texture.

4. Adjust seasoning with additional salt and pepper if needed.

Step 5: Serve

1. Divide into serving bowls.

2. Garnish with extra grated cheese, black pepper, and fresh parsley, if using.

3. Serve immediately while warm.

Tips for Success

• Don’t overheat the pan when adding the egg mixture. The key to a silky carbonara sauce is slow, gentle cooking using residual heat.

• Use good-quality cheese. Freshly grated Parmesan or Pecorino will make a noticeable difference in flavor and creaminess.

• Add vegetables like peas, spinach, or mushrooms for extra nutrition and flavor.

• To make it dairy-free, use nutritional yeast and a dairy-free substitute for Parmesan (though the flavor will differ).

Variations

• Keto-Friendly: This recipe is already low in carbs, but you can use additional pancetta or add egg yolks for extra fat and protein.

• Vegetarian Option: Swap pancetta for sautéed mushrooms or plant-based bacon bits.

• Spicy Version: Add red pepper flakes when cooking the pancetta for a subtle kick.

Storage & Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.

• Reheat: Gently reheat in a skillet over medium-low heat. You may add a splash of broth or water to loosen the sauce.

Final Thoughts

This Spaghetti Squash Carbonara Recipe is an ideal meal for anyone seeking a healthier, lower-carb version of a beloved classic. It’s satisfying, creamy, and full of umami flavor from the cheese and pancetta, yet it’s made with simple whole ingredients that align with many dietary goals. Perfect for weeknight dinners or cozy weekend meals, this dish proves that comfort food and healthy eating don’t have to be mutually exclusive.

Give this recipe a try, and discover how spaghetti squash can transform your favorite pasta dishes into guilt-free pleasures.