Go Back
–+ servings
Creamy garlic spaghetti squash with ground beef and peas in a large bowl with a wooden spoon in it.
Print

Creamy Garlic Spaghetti Squash

This creamy spaghetti squash recipe is the perfect combination of healthy and decadent. This mouthwatering dish takes the natural sweetness and al dente texture of spaghetti squash and combines it with a cream sauce, creating a comforting and satisfying meal that will leave you craving more. Spaghetti squash serves as a great alternative to pasta as it is low calorie and nutrient packed. The spaghetti squash is light, yet filling due to its rich and decadent flavor.
Course Main Course
Cuisine American
Keyword high protein, low carb recipe, spaghetti squash recipe
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 4 servings
Calories 317kcal
Author Alex Evink, MS, RD

Ingredients

  • 1 large spaghetti squash
  • 1/2 lb. ground beef, or Italian sausage
  • 2 tablespoons butter
  • 2 tablespoons flour
  • 3/4 cup peas
  • 1/4 cup grated parmesan cheese
  • 1 onion, diced
  • 6 garlic cloves, minced
  • 2 cups skim milk, or preferred milk
  • 2 tablespoons lemon juice
  • Salt and pepper to taste

Instructions

  • Preheat oven to 400° F. Cut spaghetti squash in half crosswise, not length-wise. Scoop out the seeds and pulp with a spoon. Season outer squash with olive oil, salt and pepper.
  • Smash the garlic with a knife. Face the spaghetti squash down on a baking sheet with the garlic underneath each half. Set a timer for 30 minutes for a smaller spaghetti squash and 40 minutes for a large spaghetti squash. 
  • Once cooked, lay spaghetti squash on its side and allow to cool.
  • Add onion and ground beef to a hot pan and saute until cooked through, breaking apart the meat, about 7-8 minutes. Remove from pan and set aside.
  • Using the same pan, add the butter. Once it is melted, add the flour and whisk for 2-3 minutes. Slowly stir in the milk, whisking constantly, and allowing the flour to incorporate and thicken into a sauce. This will take 4-5 minutes.
  • Add the parmesan, lemon juice, garlic and peas. Allow to cook for another 3-4 minutes. You may need to adjust stove temperature to low if sauce is getting too thick. Add ground beef and onions back into pan, and season with salt and pepper to taste.
  • Using a fork, gently scrape the squash starting near the edges and moving inwards to create those spiral strands.
  • Once all the spaghetti squash is in the pan, combine all the ingredients together.
  • Plate and enjoy!

Notes

  • This recipe can be made gluten free by substituting flour with sweet rice flour.
  • Vegan Modifications: use any oil in replace of butter, coconut or oat milk in replace of milk, nutritional yeast for parmesan cheese, and vegan protein source of your choice instead of meat.
*Nutrition facts are an estimate only, variations may occur depending on food preparation.
Nutrition Facts
Servings: 4
Amount per serving  
Calories 317
% Daily Value*
Total Fat 13g 17%
Saturated Fat 7.1g 36%
Cholesterol 78mg 26%
Sodium 874mg 38%
Total Carbohydrate 21.7g 8%
Dietary Fiber 1.6g 6%
Total Sugars 8.2g  
Protein 28.1g  
Vitamin D 5mcg 23%
Calcium 312mg 24%
Iron 11mg 64%
Potassium 618mg 13%

Nutrition

Calories: 317kcal