This low carb Alfredo, made with spaghetti squash and served with pancetta, peas and shaved parmesan is sure to curb your pasta cravings. It is rich, delicious comfort food.
Low Carb Alfredo
Over the 15 years I worked in the restaurant industry, nearly all of the restaurants I worked in were Italian restaurants or at least had an Italian flair. Italian dishes are known for their heartiness and are often very carb heavy. Working in these restaurants was my own personal form of torture, but this recipe? It's redeemed me from all that yearning from pasta.
Using roasted spaghetti squash as the "pasta" in this keto alfredo dish makes the dish lighter, but just as satisfying, without a ton of carbs. Pancetta adds a nice salty savory layer, and the peas brighten up the dish with a pop of sweetness.
The roasted spaghetti squash in this recipe is an amazing low carb and gluten free substitution for pasta noodles. Enjoy an old classic in a waistline friendly version. The low carb alfredo sauce in this recipe is rich, creamy and garlicky. Everything a good low carb alfredo sauce recipe should be. Restaurant alfredo sauces typically use flour to help thicken the sauces. A true alfredo sauce should already be low carb - butter, cream, cheese and seasonings. Keto alfredo sauce is one of my favorite sauces to eat on just about anything - chicken, fish, casseroles. You name it, I love it!
Frequently Asked Questions
Spaghetti squash, zucchini noodles, shirataki noodles, cabbage shreds, hearts of palm noodles
Simply saute some garlic in butter, then add heavy cream, finely grated parmesan, and cracked black pepper and let it simmer until it thickens
½ cup of peas contains 11 total grams of carbs, 4 grams of fiber, and just 7 net grams of carbs. Spread out over 8 servings, this adds less than 1 gram of carbs per serving.
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Spaghetti Squash Alfredo with Pancetta and Peas - Low Carb, Gluten Free
- Total Time: 50 minutes
- Yield: Makes 4 Servings 1x
Description
This low carb Alfredo, made with spaghetti squash and served with pancetta, peas and shaved parmesan is sure to curb your pasta cravings. It is rich, delicious comfort food.
Ingredients
- medium spaghetti squash
- 2 tablespoons olive oil
- sea salt and black pepper
- 6 ounces pancetta, diced
- 1 small shallot, diced
- 3 cloves garlic, minced
- ¼ tsp dried thyme
- ¼ cup chicken stock
- 1 cup heavy cream
- 1 cup Parmesan cheese, grated
- ½ cup frozen peas
- ¼ cup shaved Parmesan cheese
- a few sprigs of Italian flat leaf parsley, rough chopped
Instructions
- Preheat oven to 400°F.
- Cut spaghetti squash in half and scrape out the seeds. Drizzle olive oil over both halves and sprinkle with a little sea salt and black pepper. Place the spaghetti squash, cut side down on a rimmed baking sheet. Roast for 45 minutes to an hour.
- Once the spaghetti squash has finished roasting and has cooled, use a fork to shred the spaghetti squash and remove it from the shells. Place in a large serving bowl and set aside.
- While the spaghetti squash is roasting, heat a large skillet over medium heat. Add the pancetta to the skillet. Sauté the pancetta until it is crisped. Remove the pancetta from pan and set aside, but retain the drippings in the pan.
- To the pan, add the shallot, garlic and thyme. Sauté for 5 minutes.
- Deglaze the pan with chicken stock. Scrape any bits from the bottom of the pan and mix in.
- Add heavy cream and Parmesan to the pan. Add the pancetta back to the pan. Reduce heat to low and simmer for 10 minutes.
- Stir peas into sauce. Pour sauce over spaghetti squash and mix everything together.
- Top with shaved Parmesan and parsley before serving.
Notes
- net carbs per serving: 9.5g
- Storage: Store leftovers in the refrigerator for up to 4 days.
- Reheating: I recommend reheating on the stove top and adding a little heavy cream.
- Prep Time: 5 minutes
- Cook Time: 45 minutes
Nutrition
- Calories: 567
- Fat: 49g
- Carbohydrates: 12.5g
- Fiber: 3g
- Protein: 22g
Keywords: low carb pasta, keto pasta, gluten free pasta, low carb alfredo, keto pasta recipes, alfredo sauce recipe
Ninka says
My family LOVES this delicious, gluten-free and low-carb dish! I have made this 3 times so far, and will be serving it again tonight. I have mostly followed the recipe as written. Pancetta isn't always easy for me to find, though, as many versions contain sodium nitrate, which my celiac hubby cannot have. When unable to find organic, nitrite-free pancetta, I have had good luck substituting a mix of prosciutto and boiled ham. I also have always just microwaved the spaghetti squash. This saves time, but I think I might be sacrificing flavor, so tonight I'm going to try the roasting/cut-side up method. Lastly, I know the fat content is high, but I have to double this recipe to satisfy our family of four, including a teenage boy. Again, thanks, Kyndra! I think you have some of the best low-carb recipes around...I have purchased your cookbook and can't wait to try more!
★★★★★
susan says
AMAZING!! this will be on repeat in our house! and so easy to make!
Frances says
Hey there - I have a ton of frozen spaghetti squash (Green Giant makes great spiraled veggies!) and would like to use some for this recipe. About how many ounces of it should I use to equal what is inside 1 medium spaghetti squash?
Ciara says
So yummy! We added baby bellas to the sauce and it was delicious. Will definitely be making this again!
★★★★★
Shawna says
Looks like another amazing recipe that I'll be trying very soon!! One question for you....the few other times I've roasted a spaghetti squash, the directions say to roast it cut side down, is this just preference to the writer? I'm curious because only once was it cooked to perfection, the other two times it was crunchy no matter how long I cooked it for so I wasn't sure if it was my method or the squash!!
Peace Love and Low Carb says
Honestly, I think you can cook it either way, but I have always loved the way it turns out with the cut side up. It kind of roasts some of the top edges and gives it a nice, nutty flavor.
Shawna says
Thank you so much for your reply..... I'm making this tonight for dinner and I'm trying this way of roasting!
Kat says
So delish! I've been waiting to make this for days, but couldn't get to it. I did tonight and I'm thrilled! It's going to be a fave for sure. Many thanks!
Peace Love and Low Carb says
So glad you liked it!
Mandy Johnson says
Made this today for my family. Only had mixed peas&carrots but still amazing! My kiddos already asking when I can make this again so to me that is a super win!!
★★★★★
Donna says
Looks so good but not a fan of Alfredo sauce, what can I use in place of it?
Sandy says
I could eat this every day! I've made this 4 tines and it's one of my go to recipes now. I switched it up by cooking sliced chicken breast seasoned with lemon pepper, added mushrooms and green onions instead of shallots. I followed the sauce exactly as you wrote it and just can not get enough of this recipe! Comfort food for sure yum!
Rachel says
This is amazing! Thanks so much for creating and sharing these awesome recipes.
Peace Love and Low Carb says
Thanks for the kind words. So happy you enjoyed it.
Brenda says
Made this today and it is absolutely delicious!