Low Carb Alfredo with Spaghetti Squash, Pancetta, and Peas. Low carb, satisfying, luxuriously creamy, and completely delicious.
Spaghetti Squash Alfredo with Pancetta and Peas: creamy, satisyfing, keto comfort food
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.
Low Carb pasta alternatives
During my years working in Italian restaurants, I really packed on the weight. To lose the weight, I had to make some serious diet and lifestyle changes.
Sometimes the key to weight loss on a low carb, keto diet is all about finding creative solutions. Getting creative in the kitchen and coming up with low carb pasta substitutions, low carb potato substitution and low carb rice substitutions. Once you have a good stable of healthy swaps, living a low carb lifestyle, free of deprivation becomes a lot easier.
Now what do you put on top of all those delicious recipes? SAUCE! and more SAUCE! I am a big low carb sauce fan. Often times, I feel like the food is just a vessel to deliver the low carb dips, sauces and dressings to my face! I love making low carb sauces from scratch and finding fun ways to replace classic pasta dishes. Low carb pasta recipes is one of the number one requests I get on this site. In fact, I did an entire round up of Low Carb Pasta Substitution Recipes.
Why this Spaghetti Squash Alfredo with Pancetta and Peas is the best keto pasta recipe
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. Low Carb alfredo sauce is one of my favorite sauces to eat on just about anything – chicken, fish, casseroles. You name it, I love it!
In addition to this low carb pasta recipe, check out some of my other favorite low carb Italian inspired recipes:
- “Just Like the Real Thing” Lasagna
- Eggplant Lasagna with Meat Sauce
- Chicken Cordon Bleu Lasagna
- Stuffed Chicken Parmesan Meatloaf
- Spaghetti Squash Carbonara
- Keto Fettuccine Alfredo with Pesto Chicken and Broccoli
- Keto Supreme Pizza Stuffed Peppers
Spaghetti Squash Alfredo with Pancetta and Peas – Low Carb, Gluten Free
- Prep Time: 5 minutes
- Cook Time: 45 minutes
- Total Time: 50 minutes
- Yield: Makes 4 Servings 1x
Ingredients
- medium spaghetti squash
- 2 tbsp olive oil
- sea salt and black pepper
- 6 oz pancetta, diced
- 1 small shallot, diced
- 3 cloves garlic, minced
- 1/4 tsp dried thyme
- 1/4 cup chicken stock
- 1 cup heavy cream
- 1 cup Parmesan cheese, grated
- 1/2 cup frozen peas
- 1/4 cup shaved Parmesan cheese
- a few sprigs of Italian flat leaf parsley, rough chopped
Instructions
- Preheat oven to 400°.
- Cut spaghetti squash in half lengthwise 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 up 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
9.5g net carbs per serving
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
Craveable Keto: Your Low-Carb, High-Fat Roadmap to Weight Loss and Wellness
Check out my other books – HERE
This book has more than 145 recipes, each with a full color photo and nutritional analysis. It is packed with over 100 pages of resources to help make your low carb, keto lifestyle easier. Let’s look at some of the recipes shall we?
BREAKFASTS
- Sausage, Egg, and Cheese Pinwheels
- Cheesy Chorizo Breakfast Biscuits
- Breakfast Pizza
- Baked Eggs with Chorizo and Ricotta
- Baked Egg Jars
- 13 Jon’s Special
- Sausage and Egg Breakfast Sandwich
- Reuben Frittata
- Radishes O’Brien
- Pastrami Breakfast Hash
- Pizza Eggs
- Pancetta, White Cheddar and Spinach Frittata
- Oven-Roasted Garlic and Herb Home Fries
- Lemon Ricotta Pancakes
- Kyndra’s Favorite Buttery Herbed Eggs
- French Toast Egg Puffs
- Keto Everything Bagels
- Creamy Herbed Bacon and Egg Skillet
- Easy Peasy Maple Blender Pancakes
- Cranberry Cream Cheese Spread
- Chocolate Peanut Butter Waffles
- Boosted Coffee
- Vanilla Coffee Creamer
SNACKS AND STARTERS
- Parmesan Italian Breadsticks
- Warm Mediterranean Goat Cheese Dip
- Tuna Salad Pickle Boats
- Avocado Feta Salsa
- Marinated Mozzarella Balls
- Sour Lemon Gummy Snacks
- Green Goddess Chicken Dip
- Garlic Dill Baked Cucumber Chips
- Fried Mozzarella Sticks
- Creamy Avocado Pesto Deviled Eggs
- Buffalo Chicken Flatbread
- Bloody Mary Deviled Eggs
- Bacon Chicken Ranch Deviled Eggs
- Baked Avocado Fries
- Asiago Rosemary Bacon Biscuits
SOUPS AND SALADS
- Zuppa Toscana
- Smoked Sausage and Kale Soup
- Mexican Chicken Soup
- Italian Wedding Soup
- Egg Drop Soup
- Cheesy Ham and Cauliflower Soup
- Creamy Lasagna Soup
- Mac Daddy Salad
- Shaved Brussels Sprouts Caesar Salad
- Roasted Cauliflower Mock Potato Salad
- Dill Chicken Salad
- Creamy Cucumber Salad
- Asian Chicken Salad
- Creamy Caesar Salad with Garlic Parmesan Cheese Crisps
- Cobb Salad
- Chef Salad Skewers
- Deviled Ham and Egg Salad Wraps
MAIN DISHES
- Warm Taco Slaw
- Steak Fajita Bowls
- Everything Bagel Dogs
- Spaghetti Squash Pork Lo Mein
- Slow Cooker Spiced Pork Tenderloin
- Slow Cooker Chinese 5 Spice Beef
- Shrimp and Cheese Cauliflower Rice Stuffed Peppers
- Seared Scallops with Sherry Beurre Blanc
- Sausage, Shrimp, and Chicken Jambalaya
- Reuben Biscuit Sandwiches
- Pork Egg Roll in a Bowl
- Philly Cheesesteak Casserole
- Peanut Chicken Skillet
- Pan-Seared Chicken With Balsamic Cream Sauce, Mushrooms and Onions
- Lemon Sherry Chicken
- Lasagna Zucchini Roll-Ups
- “Just like the real thing” Lasagna
- Fried Cabbage with Kielbasa
- Barbecue Dry Rub Ribs
- Dill Pickle Juice Brined Fish and Chips
- Crispy Chicken Thigh and Vegetable Sheet Pan Dinner
- Creamy Pesto Chicken Zucchini Pasta
- Chicken Cordon Bleu Pizza
- Cheesy Smoked Sausage and Cabbage Casserole
- Best Ever Fork and Knife Pub Burger
- Beef Stuffed Poblanos with Lime Crema
- Asian Beef Skewers
SIDES
- Oven Roasted Cabbage Wedges with Dijon Vinaigrette
- Mascarpone Creamed Greens
- Green Beans with Shallots and Pancetta
- Ginger Lime Slaw
- Dill Pickle Coleslaw
- Parmesan Roasted Broccoli
- Fiesta Cauliflower Rice
- Creamy Herbed Slow Cooker Cauliflower Mash
- Cranberry Pecan Cauliflower Rice Stuffing
- Chorizo and Garlic Brussels Sprouts
- Charred Asian Asparagus and Peppers
- Butter Roasted Radishes
- Brussels Sprouts Au Gratin with Ham
- Lemon Caper Whole Roasted Cauliflower
- Sautéed Mushrooms with Garlic Mascarpone Cream Sauce
SWEET TREATS
- Salted Caramel Nut Brittle
- Dark Chocolate Mousse
- Maple Butter Pecan Truffles
- Mason Jar Chocolate Ice Cream
- Lemon Coconut Cheesecake Bites
- Flourless Chewy Chocolate Chip Cookies
- Chocolate Peanut Cheesecake Balls
- Chewy Peanut Butter Cookies
- Blueberry Mojito Ice Pops
- Almond Joy Chia Seed Pudding
- Fresh Whipped Cream
DRESSINGS, SAUCES, SEASONINGS, AND MORE
- Thousand Island Dressing
- Garlic Parmesan Caesar Dressing
- Ranch Dressing
- Avocado Green Goddess Dressing
- Asian Vinaigrette
- Dill Pickle Vinaigrette
- 2-Minute Mayo
- Cajun Mayo
- Walnut Avocado Pesto
- Bacon Jam
- Garlic Parmesan Cream Sauce
- Pizza Sauce
- Enchilada Sauce
- Not-So-Secret Burger Sauce
- Cranberry Ginger Quick Jam
- Seasoning Salt
- Mexican Seasoning Blend
- Cajun Seasoning
- Everything Bagel Seasoning
- Barbecue Dry Rub
- Savory Breading Mix
- Nut-Free Keto Breading Mix
- Pizza Crust
- Nut-Free Pizza Crust
Brenda says
Made this today and it is absolutely delicious!
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.
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!
Donna says
Looks so good but not a fan of Alfredo sauce, what can I use in place of it?
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!
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!
Ciara says
So yummy! We added baby bellas to the sauce and it was delicious. Will definitely be making this again!
★★★★★
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?
susan says
AMAZING!! this will be on repeat in our house! and so easy to make!
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!
★★★★★