This Low Carb Spaghetti Squash Carbonara has all the delicious flavors of a traditional pasta based carbonara, but in a low carb, keto-friendly version. Perfectly roasted spaghetti squash, with smoky pancetta, onions, garlic, and a creamy sauce, topped with lots of grated parmesan cheese and fresh parsley. It is the perfect low carb pasta substitution.
Ingredients in Spaghetti Squash Carbonara
Ingredient Notes
How to Make Low Carb Spaghetti Squash Carbonara
How to Cook Spaghetti Squash
STEP 1: Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper.
STEP 2: Cut spaghetti squash in half crosswise (Cutting it this way will make for longer, more spaghetti like shreds). Scrape out the seeds.
STEP 3: Drizzle the squash halves with olive oil and sprinkle with a little sea salt and black pepper.
STEP 4: Place cut side down on baking sheet. Bake for 45 minutes or until fork tender and the shreds pull away from the skin effortlessly.
How to Make Carbonara Sauce
STEP 5: While the spaghetti squash is roasting, heat a large skillet over medium heat. Add pancetta to the pan and cook until crispy. To the pan, add the onion and the garlic. Cook until translucent and soft.
STEP 6: Once the spaghetti squash is roasted, use a fork to scrape out the shreds of squash. If there is a lot of excess moisture from the spaghetti squash shreds, use paper towels to dab the squash and remove as much excess moisture as possible.
STEP 7: Add the spaghetti squash to the skillet and toss with pancetta, onion and garlic. Make sure that spaghetti squash is nice and hot.
STEP 8: In a large mixing bowl, whisk together eggs, parsley, grated Parmesan, sea salt and black pepper. To the mixing bowl, add squash mixture and toss with egg mixture. The heat of the spaghetti squash will cook the eggs just enough to coat them to the strands of squash without scrambling them. Top with shredded Parmesan, and garnish with parsley before serving.
Recipe Tips and Variations
Frequently Asked Questions
A perfectly ripe spaghetti squash will be firm and have a deep yellow color. It will have some weight to it and will feel heavier than it looks. The stem should be firm and dry. Try to select a spaghetti squash without soft spots or cracks in the shell.
While the eggs are added raw, they are slowly cooked as they are tossed with the hot spaghetti squash, pancetta, and onions. Adding them this way is what gives this pasta it's creaminess without making an actual sauce.
What to serve with Low Carb Carbonara
More Keto Recipes
Spaghetti Squash Carbonara - low carb, keto, gluten free
- Total Time: 1 hour 15 minutes
- Yield: 6 Servings 1x
- Diet: Diabetic
Description
This Low Carb Spaghetti Squash Carbonara has all the delicious flavors of a traditional pasta based carbonara, but in a low carb, keto-friendly version. Perfectly roasted spaghetti squash, with smoky pancetta, onions, garlic, and a creamy sauce, topped with lots of grated parmesan cheese and fresh parsley. It is the perfect low carb pasta substitution.
Ingredients
- 1 large spaghetti squash
- 1 tablespoon olive oil
- sea salt and black pepper
- 8 ounces pancetta, diced
- 1 small onion, diced
- 3 cloves garlic. minced
- 2 large eggs
- 1 tablespoon chopped fresh flat-leaf parsley, extra for garnish
- ½ cup finely grated Parmesan cheese
- 1 teaspoon sea salt, more to taste
- ¼ teaspoon black pepper
- ½ cup shredded Parmesan cheese
Instructions
- Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper
- Cut spaghetti squash in half crosswise (Cutting it this way will make for longer, more spaghetti like shreds). Scrape out the seeds. Drizzle the squash halves with olive oil and sprinkle with a little sea salt and black pepper. Place cut side down on baking sheet. Bake for 45 minutes or until fork tender and the shreds pull away from the skin effortlessly.
- While the spaghetti squash is roasting, heat a large skillet over medium heat. Add pancetta to the pan and cook until crispy. To the pan, add the onion and the garlic. Cook until translucent and soft. Once the spaghetti squash is roasted, use a fork to scrape out the shreds of squash. If there is a lot of excess moisture from the spaghetti squash shreds, use paper towels to dab the squash and remove as much excess moisture as possible.
- Add the spaghetti squash to the skillet and toss with pancetta, onion and garlic. Make sure that spaghetti squash is nice and hot.
- In a large mixing bowl, whisk together eggs, parsley, grated Parmesan, sea salt and black pepper. To the mixing bowl, add squash mixture and toss with egg mixture. The heat of the spaghetti squash will cook the eggs just enough to coat them to the strands of squash without scrambling them.
- Top with shredded Parmesan, and garnish with parsley before serving.
Notes
- Dry the Spaghetti Squash: If your roasted spaghetti squash has a lot of excess moisture, be sure to dry it as much as possible by dabbing it with paper towels. You don't want the excess moisture to water down your sauce.
- Storage: Store leftovers in the refrigerator for up to 4 days.
- Reheating: I recommend reheating this in a pan on the stovetop.
- Add another protein: This is also delicious with some shrimp or chicken added. I like to use shredded rotisserie chicken.
- Add heavy cream: While traditional carbonara does not have cream, this keto spaghetti squash carbonara is extra delicious with some heavy cream added to give it a richer, creamier sauce.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Pasta Recipes
- Method: Baking
- Cuisine: Italian
Nutrition
- Calories: 340
- Fat: 19g
- Carbohydrates: 10g net
- Protein: 13g
Jai Gallardo says
Hey There!
I was wondering if I could use julienned steamed zucchini squash in place of the spaghetti squash? When we julienne the squash and steam it for 3 minutes or maybe that's not the point here, in this recipe? The zucchini looks and tastes exactly like pasta noodles, it has been our replacement "pasta" since we went Paleo, lol...Thanks! I am excited to try this recipe 🙂
Peace Love and Low Carb says
I don't see why you couldn't. I'm sure it would be just as delicious. If you try it, report back and let us know. 🙂
Cris Martin says
I made this recipe ....and IT IS FREAKIN AWESOME!!!!!! Thank you.
Bernie Nussbaumer says
Just finished making and sharing with my wife. Delicious! We will be having this again soon!
Thanks!
Lisa Ineson says
One word.......Delicious!!!!
Danielle says
This recipe has AMAZING flavor...it was husband and kid approved in my house!!!! My only question is, does yours not turn out a little soupy?? Mine was perfect other than it was a little more liquidy. Maybe I cooked the squash too long?? Thanks for the amazing recipe!
Peace Love and Low Carb says
Did you microwave the squash in water? If so, that would be why. Mine is dry roasted in the oven.
Danielle says
No I didn't even know you could do that! I dry roast it in the oven too. My leftovers this morning have tons of juice in them. I don't know what could be doing that. But it seems like I have a lot of juice when I make spaghetti squash for any recipe.
Krista B, says
Mine is soupy too! It's also very brown from the pancetta / onion / garlic oil. How is yours so light and fluffy and still yellow? :/
Peace Love and Low Carb says
How are you cooking your spaghetti squash. If roasted in the oven and cooked long enough, most of the moisture is gone. As for the brown, it sounds like maybe the heat was too high and it burned?
nancy b says
Make sure you make your egg yolk/parmesan mixture before you cook your squash. You need to add it to the squash while it is really hot so that the egg yolks cook some and get to where they stick to the squash noodles.... so have it ready to mix in as soon as the squash is really hot and ready.
Kristi says
This recipe is amazing! I've even substituted pancetta when I was out and it was still delicious!
Vanessa says
I bet you if you make your squash a bit earlier in the day, scrape it out and all that, and then let it drain a bit in some cheese cloth or in a fine mesh strainer/sieve it would get rid of some of that extra moisture. Squash is mostly water, so even dry roasting it will result in a watery vegetable. Salt from the bacon/pancetta will draw the water out of the squash if left long enough, so it's no surprise you experienced watery leftovers. Give it a try! I'm going to! Maybe it'll help... maybe not, lol.
Jacqui says
I roast mine whole. Overtime I cut it it became over cooked and brownish. I roast it whole, cut it in half then scoop out the "spaghetti" Perfect.
Hayley says
I drained the oil after cooking the pancetta and before I added the onions and garlic. That may help decrease the soupy-ness...
Emily says
This recipe was AMAZING. I just finished eating the leftovers for lunch and wanted to say thank you!
Michelle says
This looks awesome. Any suggestions for a substitute to the onion and garlic? I have to follow a low-fodmap diet so thoae two ingediants are out but I havent quite mastered substitions yet. Shallots are also out. Can use garlic infused oil and green parts of scalions and then chives. Any thoughts?
susan says
I grow a chive that is garlic flavored that has a great taste and mild. I ordered the seed from Burpee seed company. I just cut what we need off and chop it up yummy. It just keeps growing back and is wonderful
Cindy says
In case anyone is just finding this recipe, like me, I substitute garlic-infused olive oil for the plain olive oil, and green onion tops for the onion. (Just drop garlic cloves in your olive oil and leave them there to make your own garlic-infused olive oil.)
Anonymous says
Looks wonderful! Never had pancetta and had to look it up to find out what it was! I suppose one could substitute another type of meat eh?
Kyndra Holley says
Good ol' bacon will always do.
Gail Coddington says
Hi.
Trader Joe's carries diced pancetta in my area. If you have a Trader Joe's near you, they may also have it. Some Safeway stores also carry it.
Marisol says
This looks amazing. I can't wait to try it. My hubby might even eat it with no complaints, but then again the recipe calls for pancetta@
Kim says
Oh - this looks awesome!! I've been on the hunt for some really good spaghetti squash recipes to try and this looks perfect!
Peace Love and Low Carb says
Thanks! You won't be disappointed!