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a large serving bowl, filled with spaghetti squash pasta with pancetta, parsley, and parmesan cheese

Spaghetti Squash Carbonara - low carb, keto, gluten free

  • Author: Kyndra Holley
  • Total Time: 1 hour 15 minutes
  • Yield: 6 Servings 1x
  • Diet: Diabetic


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. 


Units Scale
  • 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
  • 1/2 cup finely grated Parmesan cheese
  • 1 teaspoon sea salt, more to taste
  • 1/4 teaspoon black pepper
  • 1/2 cup shredded Parmesan cheese


  1. Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper
  2. 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.
  3. 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.
  4. Add the spaghetti squash to the skillet and toss with pancetta, onion and garlic. Make sure that spaghetti squash is nice and hot.
  5. 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.
  6. Top with shredded Parmesan, and garnish with parsley before serving.


  • 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


  • Calories: 340
  • Fat: 19g
  • Carbohydrates: 10g net
  • Protein: 13g

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