Creamy Garlic Spaghetti Squash With Cauliflower Sauce
Easy creamy garlic spaghetti squash noodles with cauliflower cream sauce. An easy paleo, gluten free, and whole30 recipe for the whole family! Recipe can be made ahead and frozen.
Creamy noodles are my jam!
The obsession level over these noodles with garlic cauliflower cream sauce is unreal.
I love to prep these noodles- slightly under cooked, then I store them in serving size mason jars in the fridge for quick easy lunches on the go.
Nothing like healthy veg noodles drenched in this mega delish cauliflower cream sauce.😍
I’ve been on a major smoothie binge lately!
The kale pineapple combo has me making smoothies 2-3 meals a day.
Obsession level, I know. But when it’s basically a salad blended up and tastes like kale ice-cream, I just can’t say no.😂
garlic noodle needs
Anyway, probably due to so many smoothies, my craving for variety (in the form of noodles) was full-on.
This dish of creamy cauliflower soaked noodles was a welcomed break from my baby-food-style meals.
…But, I think I can taste another smoothie in my future, for dinner.
This cauliflower sauce is insane! Who would have thought we’d go from cheese to cauliflower??
This sauce is everything you need. And more. It’s garlicy, smooth, and made in the blender!
It doesn’t get any easier (or faster) than that!
I have a few cream based noodle + sauce recipes on the blog.
But I’ve been wanting to move over to a full on cauliflower based sauce, to really pack in those veggies!!
For now though, I’m pretty happy with this half and half situation going on.
- 1/2 large cooked spaghetti squash see notes on how to cook
- 16 oz crimini mushrooms sliced
- 1 tablespoon olive oil
- 1 large garlic clove minced
- fresh parsley minced, to garnish
- 2 1/2 cups cauliflower rice
- 1 cup full fat canned coconut milk
- 2 tablespoons lemon juice
- 2 tablespoons nutritional yeast
- 3-4 medium garlic cloves to taste
- 1- 1 1/2 teaspoon sea salt to taste
- 1/2 teaspoon black pepper to taste
| Info |
| Cook Time | 10 minutes |
| Prep Time | 10 minutes |
| Servings |
servings
|
How to cook spaghetti squash: cut squash in half lengthwise and lay face down on a baking tray with 1/2" water. Bake on 350F for 40 minutes (longer for softer noodles). Once cooked, use a large fork and scrape meat out for "noodles".
Rate this recipe!
Recipe Notes
How to cook spaghetti squash: cut squash in half lengthwise and lay face down on a baking tray with 1/2" water. Bake on 350F for 40 minutes (longer for softer noodles). Once cooked, use a large fork and scrape meat out for "noodles". |
Ingredients
Noodles
Alfredo
|
- Add 1 clove minced garlic, 1 tablespoon olive oil, and sliced mushrooms into a skillet and saute for 10 minutes until mushrooms are soft- if the mushrooms start to stick add a splash of water to the pan.
- In a small sauce pan steam cauliflower rice in 1" water for 5-8 minutes until soft, then drain excess water.
- In a high speed blender puree ingredients for sauce. Pour sauce into saucepan and simmer for 8-10 minutes (stirring on occasion).
- Add spaghetti squash noodles, mushrooms, and sauce together. Serve with minced parsley and fresh cracked pepper to garnish.
|
Nutrition Facts
Creamy Garlic Spaghetti Squash With Cauliflower Sauce
Amount Per Serving
Calories 309
Calories from Fat 162
% Daily Value*
Total Fat 18g
28%
Saturated Fat 10g
50%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Sodium 889mg
37%
Potassium 869mg
25%
Total Carbohydrates 27g
9%
Dietary Fiber 8g
32%
Sugars 9g
Protein 10g
20%
Vitamin A
5%
Vitamin C
94%
Calcium
7%
Iron
17%
* Percent Daily Values are based on a 2000 calorie diet.
|
|
19Comments
Add yours+ Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Hi Kaylie. Just finished this and have to tell you this was delicious.
Thank you for the quick tasty meal!
Thank you Tracyell. 🙂
I made this last night and it was AMAZING!!! Thank you for the beautiful, healthy, super yummy food recipes. Really appreciate your blog. Thank you.
Thank you so much Andrea! Glad you enjoyed this 🙂
Was wondering what to substitute for the nutritional yeast? It is the only ingredient I cannot have.
Hi Tayah, you can leave it out or sub for regular cheese.
The alfredo sauce is SO good. Love the idea. I added baked lemon chicken with seasoning to this and it was amazing. Love your recipes thank you!
Thank you Nicole, great to hear!
This was absolutely DELICIOUS! I didn’t have 16 ounces worth of shrooms, so i added chopped zuchinni and onion and it really added lots more flavor!
Great to hear Mary!
Wow!! I liked this more then traditional Alfredo. Thank you
So great to hear, thank you Enzo!
This looks delicious! I noticed you use full fat coconut milk in a lot of your recipes. Is there anything I can substitute for that?
Hi Kris, if you can handle cream, then that’s the best sub for it.
For the coconut milk do you use the thick stuff on top or the liquidy part?
Hi Ashlee, I usually shake the can and use a combination of the two; however, if you can only use one, then I would use the cream part on the top. 🙂
Planning to make this for dinner tonight , looks delicious! has anyone used frozen couliflower rice? or added ground turkey?
Hey Kaylie! Just wanted to verify the serving size.. 1/2 spaghetti squash is 4 servings? Thanks, making this tomorrow night!
Hi Kegan, yes- it’s 1/2 a large spaghetti squash. 🙂