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Creamy Keto Spaghetti Squash Carbonara

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This keto spaghetti squash carbonara recipe hits the spot when you’re craving some creamy Italian goodness. Pasta dishes take the cake when it comes to comfort food. But high-carb meals don’t make the cut on a keto diet.

The solution?

Replace the regular noodles with spaghetti squash noodles. You’ll not only get more nutrient-density, but you’ll also be cutting the carb count down to nearly nothing. You can also be interested in our New Keto-Friendly Mac & Chesse.

This spaghetti carbonara is:

  • Savory
  • Comforting
  • Satisfying
  • Flavorful

The main ingredients are:

Optional additional ingredients:

3 Health Benefits of This Spaghetti Squash Carbonara

#1: Antioxidant Rich

Spaghetti squash is not only a low-carb, low-calorie alternative to pasta, but it also comes packed with vitamins, minerals, and phytonutrients.

Beta-carotene is one phytonutrient, in particular, that you can find in abundance in spaghetti squash[*].

As an antioxidant, beta carotene has been studied for its anti-cancer activity, blood sugar regulating potential, and ability to protect against lead poisoning.

In addition, it may help improve cognitive function in the elderly by protecting brain cells from oxidative damage[*].

#2: Supports Eye Health

Eye health is one of those things that you don’t really think about until you start losing it. You hear about the importance of heart health all the time, but what about your eyes?

As is true for most systems in your body, nutrition plays a crucial role in the health of your eyes. And eggs happen to be rich in two antioxidants that have an affinity for your precious eyes.

Lutein and zeaxanthin are protective phytochemicals that accumulate in the retina of your eye. They act as antioxidants and protect against age-related eye diseases like macular degeneration. They also protect your eyes from harmful blue light, which can lead to oxidative damage[*][*].

#3: Enhances Immunity

Garlic has been used for thousands of years as a healing plant. Its compounds have been studied for a wide range of health benefits including lowering cholesterol, reducing blood pressure, and most notably — enhancing immunity[*][*].

In one study, researchers gave 146 volunteers either a garlic supplement or a placebo over a 12-week period between November and February. This a prime time of year for colds and infections and the researchers wanted to see if the garlic supplements would make a difference.

At the end of the 12-weeks the volunteers taking the garlic supplements not only reported fewer colds than the placebo group. What’s more, the garlic supplement volunteers that did get sick reported a short time to recover then the placebo group[*].

Spaghetti Squash Carbonaraketo spaghetti squash carbonara 4.jpg

Spaghetti squash recipes are a life-saver on the keto diet.

Whether you’re making a delicious creamy sauce like this pasta carbonara, or you’re going the traditional tomato sauce route — spaghetti squash makes the perfect base.

So sit down with a glass of low-carb white wine, and enjoy this traditional Italian meal.

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Spaghetti Squash Carbonara

keto spaghetti squash carbonara

This keto spaghetti squash carbonara recipe with heavy cream and parmesan cheese is a keto-friendly, low-carb, gluten-free version of the Italian favorite.

  • Author: Corina Nielsen
  • Cook Time: 35-40 minutes
  • Total Time: 1 hour
  • Yield: 4 cups 1x



  1. Preheat the oven to 375 degrees F and line a baking sheet with parchment paper.  Carefully slice the spaghetti squash in half length-wise and remove the seeds. Place on baking sheet, cut side down. Bake for about 35-40 minutes until a fork can easily pierce the skin.
  2. While squash is cooking, add bacon to a large skillet set over medium heat.  Cook for 2-3 minutes until crispy. Reduce heat and add garlic. 
  3. Whisk in heavy cream, parmesan cheese, egg and egg whites in a small bowl.
  4. When squash is done baking, remove from oven and pull “noodles” out and add to your pan.  Stir in cream mixture. Remove from heat and garnish with freshly parsley and extra parmesan cheese if desired.


  • Serving Size: 1 cup
  • Calories: 227
  • Fat: 17g
  • Carbohydrates: 6g (5g net)
  • Fiber: 1g
  • Protein: 13g

Keywords: keto spaghetti squash carbonara


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