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High Protein Low Calorie Spaghetti Squash Alfredo - Creamy, Satisfying, and Light

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 medium spaghetti squash (about 2.5–3 pounds)
  • 1 teaspoon olive oil or avocado oil
  • Salt and black pepper
  • 3–4 garlic cloves, minced
  • 1 cup low-fat cottage cheese
  • 1/2 cup plain nonfat Greek yogurt
  • 1/3 cup grated Parmesan cheese (plus extra for serving)
  • 1/2 cup low-sodium chicken broth or vegetable broth
  • 1 tablespoon lemon juice
  • 1/4 teaspoon nutmeg (optional but classic in Alfredo)
  • Red pepper flakes (optional)
  • Fresh parsley, chopped (for garnish)
  • Optional protein add-ins: cooked shredded chicken, sautéed shrimp, or sautéed mushrooms

Method
 

  1. Preheat and prep the squash: Heat the oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds.
  2. Roast: Rub the cut sides with oil, season with salt and pepper, and place cut-side down on a parchment-lined baking sheet. Roast 35–45 minutes, until the strands pull away easily with a fork but aren’t mushy.
  3. Sauté the garlic: While the squash roasts, warm a small skillet over low heat. Lightly mist with oil if needed. Cook the garlic for 1–2 minutes until fragrant. Don’t brown it.
  4. Blend the sauce base: In a blender, combine cottage cheese, Greek yogurt, Parmesan, sautéed garlic, broth, lemon juice, nutmeg, and a pinch of salt and pepper. Blend until silky and smooth.
  5. Warm the sauce gently: Pour the blended sauce into a saucepan over low heat. Stir frequently for 3–5 minutes until just warmed and slightly thickened. Do not boil, or it may curdle.
  6. Shred the squash: When the squash is done, let it cool for a few minutes. Use a fork to scrape out long strands into a large bowl. Season with a pinch more salt and pepper.
  7. Combine: Pour the warm Alfredo sauce over the squash. Toss gently to coat. Taste and adjust seasoning with more salt, pepper, lemon, or Parmesan.
  8. Add optional protein or veggies: Fold in cooked chicken, shrimp, or sautéed mushrooms if you like. A pinch of red pepper flakes adds a nice kick.
  9. Finish and serve: Top with chopped parsley and extra Parmesan. Serve hot.