Keto Spaghetti Squash Carbonara

I love a good carbonara, and you won’t miss the pasta after trying this Spaghetti Squash Carbonara dish! Carbonara is a traditional Italian dish composed with eggs, cured pig, and black pepper, then topped with cheese. This healthier version of the popular meal is just as full as the original, but with less calories and carbohydrates!

The dish takes around 15 minutes to prepare and less than 30 minutes to cook. In less than an hour, you’ll have your next supper on the table.

Making Spaghetti Squash Carbonara

To begin, use a serrated knife to cut the spaghetti squash in half lengthwise. Remove the seeds with a spoon and throw them away. Cover the squash with plastic wrap and place it on a microwave-safe dish (See below for directions on how to cook the spaghetti squash in the oven or instant pot if you prefer). Microwave for 13-14 minutes on high, or until the squash is soft and readily separated from the skin with a fork. Scrape the innards of the squash with a fork into spaghetti-like strands and place in a basin.

In a separate bowl, combine the Parmesan cheese, egg yolks, salt, and pepper. Set it aside after it’s properly combined.

In a large skillet over medium-high heat, sauté the pancetta. Cook, stirring occasionally, until crisp, approximately 7-8 minutes. In the same skillet, add the garlic and red pepper flakes and cook for another minute, stirring constantly, until the garlic is fragrant.

Bring the heavy cream to a boil, scraping off any brown bits in the pan (that’s where all the flavor is!). Reduce to medium-low heat and add the squash strands. Toss everything together until the squash is completely covered.

Slowly drizzle in the Parmesan and egg combination, tossing constantly to gently cook the eggs and create a creamy sauce. Remove the pan from the heat and whisk in the parsley.

It’s now time to relax and enjoy yourself! Serve the carbonara by dividing it among four dishes. If preferred, sprinkle with more Parmesan and parsley.

  • Calories 337kcal
  • Fat 29g
  • Net Carbs 7g
  • Protein 14g

Oven and Instant Pot Spaghetti Squash Cooking Options:

Oven Method: 400 degrees for 30-40 mins

Scoop out the seeds after slicing the spaghetti squash in half lengthwise. Drizzle olive oil on the interior of the squash and season with salt. Poke holes in the spaghetti squash cut side down on the baking pan with a fork. Roast for 30 to 40 minutes, or until the exterior is gently browned and the inside is somewhat soft.

Instant Pot Method: 7 Minutes on high

Cut the squash in half, scoop out the seeds, and place the cut squash halves on top of the trivet/steamer basket in the Instant Pot with a cup of water. Secure the lid and set to shut. Set the pressure cooker to high pressure for 7 minutes using the pressure cook or manual buttons.


  • Using a serrated knife, cut the squash in half lengthwise. Using a spoon, scoop out and discard the seeds. Place the squash on a microwave-safe tray, cover securely with plastic wrap, and microwave on high for 13-14 minutes, or until soft and readily separated from the skin with a fork.(Another way to cook spaghetti squash is in the oven or in an instant pot, as seen below.) Scrape the insides of the squash with a fork into spaghetti-like strands and place in a basin.
  • Set aside a second bowl containing the parmesan cheese, egg yolks, salt, and pepper.
  • Cook the pancetta in a large skillet over medium-high heat for approximately 7-8 minutes, turning regularly, until crisp. In the same skillet, add the garlic and red pepper flakes and cook, stirring constantly, for approximately 1 minute, or until the garlic is fragrant. Bring the heavy cream to a boil, scraping the bottom of the pan for any brown bits. Reduce to medium-low heat and toss in the squash strands. Toss everything together until the squash is well covered.
  • Slowly drizzle in the parmesan and egg combination, tossing constantly to gently cook the eggs and create a creamy sauce. Remove the pan from the heat and whisk in the parsley. Serve with extra Parmesan and parsley for garnish, if preferred.

Notes

This dish serves four people. The amount of the servings will vary based on the size of the spaghetti squash you use, as well as other factors. 1 cup-1.5 cups of prepared carbonara equals one serving.
Oven and Instant Pot Spaghetti Squash Cooking Options:
Oven Method: 400 degrees for 30-40 mins
Scoop out the seeds after slicing the spaghetti squash in half lengthwise. Drizzle olive oil on the interior of the squash and season with salt. Poke holes in the spaghetti squash cut side down on the baking pan with a fork. Roast for 30 to 40 minutes, or until the exterior is gently browned and the inside is somewhat soft.
Instant Pot Method: 7 Minutes on high
Cut the squash in half, scoop out the seeds, and place the cut squash halves on top of the trivet/steamer basket in the Instant Pot with a cup of water. Secure the lid and set to shut. Set the pressure cooker to high pressure for 7 minutes using the pressure cook or manual buttons.

Recipe for vegetarian spaghetti squash carbonara.

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