Spaghetti Squash Carbonara
Roasted spaghetti squash strands tossed in a silky egg-and-parmesan carbonara with crispy bacon. A cozy Italian classic reimagined for a low-carb plate.
Carbonara without the pasta guilt
Carbonara is one of the great simple pleasures of Italian cooking: eggs, cheese, pork, and pepper coming together into a glossy sauce with no cream in sight. The only carb-heavy part is the spaghetti, and roasted spaghetti squash steps in with tender strands that catch the silky sauce beautifully.
The technique that trips people up is the sauce itself. Carbonara is emulsified off the heat, using the residual warmth of the squash and pan to gently cook the eggs into a creamy coating rather than scrambling them. Work quickly, keep things moving, and add a splash of reserved cooking water if it tightens up too much.
- Roast the squash until the strands separate but stay firm
- Temper the eggs and toss off the heat to avoid scrambling
- Render the bacon until crisp for texture and rich fat
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Ingredients
- 1 large spaghetti squash, halved and seeded (net carbs →)
- 6 slices bacon, chopped (net carbs →)
- 3 large egg yolks (net carbs →)
- 1 whole egg (net carbs →)
- 3/4 cup grated parmesan cheese, plus more for serving (net carbs →)
- 2 cloves garlic, minced (net carbs →)
- 2 tablespoons olive oil (net carbs →)
- 1/2 teaspoon salt
- 1 teaspoon freshly ground black pepper
- 2 tablespoons chopped fresh parsley (net carbs →)
Instructions
- 1Preheat the oven to 400 degrees Fahrenheit. Brush the squash halves with olive oil, season with salt, and roast cut side down for 35 to 40 minutes until tender.
- 2While the squash roasts, cook the chopped bacon in a large skillet over medium heat until crisp. Add the garlic in the last minute, then remove from the heat, leaving the fat in the pan.
- 3In a bowl, whisk together the egg yolks, whole egg, parmesan, and black pepper.
- 4Scrape the roasted squash into strands with a fork and add the warm strands to the skillet with the bacon and fat, tossing to coat.
- 5Working off the heat, pour in the egg mixture and toss continuously so the residual heat forms a creamy sauce without scrambling the eggs.
- 6Loosen with a splash of warm water if needed, then season to taste, top with parsley and extra parmesan, and serve immediately.
Nutrition (per serving)
Recipe FAQ
Is spaghetti squash keto?
In moderation, yes. Spaghetti squash has about 6 to 7 grams of net carbs per cup of cooked strands, so a sensible portion fits a keto day. It is far lower in carbs than pasta and works as an occasional noodle swap rather than an everyday staple.
How do I keep the eggs from scrambling?
The key is to build the sauce off the direct heat. Take the pan off the burner before adding the egg mixture and toss constantly so the gentle residual warmth thickens the eggs into a creamy coating. If the pan is too hot, the eggs will curdle instead.
Can I make spaghetti squash carbonara ahead?
You can roast and shred the squash and cook the bacon a day ahead, then finish the carbonara sauce fresh just before serving. The egg-based sauce does not reheat well, so assemble it at the last minute for the best silky texture.
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What should I eat today?
Turn the ingredients you like or already have into a keto breakfast, lunch & dinner — net carbs counted.