Spaghetti Squash with Basil and Creamy Cauliflower Alfredo Sauce

Spaghetti-Squash-with-Creamy-Cauliflower-and Basil-Alfredo-Sauce

This Spaghetti Squash with Basil and Creamy Cauliflower Alfredo Sauce recipe is a winner for two reasons…because finding a variety of meal and entree recipes are my biggest challenge.

Not only is this meal gluten-free by using healthy spaghetti squash in place of traditional pasta, but it also replaces traditional alfredo sauce with a smooth, creamy and flavorful alfredo-style sauce made with cauliflower.

Here’s what the ingredient list looks like for Ragu’s “Classic Alfredo”:


  • Soybean Oil – soy is a well known and documented GMO ingredient.  Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO soy.
  • Salt – processed, toxic iodized salt
  • Modified Corn Starch – corn is a well known and documented GMO ingredient.  Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO corn.
  • Spice/Natural Flavor – a sneaky way to include harmful ingredients without having to disclose them on the ingredient label
  • Cream/Part-Skim Milk/Cheese Cultures, Enzyme Modified Egg Yolk, Whey/Whey Protein – if it’s not organic or the milk you are consuming is not coming from a local, family farm, it’s highly likely the milk is coming from factory-farmed cows that have been given antibiotics, hormones, fed GMO grains, etc.

It’s basically a jar full of GMO’s.




5 Fast Facts About Spaghetti Squash:

  • excellent anti-oxidant
  • contains anti-inflammatory agents
  • 1 cup contains 214.1% DV of vitamin A
  • 1 cup contains 22.9% DV of fiber
  • 1 cup contains 19% DV of magnesium

5 Fast Facts About Cauliflower:

  • 1 cup contains 9.1% DV of potassium
  • 1 cup contains 85.9% of vitamin C
  • 1 cup contains 8.5% DV of fiber
  • excellent anti-oxidant
  • contains anti-inflammatory benefits

5 Fast Facts About Almonds (Almond Milk):

  • helps to regulate cholesterol and blood pressure
  • energy booster
  • loaded with calcium and fiber
  • 1/4 cup contains 8 grams of vegan protein
  • high in anti-oxidants

5 Fast Facts About Red Bell Peppers:

  • high in anti-oxidants
  • 1 cup contains 195.8% DV of vitamin C
  • excellent source of carotenoids
  • contains potential anti-cancer benefits
  • helps reduce inflammation

5 Fast Facts About Onions:

  • rich source of sulfur compounds
  • excellent for cardiovascular health
  • inhibits bone loss in women
  • reduced blood pressure
  • lowers blood cholesterol levels

5 Fast Facts About Mushrooms:

  • excellent source of potassium
  • rich source of riboflavin, niacin and selenium
  • supports a healthy immune system
  • provides anti-inflammatory benefits
  • natural source of vitamin D

5 Fast Facts About Basil:

  • 2 teaspoons provide 60% dv of vitamin K
  • 2 teaspoons provide 5.9% dv of calcium
  • provides anti-inflammatory benefits
  • good for digestive tract health
  • anti-oxidant and anti-bacterial

5 Fast Facts About Garlic:

  • regulates blood sugar levels
  • lowers high blood pressure
  • contains anti-bacterial and analgesic properties
  • anti-viral
  • helps to lower cholesterol levels

5 Fast Facts About Pink Himalayan Salt:

  • contains 84 minerals
  • unrefined, unprocessed, raw
  • promotes stable pH balance in cells
  • controls water levels in the body
  • aids digestion and facilitates better nutrient absorption

5 Fast Facts About Cayenne Pepper:

  • increases metabolism
  • improves high blood pressure
  • has anti-fungal properties
  • anti-inflammatory
  • circulatory stimulant which aids in detoxification

5 Fast Facts About Nutritional Yeast:

  • vegan source of vitamin B12
  • contains 18 amino acids and is a complete protein
  • boosts immune system
  • excellent anti-oxidant
  • contains 15 minerals



























Tip #1:  The first time I made this, I didn’t saute the veggies first and just mixed them in with the spaghetti squash and cauliflower sauce.  It was still good, but it is much, much better with the original recipe instructions of sauteing them first.  I showed those directions in the recipe.

Tip #2:  You can also use regular pasta (or your favorite gluten-free) pasta with this recipe.  I’ve made it for my family with regular pasta and they loved it!

Tip #3:  The garlic…if you don’t like a strong garlic flavor, just start with 1 clove, taste and see how you like it and then add one at a time until you get it to your preference.  I find that with fewer garlic cloves, it doesn’t really have much of a flavor, but too many can make it really strong.  So just add them individually to get the flavor just right.

Tip #4:  I like a little extra cayenne pepper in mine, but start with just a little and add more as you’d like.


Spaghetti Squash with Basil and Creamy Cauliflower Afredo Sauce (Vegan, GF, Dairy-Free) The Healthy Family and Home


  • 1 Large organic red bell pepper (diced)
  • 1 cup organic mushrooms (diced)
  • 1 Small organic onion (diced)
  • 1/4 cup organic fresh basil (diced)
  • 1 - 2 tablespoon organic coconut oil

For the sauce

  • 1 Large organic cauliflower
  • 2 cups homemade almond milk
  • 5 cloves organic garlic (freshly crushed)
  • 2 tablespoons nutritional yeast
  • 1/4 - 1/2 pink himalayan salt (or to taste)
  • 1 pinch organic cayenne pepper (or to taste)

For the spaghetti squash

  • 1 spaghetti squash
  • 1 - 2 teaspoon organic extra virgin olive oil


Prepare the spaghetti squash pasta
Step 1 Prepare spaghetti squash by cutting the spaghetti squash in half.

Scrape out all the seeds from the inside.

Rub olive oil on the inside of the spaghetti squash.

Bake face down at 350 degrees for approximately 45 - 50 minutes.

Use a fork to scrape the inside of the squash out to use as "pasta".
Prepare the sauce
Step 2 Cut the cauliflower into florets and boil in a large pot for about 15 minutes or until tender, and then strain.

Put the cauliflower, milk, nutritional yeast, pink himalayan salt, cayenne pepper and garlic in a Vitamix and blend until smooth and creamy.

Prepare vegetables and assemble
Step 3 Dice the red bell peppers, onions and mushrooms.

In a saucepan, saute the red bell peppers, onions and mushrooms until they are tender.

Combine the sauteed vegetables, spaghetti squash pasta and cauliflower alfredo sauce.

Toss with fresh chopped basil right before serving.



Recipe inspired by and slightly adapted from:


Simple Meal Planning - Plan to Eat



Hi, it's Karielyn! As a THFH insider, you'll never miss a new recipe or article!

* indicates required
Email Format


    • Karielyn says

      Hi Peter! Wow..thank you so much for sharing my recipe and including it on your Friday Five list (which was an awesome list, by the way), I really appreciate it!

      That just made my day 😉

  1. Caitlin says

    I made this tonight but the sauce came out very very garlicky. Are you sure you meant 5 cloves of garlic. It’s very strong. Any idea on how to make it tastes less garlicky and less cauliflowery. I added more salt and some nutritional yeast but no difference. Thanks !

    • Karielyn says

      Hi Caitlin! Sorry it didn’t work out for you :(

      Let’s see…I double-checked and the original recipe called for “5 cloves of garlic”. I think the garlic is there to just add flavor so you could reduce that amount if it was too strong and that would help.

      With the cauliflower, the original recipe called for “3 lbs or 1 large head or 2 small heads of cauliflower. I used less than that (I actually used a 1 lb bag of frozen cauliflower) because that’s all I had at the time. Even though I could detect a slight cauliflower taste, it didn’t really bother me and I am ~not~ a big cauliflower fan. I would suggest reducing the amount of cauliflower (a 1 lb frozen bag worked fine for me) and that should help.

      Also, the original recipe suggested going heavy on pepper to give it a more authentic alfredo taste. I don’t use black pepper so I used cayenne pepper. Maybe increasing the pepper amount would help too.

      I hope these suggestions help and that you decide to give it another try 😉

    • Karielyn says

      Hi Diana! That’s actually a great idea! Although I haven’t tried it, I don’t see why it wouldn’t work. I probably wouldn’t leave the cauliflower in as long as the squash though.

      You just want it to get soft so I would leave it in for only 15 – 30 minutes instead of the 45 – 50 needed to bake the squash.

      I hope that works out…I’m a strong supporter of taking shortcuts and cleaning less dishes lol 😉

  2. says

    Delish! I loved the garlicky taste and wasn’t put off by it at all. My husband and I aren’t huge fans of mushrooms (I keep trying them to trick myself into liking them, but it’s a texture thing) so I skipped those, but added a 1/2 bag of baby spinach/arugula at the end when I put it all together. SO GOOD! Definitely going into the regular rotation. Oh, and I microwaved a 1-lb bag of frozen cauliflower instead of having to chop up and steam a head, and it worked out perfectly.

    • Karielyn says

      Hi Leah! I’m so glad you enjoyed the recipe!

      I love the idea of adding the baby spinach at the end…that would be a great substitute for the basil.

      Thank you so much for taking the time to let me know you tried it that it turned out well 😉

    • Karielyn says

      Hi there Teresa! Nutritional yeast is used as vegan substitute when you want a “cheesy” flavor. It’s really good, I can eat it by the spoonful!

      It is a yellow flake-type seasoning and you can find it in the bulk section at Whole Foods, or order online from Amazon or Vitacost and it’s not very expensive.

      If you don’t need the recipe to be vegan, you can just substitute (the same amount) with Parmesan cheese.

      Thanks for your question and I hope that helped 😉

  3. Rahul says

    Hi Karielyn,

    This recipe sounds amazing, and I want to make it tonight for me and two others. How many servings does this recipe yield? Is it for just one person (one spaghetti squash per person)?

    Thank you!

    • Rahul says

      Never mind, I made this tonight, using one big spaghetti squash, and it was perfect. I used 2lb of frozen cauliflower, and followed the rest of the recipe, and it yielded 8 servings. I used 4 cloves of garlic, and it was a tad bit too much for my taste, but everything else was perfect.

      Amazing recipe!! Thank you so much.

      • Karielyn says

        Hi there Rahul! I’m so sorry I didn’t get back to you in time :( But I’m glad to hear it worked out and that it made enough for everyone.

        I’m going to add a note to the recipe about adjusting the garlic, because it’s either just right for some and too much for others.

        Thank you for trying out the recipe and for letting me know how it turned out, I really appreciate it 😉

    • Karielyn says

      Hi there Kathy! I’ve always purchased my nutritional yeast from the bulk food bins at Whole Foods, so I’m not really sure what brand it is. I’m thinking it might be Bob’s Red Mill for some reason, but am not 100% sure.

      Thanks for your question! :)

Leave a Reply

Your email address will not be published. Required fields are marked *