Cheesy Garlic Parmesan Spaghetti Squash Is The Ultimate Keto Side Recipe

I finally cracked Garlic Parmesan Spaghetti Squash: I toss the strands with a garlicky three-cheese mixture in a method that reveals a surprising new use for spaghetti squash.

I’m obsessed with my Cheesy Garlic Parmesan Spaghetti Squash. It’s the kind of side that makes people lean in, and ask what’s in it even before they taste it.

The strands of spaghetti squash soak up the garlic so every bite has a tiny surprise, like a flavor left for the last second. I’ll admit I sometimes eat it straight from the bowl, and yes it’ll leave Parmesan on your fork, but that’s part of the pleasure.

If you’re tired of limp sides that fake being exciting, this one actually delivers and you’ll wanna make it again.

Ingredients

• Spaghetti squash: low carb, high fiber, mild sweet flavor, light texture, great pasta substitute.
• Garlic: pungent, adds savory depth, contains immune boosting compounds, not sweet, can be real sharp.
• Cream cheese: rich and creamy, adds fat and silkiness, higher calories but real satisfying.
• Parmesan: salty, umami forward, high in protein and calcium, little goes a long way.
• Mozzarella: melty mild flavor, adds gooey texture, moderate protein, low carbs.
• Olive oil: heart healthy fats, helps carry flavors, adds silky mouthfeel when used sparingly.
• Heavy cream: very rich, boosts creaminess and fat content, keeps squash silky and luxurious.

Ingredient Quantities

• 1 medium spaghetti squash (about 2 to 3 lb)
• 2 tbsp olive oil
• 3 tbsp unsalted butter, softened
• 4 cloves garlic, minced
• 4 oz cream cheese, softened (half a standard 8 oz block)
• 1/2 cup heavy cream
• 1 cup shredded mozzarella (about 4 oz)
• 1/2 cup finely grated Parmesan cheese (about 45 g)
• 1 tsp kosher salt, or to taste
• 1/4 tsp freshly ground black pepper
• 2 tbsp chopped fresh parsley, for garnish
• Pinch red pepper flakes, optional

How to Make this

1. Preheat oven to 400 F. Cut the spaghetti squash in half lengthwise, scoop out the seeds, brush the cut sides with 1 tbsp olive oil and sprinkle a little salt and pepper, then place cut side down on a rimmed baking sheet.

2. Roast for 40 to 45 minutes, until the flesh is tender and a fork easily pierces the squash. Let cool 8 to 10 minutes so it’s safe to handle but still warm.

3. Use a fork to scrape the strands into a large bowl. Don’t overwork them or they’ll get mushy. If the squash seems watery, let the strands sit in a colander for a few minutes or blot gently with paper towels.

4. While the squash roasts, heat 1 tbsp olive oil and the 3 tbsp softened butter in a large skillet over medium heat. Add the minced garlic and sauté 30 to 45 seconds until fragrant, don’t let it brown or it’ll taste bitter.

5. Turn heat to medium low and add the softened cream cheese and 1/2 cup heavy cream. Stir or whisk until smooth and creamy, scraping the pan so nothing sticks. If it’s too thick, add another tablespoon of cream or a splash of the reserved squash liquid.

6. Stir in the shredded mozzarella and the grated Parmesan until melted and silky. Season with the 1 tsp kosher salt and 1/4 tsp black pepper, tasting and adjusting as needed. Add a pinch of red pepper flakes if you want a tiny kick.

7. Add the spaghetti squash strands to the skillet and toss gently to coat with the three cheese sauce. Warm everything together 2 to 3 minutes so the flavors marry, but don’t overcook or the squash will soften too much.

8. Taste and adjust seasoning one more time. If the sauce is clumpy or too thick, loosen with a splash of cream or reserved squash liquid and stir until smooth.

9. Transfer to a serving dish, sprinkle with the chopped fresh parsley, and serve hot. Leftovers keep 3 days in the fridge and reheat gently in a skillet with a splash of cream to revive the sauce.

Equipment Needed

1. Sharp chef knife — for halving the squash (take care, its tough)
2. Sturdy cutting board
3. Rimmed baking sheet (so the squash juices dont spill)
4. Pastry brush or small spoon to oil the cut sides
5. Large skillet for the sauce
6. Large bowl to catch and toss the strands
7. Fork for scraping the squash into strands
8. Whisk or silicone spatula to smooth the cream sauce
9. Microplane or fine grater for the Parmesan (or pre-grated works)

FAQ

Cheesy Garlic Parmesan Spaghetti Squash Is The Ultimate Keto Side Recipe Substitutions and Variations

• Spaghetti squash (1 medium, about 4 cups cooked strands) — swap for 4–5 medium zucchini spiralized (zoodles) or about 4 cups riced cauliflower (1 medium head). Zoodles give the same texture, cauliflower is flakier but still soaks up the sauce.
• Cream cheese (4 oz) — use 4 oz mascarpone or Neufchâtel 1:1. Mascarpone keeps it ultra creamy, Neufchâtel is a bit lighter but still rich.
• Heavy cream (1/2 cup) — replace with 1/2 cup full-fat canned coconut cream for dairy free, or 1/2 cup half and half plus 1 tbsp melted butter if you want a richer, keto-friendly swap.
• Parmesan (1/2 cup, ~45 g) — sub with Pecorino Romano 1:1 but cut back on added salt since it’s saltier, or for dairy free use 3 tbsp nutritional yeast for that cheesy umami punch.

Pro Tips

1) Dry the strands well before saucing. If the squash seems watery let the scraped strands sit in a colander for 5 to 10 minutes or blot gently with paper towels, or wrap them in a clean tea towel and squeeze once. Too much water will make the cheese sauce soupier and youll lose that spaghetti-like bite.

2) Add the cream cheese off high heat and whisk slowly. Heat your garlic and butter low so nothing burns, then turn the heat down before adding cream and cream cheese. If the sauce starts to look grainy, take it off the heat, whisk until smooth, then return briefly. A splash of warm cream or the reserved squash liquid will fix thickness without diluting flavor.

3) Handle the strands gently. Toss, dont mash or over-stir, and warm them with the sauce only 1 to 3 minutes so they keep texture. Overcooking turns the squash mushy instead of stringy.

4) Layer and finish for extra flavor. Taste and season in steps, add a little extra grated Parmesan for umami, and a tiny pinch of lemon zest or red pepper flakes at the end to brighten things up. Leftovers reheat best in a skillet with a splash of cream or olive oil so the sauce comes back silky.