Low Carb Keto Spaghetti Squash Carbonara

I used to think carbonara was off-limits on keto—because, let’s be honest, the pasta is half the point. But then I figured out how to make spaghetti squash behave like pasta, without turning into a watery mess. Add crispy bacon, a silky egg-parm sauce, and boom: carbonara cravings, handled.

I tested a few versions where the squash turned soggy, or the egg scrambled (blegh)—but this one? It’s silky, salty, creamy comfort food that doesn’t spike your blood sugar or kick you out of ketosis.

Why This One Works So Well

• Spaghetti squash is the pasta stand-in that actually delivers. When roasted right (cut-side down!), the strands stay structured and satisfying—not mushy.
• Cream, egg, and cheese = fat-forward sauce. It coats everything without needing flour or starch.
• Bacon does the heavy lifting. Flavor, fat, crunch, salt—honestly, it earns its place here.
• Peas? Optional. They’re not strictly keto, but in small amounts they add color and pop—and we’re keeping it real here.

Ingredients That Kept It Keto

• 1 large spaghetti squash – ~6g net carbs per cup. Nature’s noodles, if you roast ‘em right.
• 1 tbsp olive oil – Helps the bacon and garlic sizzle. Healthy fat.
• 3/4 cup (90g) cooked bacon bits – Protein, fat, flavor bomb.
• 4 cloves garlic, minced – Adds kick. Skip the powdered stuff, trust me.
• 1/2 cup green peas (75g) – ~7g net carbs. Totally optional; omit if you’re strict keto.
• 1 egg – Binds the sauce. Helps it cling like real carbonara.
• 6 tbsp (90ml) heavy cream – Fat-rich, keto gold.
• 1/2 cup grated parmesan (50g) – Salty umami. Makes it rich.
• Sea salt, to taste – Just a pinch goes a long way after the cheese and bacon.

Keto Swaps That Actually Work

Swap	What Changes	My Take
Skip the peas	Drops carbs by ~1.5g per serving	Totally fine. Doesn’t mess with texture.
Use pancetta instead of bacon	Slightly fancier flavor	Yes, but crisp it well.
Add egg yolk only (skip white)	Makes the sauce extra rich	Great if you’re upping fat macros.

What Went Sideways (And Why)

What Went Wrong	Why It Happens	How to Fix It
Egg scrambled in the squash	Squash wasn’t hot enough OR you added sauce too fast	Stir sauce in immediately while squash is hot, but off the heat
Squash was soggy	Roasted it cut-side up or didn’t drain well	Always roast cut-side down—then let it steam off a bit before mixing
Sauce felt thin	Not enough parmesan or used light cream	Stick with heavy cream and don’t skimp on the cheese

How to Make It (Step-by-Step)

1. Roast the squash: Preheat to 375°F (191°C). Cut squash lengthwise, scoop out seeds, place cut-side down on a lined baking sheet. Roast 35–40 mins until skin yields to a fork.
2. Cook bacon + garlic: While squash roasts, heat olive oil in a skillet. Add bacon and garlic, sauté until crisp and fragrant (2–3 mins).
3. Add peas (optional): If raw, sauté until bright green. If canned, just warm through. Remove from heat.
4. Whisk the sauce: In a bowl, combine heavy cream, egg, and parmesan. Whisk like you mean it.
5. Pull the “noodles”: Once squash is done, let cool just enough to handle. Scrape with a fork to create strands.
6. Combine while hot: Stir hot squash into the sauce mixture right away—the heat cooks the egg gently. Then stir in bacon-pea mix. Season with salt.
7. Serve: Top with extra parmesan and parsley if you’re feeling fancy.

Tricks That Made This Work Better

• I roast two squashes at once and freeze the strands in portions—it makes midweek carbonara a breeze.
• If you’re tracking, portion into 6 servings immediately. I weigh the total, then divide by 6 to get exact grams per serving.
• Don’t skip the garlic sauté—it’s what makes it taste real, not like a squash experiment.

Keeping It Keto-Friendly All Week

• Fridge: Lasts up to 3 days in a sealed container.
• Reheat: Best in oven at 350°F (180°C), covered in foil, 10–15 mins. Microwave works, but can make it watery.
• Freeze?: Sorta. You can freeze spaghetti squash, but it will release more water when thawed. Reheat with extra cheese to re-bind.

Can I Eat This on Keto? (Yes, Here’s Why)

• Net carbs per serving? ~11g with peas, ~9g without. That’s a win for a creamy, pasta-style meal.
• Will the egg cook safely? Yep—hot squash plus residual heat = safe, silky sauce.
• Can I use coconut cream? You can, but it changes the flavor. If dairy-free, try it with caution.

How To Store and Reheat Leftovers?

• Refrigerate: Let the leftover spaghetti squash carbonara cool to room temperature. Store it in an airtight container and keep it in the fridge for up to 3 days.
• Reheat: Preheat the oven to 180°C (350°F). Place the leftovers in an oven-safe dish, cover with foil, and bake for 10–15 minutes until warmed through.

Nutrition Facts

Per Serving – ~1.5 cups

Nutrient	Amount
Calories	291 kcal
Total Fat	19g
– Saturated Fat	9.5g
Cholesterol	236mg
Sodium	~420mg
Potassium	270mg
Total Carbohydrates	15.8g
– Fiber	4.6g
– Sugar	2.9g
Net Carbs	11.2g
Protein	15.2g

Check out More Recipes:

• Low Carb Keto Zucchini Alfredo
• Low Carb Keto Philly Cheesesteak Casserole
• Low Carb Keto Sesame Asian Kelp Noodles Recipe