Spaghetti Squash Mac and Cheese is the perfect way to lighten up your favorite comfort food! This gluten free, low carb & vegetarian recipe can be served as a side dish or entree. It’s perfect for a Meatless Monday meal or as a Thanksgiving side dish.

This healthy version of mac and cheese contains 1/4 the amount of fat and calories as traditional mac and cheese. It’s much lower in sodium and carbs, and it’s easy to make!

Spaghetti squash mac and cheese is squash shell with fork dipped into the squash

While I love digging into a big bowl of mac and cheese every now and then, I also love to find healthier ways to eat my favorite foods more often. Enter: spaghetti squash and white cheese sauce!

Using spaghetti squash instead of traditional macaroni noodles cuts down on the calories and carbs in this mac and cheese recipe. While using healthier cheeses helps cut down the fat and calories.

For comparison purposes, I’ll use the nutritional information from The Cheesecake Factory’s Macaroni and Cheese side dish.

  • Fat: 109 grams
  • Calories: 1550
  • Sodium: 2690 milligrams
  • Carbs: 92 grams

Now that’s just for a side dish! For comparison purposes, I’ve divided this Spaghetti Squash Mac and Cheese recipe by five, for a serving size of one cup, the perfect amount for a side dish.

  • Fat: 16 grams
  • Calories: 251
  • Sodium: 816 milligrams
  • Carbs: 15 grams

Even if you double the serving size and eat this recipe as a meal, you’ll still be at 1/3 the amount of fat and calories as a side dish of traditional mac and cheese!

Now I know what you’re thinking, “but it’s not the same as mac and cheese, Whitney!” While It may not have quite the same texture as traditional mac and cheese, I promise that it’s not lacking in flavor!

The white cheese sauce is so delicious! And when you’re looking for some creamy cheesy goodness without all the calories and carbs, this spaghetti squash mac and cheese will hit the spot!

Roasted spaghetti squash tossed with white cheese sauce in the squash shell

How to make Spaghetti Squash Mac and Cheese

  • Prepare the squash.

    • Cut a large (4-5 lb.) spaghetti squash in half lengthwise.
      • Quick tip! I like to use an electric knife to make slicing the uncooked squash safer and easier!
    • Use a fork to remove the seeds from inside the squash.
    • Brush the inside of the squash with olive oil, then sprinkle with salt and pepper.
    • Place each side of the squash cut side down on a parchment lined baking sheet.
    • Roast in a 400°F preheated oven for 45 minutes.
    • Remove from the oven and use a fork to pull the spaghetti squash “noodles” from the shell. Place in a large bowl and set aside.
  • Prepare the cheese sauce.

    • Add shredded part-skim mozzarella cheese, grated parmesan cheese, ricotta cheese and goat cheese to a large saucepan on the stove over medium heat.
    • Add milk to the saucepan and stir the cheese sauce consistently until it’s smooth and creamy.
  • Finish the dish.

    • Add the baked spaghetti squash noodles to the cheese sauce and stir to combine.
    • Serve the spaghetti squash mac and cheese in bowls or place back in the squash shells to save dishes. 😉
    • Finish with a dash of salt and pepper and fresh chopped basil, if you’d like.

Can you reheat spaghetti squash mac and cheese?

Yes, you can reheat this healthy mac and cheese recipe on the stove, in the oven or in the microwave.

  • On the stove: place the spaghetti squash back into a medium saucepan on the stove over medium heat. Stir consistently for 5-10 minutes, or until the dish is heated through.
  • In the oven: place the squash in an oven safe baking dish. Cover with foil and place in a 350°F oven for 15 minutes to reheat.
  • In the microwave: place the spaghetti squash in a microwave safe bowl. Cover and microwave for 2 minutes.

Can I add veggies to Spaghetti Squash Mac and Cheese?

Yes! I love adding veggies to this mac and cheese, especially if I’m eating it as an entree. Roasted veggies add more nutrition and texture, and you can roast them right alongside the spaghetti squash.

I recommend adding broccoli and/or cauliflower to this mac and cheese. To do this, spread the veggies evenly on a baking sheet. Drizzle the vegetables with olive oil and sprinkle with salt and pepper.

Place in the 400°F oven with the spaghetti squash for the last 20 minutes of cooking. Remove from the oven and add the veggies to the cheese sauce with the roasted spaghetti squash.

Half of a roasted spaghetti squash tossed in cheese sauce on white plate

For more healthy spaghetti squash recipes, be sure to check out these 5 delicious dishes!

  1. Turkey Chili Spaghetti Squash
  2. Jalapeno Popper Spaghetti Squash
  3. Vegan Mexican Stuffed Squash
  4. Cilantro Lime Shrimp & Spaghetti Squash
  5. Green Chili Chicken Spaghetti Squash
Half of a roasted spaghetti squash on plate topped with fresh chopped basil
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Spaghetti Squash Mac and Cheese

Spaghetti Squash Mac and Cheese is the perfect way to lighten up your favorite comfort food! It's gluten free, low carb, vegetarian & easy to make!

Ingredients

  • 1 spaghetti squash, 4-5 lbs in size
  • 1 tbsp olive oil
  • 1 tsp black pepper
  • 1 tsp kosher salt
  • 1 cup part-skim mozzarella cheese, shredded
  • ¼ cup parmesan cheese, grated
  • ¼ cup ricotta cheese
  • ½ cup goat cheese
  • ¼ cup milk
  • 1 tbsp fresh basil leaves, chopped (optional topping)

Instructions

  • Preheat the oven to 400°F.
  • Slice the spaghetti squash in half lengthwise.
  • Use a fork to remove the seeds from inside the squash.
  • Brush the inside of the squash with olive oil, then sprinkle with salt and pepper.
  • Place each side of the squash cut side down on a parchment lined baking sheet.
  • Roast in the oven for 45 minutes.
  • Remove from the oven and use a fork to pull the spaghetti squash “noodles” from the shell, place in a large bowl and set aside.
  • Add the mozzarella, parmesan, ricotta and goat cheese to a large saucepan on the stove over medium heat.
  • Add the milk and stir the cheese sauce consistently until it's smooth and creamy.
  • Add the roasted spaghetti squash noodles to the cheese sauce and toss to combine.
  • Finish with a dash of salt and pepper and fresh chopped basil, if you’d like.

Notes

  • Cutting the uncooked spaghetti squash: an electric knife makes cutting the squash so much easier and safer!
  • Adding veggies to this dish: to add roasted veggies to this dish, place vegetables, such as broccoli and cauliflower, in an even layer on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Place in the oven with the spaghetti squash for 20 minutes. Add to the cheese sauce with the roasted spaghetti squash.

Nutrition Facts

Calories 250.98kcal (13%)Carbohydrates 15.35g (5%)Protein 14.48g (29%)Fat 15.55g (24%)Saturated Fat 8.26g (41%)Cholesterol 35.67mg (12%)Sodium 815.95mg (34%)Potassium 256.41mg (7%)Fiber 3g (12%)Sugar 6.48g (7%)Vitamin A 708.63mg (14%)Vitamin C 4.06mg (5%)Calcium 349.81mg (35%)Iron 1.21mg (7%)
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