Spaghetti with Cauliflower Alfredo Sauce  This is the recipe I started with.  Modifications shown below.

Things I changed/misc points:

  • The original recipe makes double or possibly triple the amount of sauce you need for one spaghetti squash.  I halved it below.  I made the entire amount, mixed it in, and since I used a green cauliflower, it looked like split pea soup.
  • One spaghetti squash makes enough for two people plus several days of leftovers.
  • Original recipe has you add the garlic raw to the sauce which was over powering.  I’ve moved it to be sauteed with the bell pepper, mushrooms, and onions.  alternatively, you could roast the garlic and put it in.  original called for 5 cloves which was too much.  i reduced to three


  • 1 Large organic red bell pepper (diced)
  • 1 cup organic mushrooms (diced)
  • 1 Small organic onion (diced)
  • 1/4 cup organic fresh basil (diced)
  • 3 cloves organic garlic chopped
  • 1 – 2 tablespoon coconut oil or olive oil
  • Parmesan Cheese (optional)

For the Sauce (cut in half from the original since there was an over abundance of sauce)

  • 1/2 of a head of cauliflower
  • 1 cup almond milk
  • 2 tablespoons nutritional yeast
  • 1/4 – 1/2  salt (or to taste)
  • 1 pinch cayenne pepper (or to taste)

For the Spaghetti Squash

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


For the Spaghetti Squash Pasta

  1. Prepare spaghetti squash by cutting the spaghetti squash in half.
  2. Scrape out all the seeds from the inside.
  3. Rub olive oil on the inside of the spaghetti squash.
  4. Bake face down at 350 degrees for approximately 45 – 50 minutes.
  5. Use a fork to scrape the inside of the squash out to use as “pasta.”

For the Sauce

  1. Cut the cauliflower into florets and boil in a large pot for about 15 minutes or until tender, and then strain.
  2. Put the cauliflower, milk, nutritional yeast, salt, cayenne pepper and garlic in a Vitamix (or other high powered blender) and blend until smooth and creamy.

For the Vegetables and Assemble

  1. Dice the red bell peppers, onions and mushrooms.
  2. In a saucepan, saute the red bell peppers, onions, mushrooms, and garlic until they are tender.
  3. Combine the sauteed vegetables, spaghetti squash pasta and cauliflower alfredo sauce.
  4. Toss with fresh chopped basil right before serving.
  5. Optional: Top with Parmesan cheese.

About Nedra Dias

a girl who likes to cook I traded in the ideals of my youth for a cubicle and a paycheck. My company traded me in, so I left the country for a month. View all posts by Nedra Dias

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