Sage Alfredo Sauce with Spaghetti Squash

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Pasta with Alfredo sauce is a serious cheat meal, since it’s loaded with fat and calories—not to mention carbs! Well, thanks to our Sage Alfredo Sauce with Spaghetti Squash recipe, you no longer have to cheat to enjoy it. We’ve cut fat, calories, and carbs by using pureed cauliflower to achieve that creamy consistency. Also, we substituted regular pasta with spaghetti squash. Parmesan cheese and lots of garlic preserve that yummy Alfredo flavor, but the addition of lemon and sage gives it a new and different twist.

So, don’t wait for a cheat day to enjoy a good plate of pasta Alfredo! Just whip up a batch of our sage Alfredo sauce, and serve atop spaghetti squash with some protein-filled grilled chicken to satisfy that craving anytime.

Sage Alfredo Sauce with Spaghetti Squash

Sage Alfredo Sauce with Spaghetti Squash

Yields: 4 servings | Calories: 219 | Total Fat: 14g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 7mg | Sodium: 811mg | Carbohydrates: 20g | Fiber: 4g | Sugar: 8g | Protein: 6g | SmartPoints (Freestyle): 8


    Spaghetti Squash
  • 1 (2 pound) spaghetti squash
  • 2 tablespoons olive oil
    Sage Alfredo Sauce
  • 1 tablespoon olive oil
  • 1 cloves garlic, minced
  • 4 fresh sage leaves, chopped
  • 1 cup chicken or vegetable stock
  • 1 cup cauliflower florets
  • 1 teaspoon lemon juice
  • 1/4 cup Parmesan cheese
  • 1 teaspoon salt
  • 1/2 teaspoon pepper


  1. Preheat oven to 425 degrees F.
  2. While oven is preheating, cut the squash in half. Remove the seeds and pulp from the center. Brush the olive oil over the cut side, sprinkle with salt and pepper, and lay on a parchment lined baking sheet cut side down. Bake for 60 minutes.
  3. Meanwhile, heat olive oil in a saucepan over medium heat, then add the garlic. Saute garlic for one minute, then add sage. Saute for another minute then add stock. Bring to a boil and add cauliflower, then cook for 5 to 6 minutes until cauliflower is soft. Add everything to a blender and blend till smooth. Add lemon juice, cheese, salt and pepper and blend until combined.
  4. When squash is done, scrape the flesh with a fork so the noodles come off, and divide between 4 plates. Top with 1/4 of the sage Alfredo sauce and serve!

Other recipes to try:

Southwestern Spaghetti Squash

Chicken Alfredo Penne Casserole

How did this recipe turn out for you? Did anyone in your family guess what makes the Alfredo sauce creamy? Let us know in the comments section below.

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