Spaghetti Squash with Garlic White Sauce

I was on Facebook and this post popped up showing Healthy Fettuccine Alfredo. l I’ve been thinking about making a white sauce for spaghetti squash for while. I went to check out Lindsay’s post and I was intrigued by her idea of creating a white sauce with cauliflower being the base.

I thought about making her recipe and just trading out the pasta with spaghetti squash, but I ended up making a few more alterations to suit my diet. I needed to get some more protein in the recipe plus I made my recipe make fewer servings as I will probably be the only one eating this in my household.

This turned out amazing! I will have to try using cauliflower for some more sauces, the flavor was so slight I didn’t even notice it. My sauce turned out pretty garlicky, so I changed the name of my recipe, but I love garlic! I did have one follower on Facebook ask if you could taste the greek yogurt. Yes there is a bit of tang to it. If that bothers you can cut the greek yogurt back to 2 tablespoons and consider adding 2 tablespoons of heavy cream.

Print Recipe

Spaghetti Squash in White Sauce

Inspired by Healthy Fettuccine Alfredo by Pinch of Yum

Serves: 2


  • 4 cups spaghetti squash
  • 1 cup cauliflower florets
  • 2 cup chicken broth
  • 1/2 clove garlic
  • 1/4 tablespoon butter
  • 1/4 cup plain greek yogurt
  • pepper & salt to taste


  1. Cook Spaghetti Squash in microwave for 10 to 15 minutes
  2. Bring broth to a boil
  3. Add cauliflower to broth and cook till soft
  4. In a skillet melt butter and add garlic saute for about a minute
  5. Add garlic, butter, pepper and salt to cauliflower
  6. Blend till smooth with hand blender or put in blender
  7. Add plain greek yogurt and heat till warm
  8. Toss sauce with spaghetti squash and serve with Parmesan on top if you wish

Servings: 2 | Calories: 158 | Fat: 4 | Carbohydrate: 23 | Fiber: 2 | Protein: 10

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Written by

Pepper Ferguson

Hi I'm Pepper. My family and I are sharing pieces of our lives.
We hope to inspire you by showing that even small changes can make the biggest differences in your life. You don't have to go to extremes to become healthy. Just do it one habit, one meal, one walk, and one hug at a time.

Let's work together one piece at a time making better habits, eating healthier, getting moving, and most of all loving our families.

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