Tuesday Food Day!

A new series for the Joy of Health Blog. Here to teach you that healthy doesn’t have to be boring – Healthy is delicious too! Each week we will be taking some favorite, comfort, fatty foods and turning them into low-fat, delicious little morsels for you to add to your weekly meal plans.

Do you love alfredo and rarely indulge because of the calories? This is an amazing alfredo that is lower in calories than its super fatty cousin – Fettuccini Alfredo.

Spaghetti Squash Alfredo

  • 1 medium-sized spaghetti squash
  • 1 tbsp butter
  • 2½ tbsp flour (whole grain is great)
  • 2-3 cloves of garlic, very finely minced, grated, or pressed
  • 1 tbsp cream cheese
  • 1½ C milk
  • 1 C freshly grated, not packed Parmesan cheese(about 60g or 2.1oz), plus 2 tbsp extra for topping
  • ¼ tsp salt


  1. 1. First prep the spaghetti squash. Preheat the oven to 350 degrees. Cut the spaghetti squash in half using a large sharp knife, scoop out the seeds, and place the cut side down on a rimmed baking sheet covered with water. Bake until tender, about an hour Alternatively, keep the spaghetti squash whole. Poke a few holes deep into the squash with a large knife. Place in the oven whole. Bake for 60 minutes, remove from the oven, and let rest for 10 to 20 minutes before slicing in half with a large serrated knife like a bread knife. Scoop out the seedy inside leaving the spaghetti strands. Once cooked, use a fork to gently scrape the “spaghetti” strands into the center.
  2. 2. For the sauce, melt the butter in a small pot. Once hot add the garlic and saute for 1-2 minutes over medium-low heat. Add the flour and whisk into the butter. Cook for another minute while stirring. Add the cream cheese, warm it up, and stir it into the butter mixture.
  3. 3. Add the milk and whisk well. Bring up to a gentle simmer then remove from the heat. Add the freshly grated cheese and salt and stir until melted, just a minute or two. Pour half the sauce into each spaghetti squash half(or less if using a smaller squash). Gently stir to combine. Top with an extra sprinkle of Parmesan and place under the broiler of your oven for 2-3 minutes until golden and bubbly. Serve immediately.

Make it easier by putting the Spaghetti Squash in the cockpot and letting it cook while you’re at work:
Cut the squash in half, and scoop out the seeds. Place the cut side down in the crockpot with a small layer of water or vegetable broth. Let cook on low for 8 hours or on high for 4 hours.

Read more & see pictures: Here
This recipe is tried and true by Ashley – Enjoy!
Stay tuned for the next installment – you won’t want it!