Content Library Recipes Spaghetti Squash “Mac and Cheese”

Spaghetti Squash “Mac and Cheese”

4 servings Prep time: 20 min

Get ready to have your macaroni and cheese cravings fulfilled with zero artificial flavors or refined carbohydrates. This comforting Spaghetti Squash “Mac and Cheese” is even better than the traditional version, using wholesome squash, goat or nut cheese, and a creamy cauliflower garlic sauce. 

Spaghetti squash is an excellent way to replace pasta if you’re looking for something new. It’s a great food to support vibrant skin, as it contains collagen-boosting vitamin C, as well as antioxidant beta carotene to fight free radicals and protects skin against the sun’s UV rays. 

Cauliflower offers additional vitamin C as well as folate for blood cell function, brain and nerve function, hair, skin and nail health, and more. 

Wishing you health and happiness, Mark Hyman, MD
Spaghetti Squash “Mac and Cheese” Easy Healthy Recipe


  • 2 medium spaghetti squash
  • ½ medium cauliflower, cut into florets
  • 1 tablespoon ghee or coconut oil
  • ½ cup finely chopped yellow onion
  • 2 large garlic cloves, roughly chopped
  • ½ teaspoon sea salt
  • ½ teaspoon smoked paprika
  • ¼ cup light canned coconut milk
  • 4 ounces shredded goat cheese (or substitute dairy-free cheese)
  • 4 large basil leaves, thinly sliced


Step 1 Spaghetti Squash “Mac and Cheese” Healthy Recipe

Step 1

Preheat the oven to 400°F and line a baking sheet with parchment paper. Slice the squash in half horizontally and scoop out the seeds.

Step 2 Spaghetti Squash “Mac and Cheese” Healthy Recipe

Step 2

Place the squash cut side down on the lined baking sheet and roast for 35 minutes or until tender. While the squash is roasting, boil the cauliflower florets in a small pot for 7 minutes, or until fork tender. Transfer the cauliflower into a colander and drain.

Step 3 Spaghetti Squash “Mac and Cheese” Healthy Recipe

Step 3

While the cauliflower is cooking, place a sauté pan over medium heat along with the ghee (or coconut oil) and onions. Sauté for 5 minutes, then add the garlic and sea salt and continue to sauté for 5 more minutes.

Step 4 Spaghetti Squash “Mac and Cheese” Healthy Recipe

Step 4

Remove from heat and add the onions and garlic in a high speed blender with the cauliflower. Add the paprika and coconut milk and blend until smooth.

Step 5 Spaghetti Squash “Mac and Cheese” Healthy Recipe

Step 5

Once the squash is ready, remove it from the oven, and change the oven setting to high broil.

Step 6 Spaghetti Squash “Mac and Cheese” Healthy Recipe

Step 6

Turn the squash so that the cut side is up. Carefully grab a fork and scrape the “spaghetti” away from the peel.

Step 7 Spaghetti Squash “Mac and Cheese” Healthy Recipe

Step 7

Divide the cauliflower mash onto the spaghetti squash bowls and mix.

Step 8 Spaghetti Squash “Mac and Cheese” Healthy Recipe

Step 8

Sprinkle the cheese evenly over the squash, then transfer to the oven for 5 minutes. Remove from oven and sprinkle with basil before serving. Enjoy!

Nutritional Information

Nutritional analysis per serving: Calories: 363, Total Fat: 14g, Saturated Fat: 9g, Cholesterol: 21mg, Fiber: 14g, Protein: 15g, Carbohydrates: 55g, Sodium: 617mg, Sugars: 21g, Net Carbs: 41g

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