Spaghetti squash is a great substitute for regular pasta – it has a very similar look and feel, yet is low calorie (4o calories per cup) and low glycemic (glycemic load 2), unlike traditional pasta which is 220 calories per cup and higher glycemic (glycemic load of 23). You get all the fun of pasta without eating refined carbs. That is a WIN!

The creamy “Alfredo” sauce is made from a mix of soaked cashews and hemp seeds. You could use just cashews, but I love the benefits of hemp seeds. They provide essential, anti-inflammatory omega-3s, complete protein, and minerals like iron and magnesium.

Cashews are an excellent plant-based substitute for dairy, because they add a rich and creamy texture. You can add additional parsley and baby greens or sprouts.


Spaghetti Squash Pasta

1 medium spaghetti squash

Hemp Alfredo Sauce

-1⁄2 cup cashews (soaked in filtered water at least 2 hours or overnight)
1⁄2 cup hemp seeds (soaked with cashews)
2 cloves garlic
2 Tbsp. fresh lemon juice
1/4 cup water
1⁄2 tsp. pink salt
1⁄2 tsp. black pepper or more to taste


1 cup peas frozen
1 cup parsley chopped, optional


Preheat oven to 400 degrees Fahrenheit.

Slice the spaghetti squash into 11⁄2-inch thick rings, scoop out the seeds and discard or reserve for another use. Lay the rings out flat on a parchment lined baking sheet, and bake for 40 minutes.

To make the alfredo sauce, add the soaked cashews and hemp seeds (including the water), garlic, lemon juice, additional water, salt and pepper to a blender (a bullet blender works well) and blend on high for 1 minute or until super creamy and smooth. Set aside.

To make the peas, fill a medium saucepan with a few cups of water and bring to a boil. Add the peas, and cook for about 3 minutes, or according to package directions. Drain and put back in the now empty pot.

When the spaghetti squash is done, use a fork to scrape the flesh into spaghetti squash strands into a large bowl, and discard the skin. (Watch the video on how easy it is to make spaghetti squash). Then add the squash back to the pot with the peas.

Pour the alfredo sauce over the spaghetti squash, and add the chopped parsley (if desired) and mix everything well until all the spaghetti squash is evenly coated in the sauce. To serve, add a little extra fresh cracked black pepper, if desired

Recipes credits: Healthy – by Marlowe

Maria Marlowe is a Integrative Nutrition Health Coach.  She helps busy women develop healthier eating habits, based on a plant-based paleo diet.