Healthy Fettucine Alfredo

I am a sucker for fettucine sauce in noodles. The creamy white sauce is just so good! I haven’t had pasta very often in the last year. There have been a couple times when I had gone out with friends that I opted for a carbonara pasta. It is a similar creamy white sauce but less calories normally. However, the carbs and calories and fat are enough to keep it a scarce occasion. When I found a possible alternative to alfredo sauce, I was desperate to try it out.

The first part of this recipe is a very common substitute for pasta. Drum roll please….. Spaghetti squash! I know, I know, big shocker! However, it is a great alternative to the carbo-load that is noodles. And in my opinion, you can prepare it as more of an al dente texture or soft texture without really messing with the flavor. For me, I like it to be just barely past al dente kind of texture. I cut it in half put in a pan and cover with foil. I cook it in the oven at 350 for about 45 minutes.

While you are waiting for it to cook, it’s time to prepare your sauce. This sauce is full of protein. The base of it is actually cottage cheese. It’s pretty simple, cottage cheese, garlic powder, parmesan cheese and milk. Just throw it all in the blender until smooth.

After that, I dice up some bacon and tomatoes. Toss the bacon in a frying pan and cook it about halfway. Then you can toss in the tomatoes with it and finish frying the bacon. I like throwing the tomatoes in because it helps to avoid getting a lot of tomato juice from overtaking the dish. When it is done drain out as much of the extra bacon grease as you can.

When the spaghetti squash is ready, grab a fork and use it to shred the squash. Dump the squash into the pan and mix in with the bacon and tomatoes. Add your alfredo substitute and mix until heated through. It’s good stuff and about 350 calories per serving! Not bad!

Healthy Alfredo Substitute

Serves 4 Calories per serving 350


2 Medium Spaghetti Squash

3 cups low-fat Cottage Cheese

1/3 cup Parmesan Cheese

1 tsp Garlic Powder

1/2 Cup Milk

8 slices Bacon

2 Large Tomatoes

Salt and Pepper to taste


Cook spaghetti squash in oven at 350 for 40 to 50 min, or until desired texture.

Combine cottage cheese, parmesan cheese, garlic powder and milk in blender and mix until smooth.

Dice bacon and tomatoes. Add bacon to frying pan, salt and pepper, and cook about halfway through, then add tomatoes. Finish cooking through. Drain grease from the pan. Use fork to shred spaghetti squash and add to pan, mix into bacon and tomatoes. Add sauce from blender and additional salt and pepper, mix in until sauce is warmed through. You could add parsley or green onions if desired.

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