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    Home » Paleo

    Paleo Carbonara With Spaghetti Squash

    Published: Aug 20, 2022 Updated: Aug 20, 2022 By: Cassidy Stauffer May earn from affiliate links.

    Jump to Recipe Print Recipe
    photo of paleo carbonara with the name of the recipe at the top.

    This Paleo Carbonara uses spaghetti squash for the noodles and combines eggs, bacon, coconut cream, and seasonings to create a rich, creamy, and flavorful carbonara sauce. 

    Carbonara in White Bowl
    Carbonara in a white bowl.

    This low-carb, paleo pasta carbonara uses spaghetti squash in place of noodles and is rich and flavorful. It has a savory and creamy sauce that you won't believe is dairy-free and Paleo!

    This is a healthy meal that you will want to make again and again. I mean, who can turn down a creamy pasta dish with a cheesy taste and bacon!?!

    ❤️ Why You'll Love This Dairy-Free Carbonara: It's quick and easy to make and is also paleo, whole30, dairy-free, gluten-free, and low-carb.

    Or if you're looking for similar low-carb paleo recipes, I think you'll love these spaghetti squash bolognese, keto chicken piccata, and chicken and bacon recipes.

    Or this Whole30 Braised Lemon Garlic Chicken from The Wooded Skillet looks amazing too!

    Jump to:
    • Ingredients
    • Baking the spaghetti squash
    • The sauce
    • Storage and reheating
    • Substitutions and variations
    • Top tips
    • 📖 Recipe
    • 💬 Comments

    Ingredients

    Here are the easy ingredients that you will need:

    • Spaghetti Squash - Paleo noodles that are gluten-free and low-carb.
    • Bacon - Look for thick, high-quality bacon. I prefer nitrate-free.
    • Onion & Garlic - Adds flavor.
    • Chicken Broth or White Wine - Moisture and flavor.
    • Egg & Egg Yolks - Used as a thickener for the sauce, makes it rich and decadent.
    • Nutritional Yeast - Dairy-free replacement for the parmesan cheese. Found in the spice aisle.
    • Salt, Pepper, & Parsley - Seasonings.
    • Coconut Cream - Makes the sauce rich and creamy. Used in place of heavy whipping cream.

    Baking the spaghetti squash

    Spaghetti Squash In White Bowl.
    Cooked spaghetti squash in a bowl.

    To bake the squash, simply place the whole spaghetti squash on a lined baking sheet and bake at 425 degrees for 15-20 minutes, or soft enough to cut in half.

    Using an oven mitt in one hand and a sharp knife in the other, cut in half lengthwise and scoop out the seeds. Place back on the baking sheet cut side down and roast an additional 10-30 minutes.

    Spaghetti squashes vary a lot in size, so you'll need to watch it carefully.

    To check for doneness flip one half of the squash over and run a fork down the side of the squash. If it comes away from the side easily in a nice spaghetti texture it is done. If it is too firm flip it back over and cook an additional 5 to 10 minutes.

    Also, you can poke a sharp knife through the skin of the upside-down squash - if it slides through easily, it's probably done. Or you can taste it. Do not overcook or it will be mushy and ruin the whole dish!!!

    Once done, use a fork to gently scrape out the flesh and set it aside, the squash will come out in noodle-like strands.

    For more precise instructions, see my tutorial on How To Perfectly Cook A Spaghetti Squash.

    The sauce

    Cooked Bacon On Small Plate
    cooked bacon on a paper towel-lined plate

    Step #1: To make the carbonara sauce, start with cooking the bacon.

    Cut the bacon into bite-sized pieces and cook over medium heat until crispy and set aside on a paper towel-lined plate.

    💭Tip: Don't overcrowd the pan. If the pan is overcrowded the bacon won't get crispy so cook in batches if needed. 

    Cooked onion and garlic in a cast-iron skillet.
    Cooked onion and garlic in a cast-iron skillet.

    Step #2: Saute onion and garlic. Then, de-glaze the pan with broth or wine.

    Pour off all of the fat except about 1 or 2 Tbsp. then add some onion and garlic.

    Saute until the garlic is fragrant and the onion begins to caramelize. Pour in some chicken broth or wine and cook until the liquid has almost completely evaporated.

    Whisked eggs, seasonings, and coconut cream in small white bowl.
    Whisked eggs, seasonings, and coconut cream in a small white bowl.

    Step #3: In a medium bowl whisk together the eggs with the coconut cream, nutritional yeast, parsley, salt, and pepper.

    Sauce ingredients in cast iron skillet.
    Paleo sauce ingredients in a cast-iron skillet

    Step #4: Temper the eggs.

    Remove pan from heat then spoon about ¼ of the bacon mixture into the eggs and stir.

    Stir another few large spoonfuls of the mixture into the eggs, then pour the mixture into the pan to warm the eggs but do not let the eggs cook through. This is called tempering the eggs.

    💭Tip: Tempering eggs is a way to heat up and cook the eggs without them scrambling. 

    Close up of carbonara in cast iron skillet
    Close up of carbonara in a cast-iron skillet.

    Step #5: Add the spaghetti squash noodles and bacon and toss to coat thoroughly. Taste and adjust seasonings as needed and serve immediately.

    Storage and reheating

    • Store: Refrigerate in an airtight container for up to 4 days. 
    • Reheat. Place the paleo carbonara in a large skillet over medium-low heat or gently in the microwave.
    • To Freeze. Freezing isn't recommended because the dish will become soggy and not reheat well.

    Substitutions and variations

    • If you aren't dairy-free, you can replace the coconut cream with heavy whipping cream and the nutritional yeast with ¼ cup of grated parmesan cheese.
    • If you're not a fan of spaghetti squash, replace the noodles with shirataki noodles, zucchini noodles, or hearts of palm. My personal favorites are shirataki noodles and zucchini noodles because I think that the hearts of palm have a slight aftertaste.
    • Add 1 cup of frozen peas to the sauce when you add the bacon/egg mixture to the pan.

    Top tips

    • Do not overcook the spaghetti squash. If the squash is overcooked, it will be mushy, not taste good, and ruin the whole dish! Watch the squash carefully and only cook it until it's tender.
    • This only makes 3-4 small servings, depending on the size of the squash. I've never doubled this recipe, but I imagine doubling it would work just fine if you need larger/more servings. 
    • You do not need to worry about eating raw eggs. The eggs get heated enough to cook and thicken the pasta. If you're worried about it though, you can purchase pasteurized eggs that have been heated enough to kill bacteria and are safe to eat raw. 
    • For coconut cream, place a can of full-fat canned coconut milk in the fridge for 24 hours. Then, scoop out the coagulated cream. I recommend Sprouts, Thai Kitchen, or Native Forest brands. Other brands may leave an aftertaste or may not separate as well.
    • Nutritional yeast is found in the spice aisle of most health food stores and it adds a dairy-free cheesy taste. I highly recommend it!

    If you’ve tried this Spaghetti Squash Carbonara please let me know in the comments below! Or if you're looking for more recipes, be sure to check out these healthy dinner ideas from The Honour System!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, YouTube, or E-Mail to find more delicious food!

    📖 Recipe

    Spaghetti Squash Carbonara in White Bowl

    Paleo Carbonara With Spaghetti Squash

    This Paleo Carbonara uses spaghetti squash for the noodles and combines eggs, bacon, coconut cream, and seasonings to create a rich, creamy, and flavorful carbonara. 
    4.88 from 8 votes
    Print Pin SaveSaved!
    Add to Meal PlanGo to Collections
    Cuisine: Italian
    Diet: Dairy-Free, Gluten-Free, grain free, Low-Carb, Paleo, Whole30
    Prep Time: 30 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 1 hour hour
    Servings: 4 small servings/depending on size of squash
    CALORIES :398kcal
    CARBS :23g
    FIBER :5g
    Author: Cassidy Stauffer

    Ingredients

    • 1 medium Spaghetti Squash
    • 8 oz. Bacon
    • ½ Onion - finely chopped
    • 4 Cloves Garlic - minced
    • ¼ C Chicken Broth or White Wine
    • 1 Large Egg
    • 2 Egg Yolks
    • 2 tablespoon Nutritional Yeast
    • ½ tsp. Sea Salt
    • ½ tsp. Ground Pepper
    • 2 Tbsp. Parsley
    • 1 Tbsp. Coconut Cream*
    Prevent your screen from going dark

    Instructions

    Roasting The Spaghetti Squash:

    • Puncture the squash several times with a sharp knife. Then, place the whole spaghetti squash on a lined baking sheet and bake at 425 degrees for 15-20 minutes, or soft enough to cut in half. Using an oven mitt in one hand and a sharp knife in the other, cut in half lengthwise and scoop out the seeds. Place back on the baking sheet cut side down and roast an additional 10-30 minutes.
    • Spaghetti squashes vary a lot in size, so you'll need to watch it carefully. To check for doneness flip one half of the squash over and run a fork down the side of the squash. If it comes away from the side easily in a nice spaghetti texture it is done. If it is too firm flip it back over and cook an additional 5 to 10 minutes. Also, you can poke a sharp knife through the skin of the upside-down squash - if it slides through easily, it's probably done. Or you can taste it. Do not over cook or it will be mushy and ruin the whole dish!!! Once done, use a fork to gently scrape out the flesh and set aside, the squash will come out in noodle-like strands.

    Carbonara Sauce:

    • Heat a large skillet over medium heat. Cut bacon into bite-sized pieces and cook over medium heat until crispy and set aside on a paper towel lined plate. Don't overcrowd the pan. If the pan is overcrowded the bacon won't get crispy so cook in batches if needed. 
    • While the bacon is cooking, whisk together the eggs with the coconut cream, nutritional yeast (if using), parsley, salt, and pepper in a medium-sized bowl and set aside
    • Pour off all the fat except about 1 or 2 Tablespoons, Then, add the onion and garlic. Saute until the garlic is fragrant and the onion begins to caramelize. Pour in the chicken broth or wine and cook until the liquid has almost completely evaporated.
    • Remove pan from heat. Spoon about ¼ of the bacon mixture into the eggs and stir. Stir in another 2 or 3 big spoonfuls of the bacon mixture, then pour the mixture into the pan to warm the eggs but do not let the eggs scramble.
    • Add the spaghetti squash noodles and bacon. Toss to thoroughly coat. Adjust seasonings as needed and serve immediately.

    Add Your Own Notes

    Click here to add your own private notes.

    Notes

    • Do not overcook the spaghetti squash. If the squash is overcooked, it will be mushy, not taste good, and ruin the whole dish! Watch the squash carefully and only cook it until it's tender.
    • This only makes 3-4 small servings, depending on the size of the squash. I've never doubled this recipe, but I imagine doubling it would work just fine if you need larger/more servings. 
    • You do not need to worry about eating raw eggs. The eggs get heated enough to cook and thicken the pasta. If you're worried about it though, you can purchase pasteurized eggs that have been heated enough to kill bacteria and are safe to eat raw. 
    • For coconut cream, place a can of full-fat canned coconut milk in the fridge for 24 hours. Then, scoop out the coagulated cream. I recommend Sprouts, Thai Kitchen, or Native Forest brands. Other brands may leave an aftertaste or may not separate as well.
    • Nutritional yeast is found in the spice aisle of most health food stores and it adds a dairy-free cheesy taste. I highly recommend it!
    • If you are not dairy-free, you can replace the coconut cream with heavy cream and the nutritional yeast with ¼ cup of grated parmesan cheese.

    Nutrition

    Serving: 1/4 of recipe | Calories: 398kcal | Carbohydrates: 23g | Protein: 14g | Fat: 29g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 176mg | Sodium: 685mg | Potassium: 579mg | Fiber: 5g | Sugar: 7g | Vitamin A: 1126IU | Vitamin C: 16mg | Calcium: 94mg | Iron: 2mg

    NET CARBS = Total Carbs - Fiber - Allulose - Xylitol

    Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

    Read More…

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    Comments

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      Recipe Rating




    1. Tsath says

      February 26, 2022 at 3:20 am

      Carbonara is dairy-free BY DEFINITION. There is no dairy in the traditional recipe

      Reply
      • Cassidy Stauffer says

        February 26, 2022 at 12:57 pm

        Hi tsath,

        A major ingredient in traditional carbonara is grated parmesan cheese, which is dairy, and some even include heavy cream. In this recipe, I use nutritional yeast to replicate the flavor of parmesan cheese and coconut cream in place of heavy cream. I hope this helps!

        -Cassidy

        Reply
        • Dennis says

          March 19, 2023 at 1:16 pm

          It's actually pecorino romano in traditional carbonara...

    2. MOSESBRODIN says

      August 03, 2021 at 4:07 am

      I tasked the hubby with throwing this in the crockpot the other day for dinner. It turned out so good! I wouldn't change a thing. I also shared it on my blog today -- linking back to you of course 🙂 Thanks for sharing!!

      Reply
      • Cassidy Stauffer says

        August 03, 2021 at 12:52 pm

        Oh YAY thank you! I'm so happy you liked it 😍

        XO,
        Cassidy

        Reply
    3. Harold Burton says

      June 26, 2021 at 5:04 am

      5 stars
      I have cooked this 1-2 times per week since I learnt this recipe. Very tasty and well worth the time and effort. I didn’t have a sieve handy when I first made this dish and I can say first hand how crucial that step is. I had no idea how big of a difference that was going to make until I experienced both outcomes.King oyster mushrooms are a good substitute if you cant get fresh shitake. I also I like to throw some bok choi in at the last minute to add some green to the meal.This dish reminds me and my lady of our favourite vegan ramen place in japan. Thank you so much for writing this, its a house favourite over here 🙂

      Harold Burton

      Reply
    4. Rose Martine says

      November 04, 2020 at 6:14 am

      This looks tasty but might I suggest that you swap cage-free organic for pastured organic. From what I know, it seems like a kinder option!
      This looks tasty but might I suggest that you swap cage-free organic for pastured organic. From what I know, it seems like a kinder option!
      Regards
      Rose Martine

      Reply
      • Cassidy Stauffer says

        November 04, 2020 at 12:59 pm

        Thanks for the tip Rose!!!

        -Cassidy

        Reply
    5. Rose Martine says

      October 16, 2019 at 6:30 am

      5 stars
      Thank you for sharing this recipie, I made this tonight, and it was amazing!! I am am going to freeze the leftover miso mixture in an ice cube tray for easy measurement in the future. For soft boiled eggs place eggs in 1″ boiling water, cover and cook for 6 minutes exactly, and they come out perfectly. Thanks again!
      Regards
      rose martine

      Reply
    6. Deep Web says

      August 07, 2019 at 6:45 am

      5 stars
      Wow that looks delicious. I love spaghetti squash. I know what you mean about exploding spaghetti squashes — I cooked one in my microwave and it exploded, blew the door open, and just missed my baby in the high chair! I had poked the skin, but don’t think I stabbed it deep enough. I had to get a new microwave – it was totally destroyed. So I always cut them in half now…

      Reply
    7. Eve Hunt says

      July 08, 2019 at 4:47 am

      This is a great list! The thing I started making from scratch was chocolate syrup. Best chocolate milk ever!

      Reply
    8. Alisha Ross says

      June 04, 2019 at 4:20 am

      this was wonderful! Thank you for sharing all these tips and recipes..really helps those of us without the create gene;)

      Reply
      • Cassidy Stauffer says

        June 04, 2019 at 2:02 pm

        Thank you so much Alisha!!! It's my pleasure 🙂

        -Cassidy

        Reply
    9. Moses Brodin says

      June 01, 2019 at 10:54 am

      recipe looks wonderful. i hope you don’t mind but i added this recipe to my site with working links to your page. can’t wait to try this one out!

      Reply
    10. Victoria Tegg says

      May 29, 2019 at 6:57 am

      5 stars
      I don't usually post on recipe blogs, but I just had to say how delicious this was. I made it exactly as the recipe states, and it was just absolutely divine. Making it again this weekend for a friend who doesn't eat dairy. Thanks so much!

      Reply
      • Cassidy Stauffer says

        May 29, 2019 at 1:09 pm

        Thank you Victoria!!! I'm so happy you liked it - thanks for taking the time to comment and let me know 🙂

        -Cassidy

        Reply
    11. Raia Todd says

      January 10, 2017 at 7:08 pm

      Sounds absolutely delicious! Thank you so much for sharing it with us at Allergy Free Thursdays!

      Reply
    12. Shirley @ gluten free easily (gfe) says

      January 03, 2017 at 6:44 pm

      This looks absolutely delicious, Cassidy! I've always loved spaghetti carbonara!

      Happy New Year!
      Shirley

      Reply

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    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

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