Seasonal: Spaghetti Squash with Avocado “Cream” & Cashew “Cheeze” Sauce

Sometimes (especially in the winter), I look forward to coming home from work, cozying up on the couch and enjoying a hearty, indulgent, satisfying dinner. Well, the other night I was in the mood for spaghetti and alfredo sauce. I know, not good! Realizing that would be highly caloric with zero nutrients, I decided to come up with something just as satisfying but loaded with nutrients, healthy fats, and fiber.

In comes Spaghetti Squash with Avocado “Cream” and Cashew “Cheeze” Sauce.

It made enough for 2 meals so it was a great money saver, too! I had leftover sauce too so I added them to a veggie sandwich later in the week.

For the Avocado “Cream” Sauce:
This recipe was adapted from Oh She Glows.


1 large spaghetti squash

Avocado Cream Sauce:

  • 1 medium sized ripe Avocado, pitted
  • 1/2 lemon, juiced + lemon zest to garnish
  • 1 garlic clove
  • 1/2 tsp sea salt, or to taste
  • 1/4 cup fresh basil
  • 2 tbsp extra virgin olive oil
  • Freshly ground black pepper, to taste

Cashew Cheeze Sauce:

  • 2/3  cup (100 g)  cashews
  • 1/4  red onion, chopped
  • 2-3 tbsp red bell pepper
  • 1 clove garlic
  • 1 tbsp low sodium soy sauce
  • 1/2 tsp sea salt
  • 1/2 cup or less water –Use less to make a thick cheeze


For the Spaghetti Squash:

  1. Preheat the oven to 375°F (190 C). Cut the squash in half lengthwise with a sharp knife.
  2.  Scoop out and discard the seeds.
  3. Place squash halves cut side up on a heavy-bottomed roasting pan. Brush with olive oil and season with salt and pepper. (While squash is cooking you can make your sauces)
  4. Roast for about 45 until a fork punctures the flesh of the squash easily. Brush with extra olive oil if squash seems to be drying out.
  5. Remove squash from the oven and allow it to cool about 4 minutes. Use a fork to scrape the flesh from the squash into stringy “noodles” and place in a small serving bowl, or keep in the squash shell.

For the Avocado “Cream” Sauce:
This recipe was adapted from Oh She Glows.

  1. Place the garlic clove, lemon juice, and olive oil into a food processor or high-powered blender.
  2. Process or blend until smooth. Add in the pitted avocado, basil, and salt. Process until smooth and creamy.
  3. Place to the side until squash is done cooking.

For the Cashew” Cheeze” Sauce:
This recipe was adapted from Green Smoothie Girl.

  1. Blend all ingredients in a blender or food processor till as smooth as you want it.
  2. Scrape sides a few times between blending.
  3. Place to the side until squash is done cooking.
  4. Once squash and sauces are finished, place a dollop of each sauce onto the squash and serve with basil leaves as garnish.

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

Servings: 2-3

Calories: 380

Fat: 30 g

Trans Fat: 4.5g

Cholesterol: 0mg

Sodium: 330mg

Carbohydrates: 25g

Fiber: 7g

Sugars: 7g

Protein: 7g