by Olena

Spaghetti Squash Mac and Cheese

by Olena

5 from 2 reviews

Spaghetti Squash Mac and Cheese

Bottom line for spaghetti squash mac and cheese is this: if cashews can be made into a “sour cream”, why spaghetti squash can’t be made into “mac and cheese”?! It can and with amazing results – fluffy, creamy and SO COMFORTING!

Let’s be clear from the very beginning – this spaghetti squash mac and cheese won’t replace pasta but it will satisfy your craving for a bowl of comforting pasta and cheese.

Spaghetti Squash Mac and Cheese in skillet

This pan of veggie saucy goodness is incredible!!! It warms you up from within just like a bowl of soup. I have been eating spaghetti squash mac and cheese for dinner after the workout purring like a kitten.

How to Make Spaghetti Squash Mac and Cheese

scooping out spaghetti squash

Two important things you need to know about spaghetti squash, which I learnt from cooking it about 15 times in the past 2 months:

  1. Do not overcook it – it becomes watery, mushy and not separating into strands.
  2. Choose light colour skin squash – it is much easier to cut open than bright yellow one. My trembling hands confirm that after hammering on a bread knife with a mallet.

spaghetti squash on parchment paper lined tray

Spaghetti squash has the mildest squash flavour out of all squashes. That is why I love it, I think. I found roasting it for 40 minutes in 375 degrees F oven yields the best results. Sometimes it needs more time but start checking after 40 minutes. After it cools down, I string it using the fork and then cut into short strands using kitchen shears. This way it is more reminiscent of elbow macaroni size traditionally used for making mac and cheese.

mac and cheese sauce

The sauce…I made a MUCH lighter mac and cheese sauce by cutting back amount of cheese and eliminating heavy cream. I used butter and whole wheat flour.

I do see questions about replacing flour coming…If you are gluten intolerant/sensitive you probably know better than me how to replace flour with cornstarch, arrowroot powder or xanthan gum. For all other folks – embrace 3 tbsp of gluten.:) It is super hard for me to advise you on a cooking method I haven’t tested myself.


Spaghetti Squash Mac and Cheese in bowl


Spaghetti Squash Mac and Cheese

5 from 2 reviews

Spaghetti Squash Mac and Cheese recipe is traditional comfort food without the extra calories made with vegetables, a bit of butter or coconut oil and only a cup of cheese.

  • Author:
  • Prep Time: 10 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 6 servings 1x



  1. Preheat oven to 375 F degrees F. Wash squash, cut in half lengthwise and remove seeds with a spoon. Punch randomly with a fork, place cut side down on a baking sheet lined with unbleached parchment paper and bake for 40-50 minutes. Remove squash from the oven, let cool until it’s safe to the touch and separate into strands with a fork. Cut into 2” strands using kitchen scissors. Set aside.
  2. In the meanwhile, preheat medium pot or dutch oven on low-medium heat and melt butter or oil. Whisk in flour until small lumps form. Add milk and keep whisking until smooth. Add salt, onion powder and pepper; whisk and let simmer for about 3-4 minutes or until sauce has slightly thickened. Add cheese and whisk again until smooth.
  3. Add squash and mix gently with a spoon to combine. Cover and let squash warm through for about 5 minutes. Serve hot.

Store: Refrigerate in an airtight container for up to 3 – 4 days. Do not freeze.


*I like both ways, depends how much you like coconut oil. **I have not tried to make this recipe gluten free, so I don’t know.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

19 comments on “Spaghetti Squash Mac and Cheese

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  1. Hi Olena, does baking mat work the same in this recipe as parchment paper?
    Have you tried to cook spaghetti squash in your Instant Pot instead of baking it in the oven? Is the oven baked one comes out more tasty? Thanks 🙂

  2. This is an excellent basic recipe with good comfort food mouth feel. I just riffed on it adding cajun spices and cooking green beans in garlic on the side to add at the end along with the spaghetti squash. Next time, I’ll make sure to use whole milk!

  3. I just made this tonight for dinner, and I made it with coconut flour, which is gluten free, and oh wow this is yummy!! My siblings are a tad picky, and they got seconds! A+ recipe, definitely keeping this on the rotation. Thank you!!

      1. Nope, not gritty at all and the sauce did thicken, but not as much as it would with wheat flour. It worked really well!

  4. I’m trying this website with my husband’s family Saturday and I look forward to trying it. I absolutely love spaghetti squash and look forward to any new recipes I find to try it! It will be a test though, his mom is a true Mac and cheese lover but we have cut out must carbs which means no more pastas for us so can’t wait to try it! Looks yummy!

  5. Hi, Just a question…why can this recipe not be frozen? Is it unsafe/unhealthy to freeze? Or will it just not taste the same after being frozen? Thank you!

    1. Hi Stefanie. Spaghetti squash mac and cheese just won’t taste good thawed. The sauce and the squash itself. Trust me. It’s like frozen potato or zucchini. I personally do not enjoy eating it thawed and I’m not picky at all. This recipe refrigerates well though for a long time.

  6. I am with you! Cooking is my favorite thing EVER. I have my squash roasting in the oven now and can’t wait to try this recipe!

  7. Hi Olena! I’m a 28 year old husband and new father to an 8 month old beautiful daughter. My wife and I both work full time and the way our schedule works, I ended up taking on the cooking. I stumbled onto your website for the squash bowls, and have to say you are a genius. LITERALLY every recipe I’ve made has been a total win. My family’s eating healthier and I have a real passion to cook with excellence and with actual real food. Thanks for all the recipes and for being an inspiration!!

    1. Hi J.T. Your comment was not the one I’m used to because majority of my readers are women. So I’m super proud of you and happy to see a man who didn’t take an easy way of putting dinner on a table via processed foods. Your efforts will pay you back million times, especially through a healthy child!!! Thank you so much for your kind words – I just like to cook.:) Enjoy!

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