Lower Carb Cacio e Pepe Spaghetti Squash Bake

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lower carb cacio e pepe spaghetti squash bake

if you’re craving the creamy, peppery goodness of traditional cacio e pepe but want something a little lighter and plant-based, this lower carb spaghetti squash bake is perfectttt!

it’s loaded with flavors reminiscent of classic cacio e pepe, thanks to the rich umami notes from miso and nutritional yeast, while the sunflower seeds or cashews add creaminess without the need for dairy.

the spaghetti squash gives it that pasta-like texture but with fewer carbs, so it’s a win-win for those looking for a lighter twist.

taste and texture

this bake brings all the savory, peppery flavors you love in cacio e pepe, along with a hint of nuttiness from roasted sunflower seeds or cashews.

the spaghetti squash provides a light, slightly sweet base, and when blended with the creamy tofu mixture, it transforms into a dish that feels comforting but not heavy.

topped with melty vegan cheese, each bite is soft and velvety with a perfect pepper kick.

why it’s like cacio e pepe

cacio e pepe is all about simplicity—creamy textures, a peppery bite, and rich, cheesy flavors.

this recipe takes inspiration from those classic notes but makes it plant-based and lighter.

the combination of tofu, nutritional yeast, and hummus creates a creamy sauce that’s just as satisfying as traditional cheese, and the freshly grated peppercorns add the authentic peppery punch.

nutritional benefits

this dish is packed with protein from the tofu and sunflower seeds or cashews, and the spaghetti squash is naturally lower in carbs than traditional pasta while still offering a good amount of fiber and vitamins.

nutritional yeast not only enhances the cheesy flavor but also adds b vitamins, which are great for energy.

the dish is satisfying yet light, making it a balanced option for anyone wanting comfort food with a nutritional boost.

why it’s lower carb

subbing spaghetti squash for pasta is a simple swap that drastically cuts down on carbs, making this a great choice for those watching their carb intake.

instead of using cheese, the blend of tofu, seeds, and nutritional yeast gives that same creamy, cheesy experience without the dairy or extra carbs that come with it.

olive oil and hummus bring healthy fats, which help keep you full and satisfied.

how to make it

1. preheat the oven to 400°f. cut a large spaghetti squash in half, coat with olive oil, and bake for about 45 minutes or until the inside is tender.
2. remove from the oven and let it cool slightly. then, use a fork to scrape out the “spaghetti” strands into a 9×13 baking dish.
3. in a food processor, blend together:
   • 14 ounces of firm tofu (press out extra water)
   • 3/4 cup roasted sunflower seeds or cashews
   • 1 tbsp miso paste
   • juice of 1/2 lemon
   • 2 tbsp olive oil
   • 1 tbsp liquid aminos
   • 1/4 cup nutritional yeast
   • 1/2 tsp grated peppercorns
   • 1/2 cup french onion or garlic hummus
   • 1/2 tsp garlic powder
   • 1 tsp onion powder
   • 1 1/2 cups vegetable broth
4. pour the creamy mixture over the spaghetti squash strands in the baking dish, stirring to coat everything well.
5. top with your favorite vegan cheese, then bake at 375°f for 25 minutes, or until the cheese is melted and bubbly.

storage

if you have leftovers, store them in an airtight container in the fridge for up to 4 days.

to reheat, simply bake in the oven at 350°f for about 10-15 minutes until warmed through, or microwave individual servings for a quick lunch.

this bake also freezes well, so you can portion it out for meal prep and keep it in the freezer for up to a month.

if you like my Lower Carb Cacio e Pepe Spaghetti Squash Bake, you’ll also love these other recipes of mine!

Unreal Healthy Plant-Based Gluten-Free Broccoli Pizzas

Plant-Based Convenient Veggie & Hummus Pasta

Cozy Sun-Dried Tomato & Chickpea Kale Soup

Plant-Based Spanakopita Baked Spaghetti Squash

Protein-Packed Green Goddess Pasta Salad

Plant-Based Protein “Breadsticks” (11g+ per breadstick!)

Blue Zone Lentil and Chickpea Gemista

Revitalizing Salad with Carrot Ginger Miso Dressing

Savory Vegan Protein-Packed Breakfast Sandwiches

Delicious Plant-Based Chickpea & Spinach Nuggets

Satisfying Coconut Tofu Salad with Curry Tahini Dressing

Baked Sweet Potatoes with Nourishing Plant-Based Miso Basil Butter

are you going to make my Lower Carb Cacio e Pepe Spaghetti Squash Bake!?

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