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You are here: Home / Recipes / Main Dish / Vegetarian / Spaghetti Squash Cacio e Pepe (Keto + Gluten Free)

Spaghetti Squash Cacio e Pepe (Keto + Gluten Free)

Published February 22, 2021. Last updated January 24, 2022 by Lauren Vavala

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2 images of spaghetti squash cacio e pepe with text overlay between them
spaghetti squash cacio e pepe with text overlay
spaghetti squash cacio e pepe with text overlay
spaghetti squash cacio e pepe with text overlay
spaghetti squash cacio e pepe with text overlay
spaghetti squash cacio e pepe with text overlay
Steps to make spaghetti squash cacio e pepe with text overlay
spaghetti squash cacio e pepe with text overlay

Spaghetti Squash Cacio e Pepe is a lightened up version of classic Italian Cacio e Pepe. Instead of being made with pasta, the use of spaghetti squash keeps this equally as cheesy and peppery dish low in calories and carbohydrates, as well as, gluten free.

A pink bowl of spaghetti squash cacio e pepe with a fork in it, a small white bowl of cheese, a glass of water and a white towel in the background

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Cacio e pepe translates to “cheese and pepper” in Italian and is a popular, yet simple, pasta dish. It originated in Rome, Italy.

Authentic cacio e pepe is made with tonnarelli or bucatini pasta. Pasta water is added back to the pasta after draining it along with Pecorino Romano cheese and freshly cracked black pepper. It does not usually include butter or cream.

Because this Spaghetti Squash Cacio e Pepe is not pasta, melted butter is used to help make the cheese a bit creamier, but overall, the flavor is still very similar.

Looking for more spaghetti squash dishes? Try this Tuscan Chicken and Spaghetti Squash or one of the other recipes linked at the bottom of this post .

Why This Recipe Works

It’s an easy recipe to make and requires only 6 ingredients. You only need spaghetti squash, olive oil, butter, salt, pepper, and Pecorino Romano or Parmesan cheese.

It can be made quickly for a delicious family dinner on busy weeknights. If you’re in a hurry, you can microwave the squash, rather than roasting it, to save time. Instructions on how to do both methods are below.

This recipe is suitable to a wide range of different dietary needs. It’s lower in calories than the traditional recipe, low in carbs, keto friendly and gluten free.

How To Make Spaghetti Squash Cacio e Pepe

Ingredients

Ingredients to make spaghetti squash cacio e pepe on a white background with labels

  • You can use either Pecorino Romano (traditional) or Parmesan cheese. Pecorino Romano might be harder to find.
  • Make sure the cheese that you will be stirring into the spaghetti squash is finely grated so that is melts evenly.

The full recipe and instructions can be found in the recipe card at the bottom of this post.

Prep!

Preheat your oven to 425°F.

Create!

Two halves of a spaghetti squash roasted on a baking sheet with salt and pepper

Carefully cut the squash in half, remove the seeds and pulp and place on a baking sheet. I always cut mine lengthwise, but you can cut it the opposite way, if you prefer. You will have shorter strands if you cut it lengthwise, as pictured above.

Brush with olive oil and season with salt and pepper. In traditional cacio e pepe, the pasta water would be well salted. In this recipe, we are adding salt to the squash instead.

Roast squash for 30-40 minutes or until tender and starting to caramelize.

Chef’s Tip: you can make the squash in the microwave instead, if preferred. Pierce the squash with a knife into the center several times. Microwave on a plate for 8-12 minutes, depending on the size of your squash. Let cool some, then cut in half to remove strands.

Spaghetti squash strands inside of the skin on a baking sheet

Allow the squash to cool to the point that you can handle it, then use a fork to scrape the strands out of the skin. Place in a serving bowl.

A light pink bowl filled with spaghetti squash and cheese

Melt the butter in the microwave or in a small sauce pan over low heat.

Pour the melted butter over the squash and toss well. Stir in 1/2 to 3/4 of the cheese, reserving the extra for topping.

Present!

Close up of a pink bowl with spaghetti squash cacio e pepe and a fork in it with a small white bowl of cheese in the background

Serve spaghetti squash topped with more cheese and freshly cracked black pepper, to taste.

Tips and Techniques

  • To make spaghetti squash in the microwave, pierce the squash with a knife into the center several times. Microwave on a plate for 8-12 minutes, depending on the size of your squash. Let cool some, then cut in half to remove strands.
  • Use freshly grated cheese for the best results. Pre-shredded, bagged cheese often contain added starches which tend to give the cheese a grittier texture when melted.
  • Store leftovers in an airtight container in the refrigerator. Use within 5-7 days for best results.

FAQ’s

What Does Cacio e Pepe Mean?

Cacio e pepe means cheese and pepper in Italian.

What Is The Difference Between Pecorino Romano and Parmesan Cheese?

Pecorino Romano is made from sheep milk and has a salty, tangy flavor. Parmesan cheese is made from cows milk and is salty and nuttier in flavor. 

Is Spaghetti Squash Keto?

Spaghetti squash has approximately 5.5 grams of net carbs per 1 cup serving. It is a low calorie, keto-friendly food. Pair it with foods higher in protein and/or fats for a complete meal.

More Spaghetti Squash Recipes

Tuscan Spaghetti Squash
Tuscan Spaghetti Squash is an easy vegetarian meal perfect for busy week nights. With only 18 net carbs per generous serving, it’s naturally low carb, keto friendly, and gluten free.
Get The Recipe
Overhead of a skillet with Tuscan Spaghetti Squash and a wood spoon over a wood background with a blue and white towel

Low Carb Spaghetti Squash Carbonara
Low Carb Spaghetti Squash Carbonara has only 5 carbs per serving, yet all of the flavor as the traditional recipe. It's naturally gluten free and takes less than 30 minutes to get this impressive meal on the table!
Get The Recipe
Low Carb Spaghetti Squash Carbonara

Low Carb Garlic Parmesan Shrimp
Low carb Garlic Parmesan Shrimp recipe is rich, delicious, and on the table in under 30 minutes. Served over spaghetti squash, this meal has only 9 net carbs per serving and is naturally gluten free!
Get The Recipe
Low Carb Garlic Parmesan Shrimp and Spaghetti Squash in a black skillet close up

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Spaghetti Squash Cacio e Pepe

Spaghetti Squash Cacio e Pepe is a lightened up version of classic Italian Cacio e Pepe. Instead of being made with pasta, the use of spaghetti squash keeps this equally as cheesy and peppery dish low in calories and carbohydrates, as well as, gluten free.
Course Main Dish
Cuisine Gluten Free, Italian, Low Carb
Diet Diabetic, Gluten Free, Low Calorie
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4 servings
Calories 200kcal
Author Lauren Harris

Ingredients

  • 1 medium spaghetti squash (about 4 cups)
  • 1 tablespoon extra virgin olive oil
  • salt and pepper (to taste)
  • 2 tablespoons unsalted butter (melted)
  • 1 cup pecorino romano cheese (or Parmesan, divided)

Instructions

  • Preheat your oven to 425°F. (See notes if you prefer to microwave the squash.)
  • Carefully cut the squash in half and scrap out seeds and pulp. Place on a baking sheet.
  • Brush with olive oil and season with salt and pepper.
  • Roast squash for 30-40 minutes or until tender and starting to caramelize.
  • Allow the squash to cool to the point that you can handle it, then use a fork to scrape the strands out of the skin. Place in a serving bowl.
  • Melt the butter in the microwave or in a small sauce pan over low heat.
  • Pour the melted butter over the squash and toss well. Stir in 1/2 to 3/4 of the cheese, reserving the extra for topping.
  • Serve spaghetti squash topped with more cheese and freshly cracked black pepper, to taste.

Notes

Tips and Techniques

  • To make spaghetti squash in the microwave, pierce the squash with a knife into the center several times. Microwave on a plate for 8-12 minutes, depending on the size of your squash. Let cool some, then cut in half to remove strands.
  • Use freshly grated cheese for the best results. Pre-shredded, bagged cheese often contain added starches which tend to give the cheese a grittier texture when melted.
  • Store leftovers in an airtight container in the refrigerator. Use within 5-7 days for best results.
 
** Nutritional information is an estimate and may vary. 

Nutrition

Serving: 1serving | Calories: 200kcal | Carbohydrates: 6g | Protein: 8g | Fat: 16g | Saturated Fat: 8g | Cholesterol: 41mg | Sodium: 313mg | Potassium: 99mg | Fiber: 1g | Sugar: 2g | Vitamin A: 365IU | Vitamin C: 2mg | Calcium: 282mg | Iron: 1mg

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Filed Under: Gluten Free, Low Carb, Main Dish, Recipes, Vegetarian

Welcome, I'm Lauren!

Delicious Little Bites is where I share all types of recipes from appetizers to desserts. You will also find plenty of keto, gluten free, and vegetarian recipes here to help you put a delicious meal on the table every night that the whole family will love! Read More...

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