Keto Turkey Alfredo Spaghetti Squash Bake – Cozy, Creamy, and Low-Carb

This Keto Turkey Alfredo Spaghetti Squash Bake is comfort food you can feel good about. It’s creamy, cheesy, and satisfying, with tender strands of spaghetti squash standing in for pasta. Ground turkey keeps things lean, while a quick, garlicky Alfredo sauce ties it all together.

It’s perfect for weeknights, meal prep, or when you want something warm and hearty without the carbs.

Print Recipe

Keto Turkey Alfredo Spaghetti Squash Bake - Cozy, Creamy, and Low-Carb

Prep Time15 minutes mins

Cook Time40 minutes mins

Total Time55 minutes mins

Servings: 6 servings

Ingredients

• 1 medium spaghetti squash (about 2.5–3 lbs)
• 1 lb ground turkey
• 2 tablespoons olive oil, divided
• 3 tablespoons unsalted butter
• 4 cloves garlic, minced
• 1 1/2 cups heavy cream
• 1 cup freshly grated Parmesan cheese, plus extra for topping
• 1 cup shredded mozzarella
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried Italian seasoning
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper, to taste
• 2 tablespoons chopped fresh parsley (or 1 teaspoon dried)

Instructions

• Roast the squash. Preheat oven to 400°F (200°C). Halve the spaghetti squash lengthwise and scoop out seeds. Rub cut sides with 1 tablespoon olive oil, season with salt and pepper, and place cut side down on a baking sheet.Roast 35–45 minutes until tender. Let cool, then scrape into strands. Pat dry with paper towels to remove excess moisture.
• Brown the turkey. Heat remaining 1 tablespoon olive oil in a large skillet over medium-high heat.Add ground turkey, season with salt, pepper, onion powder, and Italian seasoning. Cook, breaking it up, until browned and cooked through, 6–8 minutes. Stir in half the garlic for the last minute.Set aside.
• Make the Alfredo sauce. In a saucepan, melt butter over medium heat. Add remaining garlic and cook 30 seconds until fragrant. Pour in heavy cream and bring to a gentle simmer.Reduce heat and whisk in Parmesan until smooth. Season with salt, pepper, and red pepper flakes if using.
• Combine. In a large bowl, mix spaghetti squash strands, cooked turkey, half the mozzarella, and the parsley. Pour in the Alfredo sauce and toss until evenly coated.
• Assemble and bake. Transfer mixture to a greased 9x13-inch baking dish.Top with remaining mozzarella and a sprinkle of extra Parmesan. Bake at 400°F for 15–20 minutes, until bubbly and lightly golden on top. Broil 1–2 minutes if you want more color.
• Rest and serve. Let the bake sit 5–10 minutes to set.Taste and adjust seasoning. Garnish with extra parsley and serve warm.

Why This Recipe Works

• Spaghetti squash delivers noodle-like texture with minimal carbs and a slightly sweet, neutral flavor.
• Ground turkey adds protein and absorbs the sauce, keeping the bake juicy and flavorful.
• Homemade Alfredo (cream, butter, parmesan) gives rich, silky comfort without added starch.
• One-pan finish means you build layers and bake until bubbly for a golden, cheesy top.
• Easy to customize with veggies, spices, or different cheeses while staying keto-friendly.

What You’ll Need

• 1 medium spaghetti squash (about 2.5–3 lbs)
• 1 lb ground turkey
• 2 tablespoons olive oil, divided
• 3 tablespoons unsalted butter
• 4 cloves garlic, minced
• 1 1/2 cups heavy cream
• 1 cup freshly grated Parmesan cheese, plus extra for topping
• 1 cup shredded mozzarella
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried Italian seasoning
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper, to taste
• 2 tablespoons chopped fresh parsley (or 1 teaspoon dried)

Instructions

1. Roast the squash. Preheat oven to 400°F (200°C). Halve the spaghetti squash lengthwise and scoop out seeds. Rub cut sides with 1 tablespoon olive oil, season with salt and pepper, and place cut side down on a baking sheet.

   Roast 35–45 minutes until tender. Let cool, then scrape into strands. Pat dry with paper towels to remove excess moisture.

2. Brown the turkey. Heat remaining 1 tablespoon olive oil in a large skillet over medium-high heat.

   Add ground turkey, season with salt, pepper, onion powder, and Italian seasoning. Cook, breaking it up, until browned and cooked through, 6–8 minutes. Stir in half the garlic for the last minute.

   Set aside.

3. Make the Alfredo sauce. In a saucepan, melt butter over medium heat. Add remaining garlic and cook 30 seconds until fragrant. Pour in heavy cream and bring to a gentle simmer.

   Reduce heat and whisk in Parmesan until smooth. Season with salt, pepper, and red pepper flakes if using.

4. Combine. In a large bowl, mix spaghetti squash strands, cooked turkey, half the mozzarella, and the parsley. Pour in the Alfredo sauce and toss until evenly coated.
5. Assemble and bake. Transfer mixture to a greased 9×13-inch baking dish.

   Top with remaining mozzarella and a sprinkle of extra Parmesan. Bake at 400°F for 15–20 minutes, until bubbly and lightly golden on top. Broil 1–2 minutes if you want more color.

6. Rest and serve. Let the bake sit 5–10 minutes to set.

   Taste and adjust seasoning. Garnish with extra parsley and serve warm.

How to Store

• Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
• Freeze: Portion into freezer-safe containers and freeze up to 2 months. Thaw overnight in the fridge.
• Reheat: Warm in a 350°F oven, covered, for 15–20 minutes, or microwave in short bursts, stirring between intervals.

Why This is Good for You

• Low in carbs: Spaghetti squash keeps net carbs down while providing fiber.
• High in protein: Ground turkey supports fullness and muscle health.
• Satisfying fats: The Alfredo sauce offers satiating fats that help with appetite control on keto.
• Naturally gluten-free: No flour or thickeners required.

Common Mistakes to Avoid

• Watery bake: Don’t skip patting the squash dry.

  Excess moisture dilutes the sauce.

• Overcooking the sauce: Keep it at a gentle simmer. Boiling can cause separation.
• Under-seasoning: Taste the turkey and sauce before baking and adjust salt and pepper.
• Using pre-shredded cheese only: Freshly grated Parmesan melts smoother and tastes better.

Variations You Can Try

• Spinach and mushroom: Sauté 2 cups spinach and 1 cup sliced mushrooms; fold into the mixture.
• Bacon boost: Crumble 3–4 slices of cooked bacon over the top before baking.
• Chicken swap: Replace turkey with cooked shredded chicken or rotisserie chicken.
• Extra cheesy: Add 1/2 cup ricotta or cream cheese to the sauce for extra richness.
• Dairy-light option: Use half cream and half unsweetened almond milk, and thicken gently with extra Parmesan.

FAQ

Can I cook the spaghetti squash in the microwave?

Yes. Pierce the squash a few times, microwave 5 minutes to soften, halve and seed, then microwave cut side down in a dish with a bit of water for 10–12 more minutes until tender.

Is this recipe spicy?

Only if you add red pepper flakes.

Leave them out for a mild, family-friendly bake.

Can I make it ahead?

You can assemble it up to a day in advance, cover, and refrigerate. Add 5–10 extra minutes to the baking time if starting cold.

What can I use instead of heavy cream?

For a keto-friendly swap, use half-and-half plus extra Parmesan, or a splash of cream cheese to thicken. Avoid milk, which can water down the sauce.

How do I keep the top golden without drying it out?

Bake covered for the first 10 minutes, then uncover to brown.

Finish with a brief broil while keeping a close eye on it.

In Conclusion

This Keto Turkey Alfredo Spaghetti Squash Bake brings cozy, creamy flavor without the carb crash. It’s simple to make, easy to customize, and reheats like a dream. Keep it in your weeknight rotation for a comforting dish that fits your goals and tastes like a treat.