Spaghetti squash makes a delicious and filling pasta alternative, and is sinfully delicious coated in this thick, savoury garlic Parmesan sauce.

Makes 4 servings

Spaghetti Squash Ingredients:

  • 1 medium spaghetti squash
  • 1 tbsp avocado oil
  • ¼ tsp salt
  • pinch black pepper


Garlic Parmesan Sauce Ingredients:

  • 1 cup plant milk
  • 1 cup vegan parmesan
  • 1 tbsp avocado oil
  • 4 cloves garlic, finely minced
  • 2 tbsp tapioca starch
  • 1 tbsp brown rice flour
  • 1 tbsp nutritional yeast
  • ¼ tsp red pepper flakes
  • ½ tsp paprika
  • ¾ tsp salt
  • 1½ tsp black pepper
  • ⅓ cup fresh chopped parsley   optional


Spicy Veg Medley Ingredients:

  • 1 tbsp avocado oil
  • 1 cup fresh or frozen corn
  • 2 carrots, diced
  • 2 jalapenos, diced
  • 2 cups Brussels sprouts, quartered
  • ⅓ cup fresh chopped parsley
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp red pepper flakes
  • ¾ tsp salt
  • 1 tsp black pepper
  • ¼ cup water



1. Preheat oven to 400F and prepare a baking tray lined with parchment.  Cut the spaghetti squash in half length-wise and scoop out the seeds.  Rub it in the oil, salt, and pepper and place cut-side down on parchment.  Bake for 35-40 minutes, until fork-tender.  Remove from oven and let cool until cool enough to handle and scoop out flesh.

2. While squash bakes, start the veg medley by heating the avocado oil in a large skillet over medium-high heat.  Add the Brussels sprouts, reduce heat to medium, and let cook for 10 minutes, stirring now and then.

3. Add carrot and jalapenos and let cook for 5 minutes, until softened but not yet browning.

4. Add corn, parsley, spices, and salt & pepper.  Stir to coat and let cook an additional 5 minutes.

5. Turn the heat up to high, wait about 60 seconds, and then pour in the water to create a steaming effect.  Turn the heat down to medium-low, place a lid on the pan, and let this cook for another 5 minutes, until the Brussels sprouts are fork-tender.  If you’re not quite ready to serve, you can place the veg medley in a 225F oven to keep warm.

6. For the sauce, heat the avocado oil in a saucepan over medium heat and add the garlic.  Let this fry for about a minute, infusing the oil.  Whisk in the tapioca flour, brown rice flour, nutritional yeast, red pepper flakes, paprika, and salt and pepper – making sure to evenly coat all the dry ingredients in the oil. Let this cook for another minute.

7. Turn the heat up to high and whisk in your milk of choice, whisking constantly as mixture starts to bubble and thicken – about 5 minutes.

8. Reduce heat to low and whisk in the vegan Parmesan and fresh parsley.  Let this cook over the low heat for another 3-5 minutes.  Taste and adjust seasoning as necessary.  This sauce can stay on the stove with a lid to retain the heat until the spaghetti squash is ready to serve.

9. When squash has had the skin removed, pull apart the “noodles” with two forks and toss the squash in the garlic parm sauce in the pot you made the sauce in, making sure the sauce is nice and hot.  Place the lid back on the pot and let the hot squash and sauce sit together to combine while you get your plates ready.

10.  Serve a generous portion of creamy garlic parm spaghetti squash with a side of spicy veg medley.  Enjoy hot or room temperature.

Pro tip:  I like to serve this with BBQ baked tofu.  Simply press your tofu like I do in my fried rice recipe;  cut into bite-size pieces;  bake for 20 minutes at 400F;  toss in my home-made BBQ sauce;  bake at 425F for an additional 2 minutes;  serve hot!