Light Spaghetti Squash Carbonara with Turkey Bacon and Peas

Why You’ll Love This Recipe

• All the cozy carbonara vibes with a lighter, veggie-forward base.
• Weeknight-friendly: roast the squash, sauté the rest, toss and eat.
• Creamy Greek yogurt–Parmesan sauce delivers richness without heavy cream.
• Gluten-free and easy to customize with what you have on hand.

Grocery List

• Produce: Spaghetti squash, shallot, garlic, fresh parsley
• Dairy: Plain 2% Greek yogurt, Parmesan cheese (plus optional egg)
• Pantry: Turkey bacon, frozen peas, olive oil, low-sodium chicken broth (or hot water), kosher salt, black pepper

Full Ingredients

For the spaghetti squash

• 1 medium spaghetti squash (2.5–3 lb)
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper

For the pan and mix-ins

• 6 slices turkey bacon, diced
• 1 tsp olive oil (only if pan looks dry)
• 1 small shallot, minced
• 1 garlic clove, minced
• 1 cup frozen peas, thawed
• 2 tbsp low-sodium chicken broth or hot water, for deglazing

For the creamy Greek yogurt–Parmesan sauce

• 3/4 cup plain 2% Greek yogurt
• 3/4 cup finely grated Parmesan cheese, plus more for serving
• 1/4–1/2 cup hot low-sodium chicken broth or hot water, to loosen
• 1/2 tsp freshly ground black pepper (plus more to finish)
• 1/4 tsp kosher salt (adjust to taste)
• Optional: 1 large egg yolk, for extra silkiness

To finish

• 2 tbsp chopped fresh parsley
• Additional black pepper and Parmesan, to serve

Step-by-Step Instructions

Step 1: Roast the squash

Preheat the oven to 400°F (200°C). Halve the spaghetti squash lengthwise and scoop out the seeds. Brush the cut sides with 1 tablespoon olive oil and season with 1/2 teaspoon kosher salt and 1/4 teaspoon pepper. Place cut-side down on a parchment-lined baking sheet and roast until the skin yields easily to pressure and the strands pull apart with a fork, 40–45 minutes. Let cool 5 minutes.

Step 2: Crisp the turkey bacon

While the squash roasts, heat a large skillet over medium heat. Add the diced turkey bacon and cook, stirring occasionally, until the edges are browned and crisp, 6–8 minutes. If the pan looks dry at any point, add 1 teaspoon olive oil to help it along.

Step 3: Sauté aromatics and warm the peas

Stir in the minced shallot and garlic and cook until fragrant, 1–2 minutes. Add the peas and 2 tablespoons broth to deglaze, scraping up any browned bits. Cook 1 minute to warm the peas through. Reduce the heat to low to keep everything warm without sizzling.

Step 4: Whisk the creamy yogurt–Parmesan sauce

In a mixing bowl, whisk together the Greek yogurt, Parmesan, 1/2 teaspoon black pepper, and 1/4 teaspoon salt. Gradually whisk in 1/4 cup hot broth (or hot water) to loosen. If using the egg yolk, whisk it in now. Keep the bowl near the stove so the sauce stays warm, but do not heat it directly yet.

Step 5: Shred the squash into spaghetti-like strands

Use a fork to rake the roasted squash flesh into long strands. Transfer the strands directly to the skillet with the bacon and peas. If you like, reserve the empty squash shells for serving.

Step 6: Combine off heat for a silky sauce

Turn off the heat under the skillet. Pour the yogurt–Parmesan sauce over the hot squash strands and toss gently with tongs until everything is coated and glossy. If the mixture seems thick, add more hot broth a splash at a time until it’s creamy and clings to the strands. Avoid direct high heat at this stage to prevent the yogurt from curdling.

Step 7: Taste, garnish, and serve

Taste and adjust seasoning with additional pepper or a pinch of salt if needed. Sprinkle with chopped parsley and extra Parmesan. Serve immediately in warmed bowls or spooned back into the squash shells for a fun presentation.

Pro Tips

• To cut squash safely, trim a thin slice off the bottom to stabilize, then halve with a sharp chef’s knife.
• Yogurt sauces can curdle if overheated. Always add the sauce off heat and thin with hot broth as needed.
• For the best melt and body, use very finely grated Parmesan (a microplane works well).
• Short on time? Microwave the whole squash for 3–4 minutes to soften before cutting and roasting.
• Season at the end. Parmesan and turkey bacon are salty, so taste before adding more salt.

Variations

• Vegetarian: Skip the turkey bacon and sauté sliced mushrooms in olive oil; add a pinch of smoked paprika for savory depth.
• Spicy: Add 1/4–1/2 teaspoon red pepper flakes with the garlic or finish with Calabrian chili paste.
• Greens boost: Wilt 2 cups baby spinach or chopped kale in the skillet with the peas for extra veg.

Storage & Make-Ahead

Roast the spaghetti squash up to 3 days ahead; shred and refrigerate in an airtight container. Cook the bacon and aromatics day-of for best texture. Leftovers keep 3 days in the fridge. Reheat gently on the stovetop over low heat with a splash of broth or water, stirring constantly until warmed through. Avoid boiling, which can cause the yogurt sauce to separate. Not recommended for freezing.

Nutrition (per serving)

Approximate values: 260 calories; 20 g protein; 18 g carbohydrates; 12 g fat; 5 g fiber; 8 g sugar; 780 mg sodium. Calculated with turkey bacon, yogurt, Parmesan, and peas; optional additions not included. Actual values vary by brand and portion size.