Mar 13 • Healthy Meals
🍝Low Carb Spaghetti Squash Carbonara
Serves: 4 🍝🍝🍝🍝
Prep time: 10 minutes
Cook time: 40-45 minutes (mostly hands-off for squash)
Estimated net carbs per serving: ~8-10g (depending on squash size; squash is ~7-8g net carbs per cup cooked)
🍝Ingredients:
- 1 large spaghetti squash (about 3-4 lbs) - the "noodle" substitute. I use a vegetable spirilizer which is like $10 on amazon.
- 6-8 oz high-quality bacon or pancetta (pasture-raised if possible for better omega-3 profile; turkey bacon works for lower saturated fat)
- 4 large pastured eggs
- 1 cup freshly grated Pecorino Romano or Parmesan cheese (or a mix; aged cheeses add flavor with less volume)
- 2-3 garlic cloves, minced (optional, for extra flavor and allicin benefits)
- 1-2 tsp freshly ground black pepper (generous amount - key to authentic carbonara and longevity perks)
- 2-3 Tbsp extra virgin olive oil (high-polyphenol variety for anti-inflammatory effects)
- Fresh parsley or chives, chopped (for garnish and added antioxidants)
- Optional longevity boosts: a handful of baby spinach or arugula wilted in at the end (adds folate and nitrates)
🍝Instructions:
- Preheat oven to 400°F (200°C). Either spiralize or cut the spaghetti squash in half lengthwise, scoop out seeds, drizzle with 1 Tbsp olive oil, and season lightly with salt and pepper. Place cut-side down on a baking sheet and roast for 20-45 minutes until tender (big time range because noodles take a lot less then a whole squash). Let cool slightly, then use a fork to scrape out the "noodle" or you already have! Set aside and keep warm. (Pro tip: Roasting preserves more nutrients than boiling.)
- While squash roasts, cook the bacon/pancetta in a large skillet over medium heat until crispy (about 8-10 minutes). Remove with a slotted spoon, leaving ~2 Tbsp fat in the pan. Chop the bacon and set aside.
- In the same skillet (reduce heat to low), add minced garlic if using and sauté briefly (30 seconds) to avoid burning.
- In a bowl, whisk the eggs, grated cheese, and a generous amount of black pepper until smooth. This creates the creamy sauce without cream—eggs provide high-quality protein and healthy fats.
- Remove skillet from heat (important to prevent scrambling eggs). Add the spaghetti squash noodles to the pan with the bacon fat/garlic, toss to coat. Pour in the egg-cheese mixture and quickly toss everything together—the residual heat will create a silky sauce. If it seems too thick, add a splash of warm water or more olive oil.
- Stir in the crispy bacon pieces. Taste and adjust pepper/salt. For extra longevity points, toss in spinach/arugula here to wilt slightly.
- Serve immediately, garnished with fresh herbs, more black pepper, and a drizzle of high-quality EVOO.
Why this supports longevity:
- Low glycemic impact helps with metabolic health and insulin sensitivity (key in Blue Zones-style eating).
- Eggs and cheese provide complete proteins and nutrienth.
- Olive oil and black pepper combo offers polyphenols and enhanced bioavailability.
- Veggie base increases fiber and micronutrients without spiking blood sugar.
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🍝Low Carb Spaghetti Squash Carbonara
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