Cheese-less, spaghetti-less cacio e pepe… a very “on brand” recipe of mine lol. I just HAD to recreate a specific-carbohydrate-diet version of this dish that wouldn’t leave my stomach in knots. It may lack gluten and processed cheese, but it definitely doesn’t skip the classic creamy sauce and savory black pepper flavor that make this dish a staple on any Italian restaurant menu!
Using spaghetti squash in place of traditional pasta is probably one of my favorite scd-friendly swaps for Italian dinner nights. This special veggie holds up so well in thick sauces and can be baked and tossed easily! I also LOVE the slight sweetness it adds to dishes (I have the absolute biggest sweet tooth!).
To pack this dish with some protein and healthy fats, I used greek yogurt and olive oil as the base of the creamy sauce. Don’t get me wrong, I love a good quality scd-friendly cheese but 1.) they are hard to find 2.) they are difficult to melt without using heavy cream or a ton of butter 3.) cheese is much lower in protein than greek yogurt. Because I eat a mostly plant-based diet, getting enough protein to sustain my active lifestyle is super important!
Cacio e pepe is also an incredibly easy dish to make! Honestly, I’m pretty sure it took me less than 10 minutes, not including roasted the spaghetti squash of course. BUT to make it extra easy, spaghetti squash is one of those veggies that you can prep a lot of ahead of time since it lasts in the fridge for about a week in an air-tight container! Cooking for the specific carbohydrate diet has never been easier! Ok, enough talking… lets get to the cooking:
Step 1: Roast the spaghetti squash. While it’s in the oven, start making the sauce! Combine the plain greek yogurt (or homemade scd yogurt), olive oil, and spices into a sauce pan over low heat.
Step 2: With a fork, gentle pull apart the “strands” of the spaghetti squash in a horizontal direction and combine in the pan with the sauce.
Step 3: Toss it all together and devour! Totally optional, but I topped my plate off with sliced avocado, more olive oil and black pepper, and diced tomatoes & cucumbers.
scd-friendly cacio e pepe
- Prep Time: 35 minutes
- Cook Time: 8 minutes
- Total Time: 43 minutes
- Yield: 1 serving 1x
- Diet: Gluten Free
Description
A veggie-based, cheese-less version of a classic rich & creamy Italian spaghetti dish!
Ingredients
- 1/2 of a medium spaghetti squash, about 2 cups cooked.
- 1 cup plain greek yogurt
- 1/2 tbsp. extra virgin olive oil
- 1/2 tsp. minced garlic
- 1 tbsp. finely diced red onion
- 1/4 tsp. dried parsley
- 1/8 tsp. salt
- black pepper to taste, about 1/8 tsp.
Instructions
- Cut a spaghetti squash vertically, scoop out the seeds, and roast at 400F for 35 minutes, or until tender. Pull apart strands with a fork and set aside.
- In a nonstick pan, combine the olive oil, garlic, and red onions until slightly caramelized over medium heat, 3-4 minutes.
- Add in the greek yogurt, black pepper, salt, and parsley, stirring frequently for about 5 minutes.
- Turn off the heat and toss in the spaghetti squash using tongs.
- (Optional) Top with more olive oil, black pepper, avocado, and diced tomatoes & cucumber.
- Category: entrees
- Method: stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 240
- Sugar: 13
- Fat: 8
- Carbohydrates: 26
- Fiber: 4
- Protein: 22
Keywords: specific carbohydrate diet, spaghetti squash recipe, easy dinner recipe, gluten-free, healthy dinner
