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Spaghetti Squash and Cauliflower Mashed Potatoes: The Low Carb Comfort Foods!

Updated on April 3, 2011

Yes, There Is Such a Thing As Low or No Carb Comfort Food!

I love spaghetti; I love mashed potatoes. However, wheat does bad things to me. Yeasty foods do bad things to me. Things that are high in high glycemic carbs turn to sugar really fast and feeds the yeast, which is bad for me. Potatoes starch does all that.

I can go on and on about that. But the bottom line is that food that I love and find comforting aren't good for me.

On top of that, my body does best when I eat even complex carb and protein and fat separate from each other. Thus, even eating whole grain pasta, rice pasta etc, means that I can't use most sauces because they have oil in them. Sugar free isn't enough. So I had to make a 'sauce' which was just tomato paste and vegetables. It was good, but, not comfort food.

Then I discovered spaghetti squash. Well, yum.

I first learned about cauliflower mashed 'potatoes' from Suzanne Somers, but there are lots of recipes around. The thing about potatoes is that they have flavor, but you have to eat a totally plain baked or boiled potato to get it. When you eat baked the way I do, with sour cream and butter or mashed with cream and milk and flavoring, the potatoes become just something to hold the good stuff. So it really doesn't have to be potatoes. In the case of mashed, well cauliflower works really well!

There are actually two ways of making it. The recipe that I followed for baked came out a little too aldente for me, but if you like that, then go for it.

Take one spaghetti squash, sink a fork into it all the way around, as much as you want. Then bake it in a preheated 375 degree oven for one hour or more if you like it softer. Then cut in half, remove the seeds with a spoon. Then take a fork and scrape the body of the squash over and over. You will see vermicelli like spaghetti appear like magic.

Serve with your favorite sauce!

Or try to steams, below (I haven't tried it in a pressure cooker yet, but will let you know when I do)

Prep time: 2 min
Cook time: 48 min
Ready in: 50 min
Yields: 1 or 2


  • One Spaghetti Squash


  1. Cut in half and remove the seeds. Place in shallow baking pan meat down. Put about 3/4 inch of water in pan and cover.
  2. Bake in over for 45-60 minutes or to preference. Take out of oven and use fork to turn the squash into spaghetti by using tungs to scrape the meat.
  3. Serve with favorite sauce.
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Cooking Spaghetti Squash

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Prep time: 6 min
Cook time: 9 min
Ready in: 15 min
Yields: 4-6

Cauliflower Mashed "Potatoes"

  • 1 head of cauliflower
  • 1 tablespoon of cream cheese (or more to taste and texture
  • Chicken broth (or vegetable)
  • 1/4 cup of heavy cream (or more to texture
  • start with little and add if necessary)
  • 1/2 stick of unsalted butter (or more to taste or texture)


  1. Set a stockpot of water to boil over high heat.
  2. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.
  3. In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, cream and butter.
  4. Garnish with chives, and serve hot with pats of butter.
  5. Add a variety of flavors from garlic to ground macadamia or hazel nuts. Herbs and spices are great here.
  6. Use the cream cheese and cream to taste, but add slowly so the dish does not become too liquidy.

Making Cauliflower Mashed Potatoes

Potatoes and Flavor

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Have You Tried Spaghetti Squash?

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    • profile image

      momsfunny 6 years ago

      Never have but it looks great!

    • profile image

      anonymous 6 years ago

      This site is lovely. Well done and thank you for these helpful information. Yummi recipes.

      If you get the chance check out my Trennkost Tabelle blog.

    • Andy-Po profile image

      Nobody 6 years ago from UK

      Sounds interesting. I haven't seen this here in England.

    • TonyPayne profile image

      Tony Payne 6 years ago from Southampton, UK

      I have only had this several times, but I did like it. We eat a lot of veggies in our house.

    • awakeningwellness profile image

      awakeningwellness 6 years ago

      Yes and it's delicious!

    • profile image

      MarkFashionista 6 years ago

      Never try this before, but I will have to soon, it looks delicious!

    • KimGiancaterino profile image

      KimGiancaterino 6 years ago

      Yes, we love it!

    • elyria profile image

      elyria 6 years ago

      Delicious and healthy!

    • norma-holt profile image

      norma-holt 6 years ago

      Never heard of it before but we probably have it under a different name. I will go looking for it now,. Featured this on Holiday Cooking.

    • profile image

      anonymous 6 years ago

      I do like it.

    • RetroMom profile image

      RetroMom 6 years ago

      I love all squashes, spaghetti squash included.

    • profile image

      carolcurtisagius 6 years ago

      thanks for the recipe i love spaghetti and I love potatoes i'll have to try it out

    • Sunfish LM profile image

      Sunfish LM 6 years ago

      I've tried it before and really can't get past the texture.

    • joanhall profile image

      Joan Hall 6 years ago from Los Angeles

      I like spaghetti squash, but I've never actually tried the eat-it-with-pasta-sauce thing. I eat it with butter and garlic salt. Yum.

    • jolou profile image

      jolou 6 years ago

      Yes, and it's a nice alternative to potatoes.

    • ChrisDay LM profile image

      ChrisDay LM 6 years ago

      Yes, we love spaghetti squash

    • hotbrain profile image

      hotbrain 6 years ago from Tacoma, WA

      Yes, but I actually like butternut and acorn squash much better! We often eat butternut squash instead of mashed potatoes. I mash them up and mix salt, pepper, garlic, and butter into them. So yummy!

    • profile image

      SofiaMann 6 years ago

      No, but I'll try it after reading your lens.

    • profile image

      7Suze7 6 years ago

      Never made it