Healthy Food

Beet Alfredo and Spaghetti Squash


I know what you’re thinking. Beets in my alfredo sauce? ummm…no.

I promise. This dish will surprise you. I was sent a similar recipe by my sister-in-law who had seen this Beet Alfredo Recipe on the Today show. Their version is vegetarian too! However, knowing that we eat a large amount of animal protein in this house, it had to be adapted, and I adapted it for you here.

I wouldn’t necessarily classify this taste as an alfredo sauce. It is actually rather sweet in flavor, but really delicious and a great way to get those beets into your diet 🙂


Ingredients Needed:

  • small/medium-sized roasted beets (you can roast your own, or Costco sells pre-roasted beets if you don’t have the time)
  • 1 spaghetti squash
  • 3/4 C. raw cashews
  • 1 medium sized onion (I use white or yellow)
  • 6 cloves garlic. Because why not.
  • 1 T. lemon or lime juice
  • salt to taste
  • pepper to taste
  • 1 t. roasted red pepper flakes
  • 1 C. mushrooms
  • 2 Cups chicken (baked/roasted and shredded prior to cooking)…this is a great place to use up some of the chicken left-overs from my Whole30 Crock-pot Whole Chicken
  • Olive Oil (or avocado or coconut)


  • Pre-roast beets if needed. Beets often take about 1 to 1.5 hours to roast in the oven. In order to do this, cut the greens off of each beet. Do not pierce the beet itself at all. Drizzle olive oil over each individual beet and wrap well in aluminum foil. Place in a preheated 400 degree oven. Beets will be easy to pierce with a fork when finished cooking. When they are finished roasting, let them cool so you can easily handle them with your hands and peel. The outer skin should peel off very easily.
  • Preheat oven to 400 degrees F and prepare the spaghetti squash. To do this, cut the squash in half length-wise and scoop out the seeds and pumpkin innards. Place face down on a cookie sheet and place in oven once preheated. Squash usually take about 40-45 minutes depending on the size. You should be able to easily pierce them with a fork when they are finished. There is not need to put water in the pan either. Here is a video to assist.
  • Put the raw cashews in a deep bowl and boil some water (about 2 Cups) stovetop. Once it is boiling, pour the water over the cashews into the bowl and let them soak at least 15 minutes.
  • While the spaghetti squash is cooking, chop the onions and garlic. Place about 1 T. of olive oil in a skillet and sautee the onion and garlic until the onion is opaque. Once this step is complete, place in a blender or food-processor. The food-processor works great, but does leave the sauce a little more gritty. A Vitamix will make a much smoother sauce.
  • Add the salt, pepper, beets, red pepper flakes and lemon/lime to the blender with the onions/garlic. Once the cashews have sat for 15 minutes, drain them of the water and place in the blender also.
  • Blend all ingredients until a smooth sauce forms. Taste test and add salt/pepper as desired. Your sauce is finished 🙂
  • Chop the mushrooms to the size you desire. We like finely chopped mushrooms here. Sautee them stovetop with 1 T. olive oil and salt/pepper until cooked. This should take just a few minutes.
  • Add the shredded chicken to the mushrooms to warm.
  • Wait for the squash to finish and you’re done!
  • Serve up some spaghetti squash topped with the mushroom/chicken medley and a scoop of sauce!

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