Last Updated on December 1, 2024 by Arif Chowdhury
If you’ve been searching for a meal that checks all the boxes—delicious, healthy, low-carb, and easy to make—then this Tuna, Sweet Potato, and Spaghetti Squash Alfredo is about to become your new favorite.
It’s a satisfying pasta-like dish without the guilt of high-carb noodles, making it perfect for those watching their waistline.
This recipe blends the creaminess of Alfredo sauce, the wholesome goodness of sweet potatoes, the subtle umami of tuna, and the unique texture of spaghetti squash into a delightful meal that’s as nutritious as it is tasty.
Whether you’re diving into a low-carb diet or just trying to incorporate healthier meals into your week, this dish is here to make your life easier and your dinner table more exciting.
Let’s take a deeper look at why this combination is a winner for your taste buds and your weight-loss goals.
Why This Dish Works for Weight Loss
A Low-Carb Hero: Spaghetti Squash
Spaghetti squash is a fantastic alternative to traditional pasta, containing only 7 grams of carbs per cup, compared to about 43 grams in a cup of cooked spaghetti.
It also offers plenty of fiber, which helps keep you full longer, making it easier to manage your calorie intake. Plus, its light, slightly sweet flavor pairs beautifully with creamy sauces.
Sweet Potatoes: Nutrient-Packed Carbs
Sweet potatoes are rich in vitamins A and C, potassium, and fiber. While they are a source of carbohydrates, they are complex carbs that provide steady energy and help control cravings.
Research shows that fiber-rich diets are associated with up to 30% lower risk of weight gain, making sweet potatoes an excellent addition to a weight-loss recipe.
Protein Power: Tuna
Tuna is a lean source of protein, essential for muscle repair and maintaining a healthy metabolism.
A 3-ounce serving of canned tuna provides around 20 grams of protein, with very little fat and virtually no carbs, making it a perfect partner for a low-carb dish.
Ingredients You’ll Need
Here’s what you’ll need to bring this delicious dish to life:
For the Spaghetti Squash Base:
- 1 medium spaghetti squash
- 1 tablespoon olive oil
- Salt and pepper to taste
For the Alfredo Sauce:
- 1 tablespoon unsalted butter
- 3 cloves garlic, minced
- 1 cup unsweetened almond milk (or regular milk if preferred)
- 1/2 cup grated Parmesan cheese
- 4 ounces cream cheese
- 1/4 teaspoon nutmeg (optional, for added depth)
- Salt and pepper to taste
For the Topping:
- 1 medium sweet potato, peeled and diced
- 1 can (5-6 ounces) tuna in water, drained
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon chili flakes (optional)
- Fresh parsley or chives for garnish
Step-by-Step Recipe: Tuna, Sweet Potato, and Spaghetti Squash Alfredo
Step 1: Roast the Spaghetti Squash
- Preheat your oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise and scoop out the seeds.
- Drizzle the flesh side with olive oil, sprinkle with salt and pepper, and place it cut-side down on a baking sheet lined with parchment paper.
- Roast for 35-40 minutes, or until the squash is tender and easily shredded with a fork.
Step 2: Prepare the Sweet Potato
- While the squash roasts, toss the diced sweet potato with olive oil, smoked paprika, and chili flakes.
- Spread it out on a separate baking sheet and roast in the same oven for 20-25 minutes, stirring halfway through, until tender and slightly caramelized.
Step 3: Make the Creamy Alfredo Sauce
- In a saucepan over medium heat, melt the butter and sauté the garlic for about a minute until fragrant.
- Add the almond milk and bring to a gentle simmer.
- Stir in the Parmesan cheese and cream cheese, whisking until smooth and creamy. If the sauce feels too thick, you can thin it with a little extra milk.
- Add nutmeg (if using) and adjust salt and pepper to taste.
Step 4: Combine and Assemble
- Once the spaghetti squash is roasted, use a fork to shred it into spaghetti-like strands and transfer to a large mixing bowl.
- Add the Alfredo sauce and toss until the squash is well coated.
- Gently mix in the roasted sweet potatoes and drained tuna, being careful not to break the squash strands too much.
Step 5: Serve and Garnish
- Plate the dish in bowls or on a platter.
- Garnish with freshly chopped parsley or chives for a pop of color and flavor.
- Serve hot and enjoy this creamy, protein-packed, and low-carb delight!
Why You’ll Love This Recipe
- Versatility: This dish is easily customizable. Swap tuna for grilled chicken or mushrooms for a vegetarian twist.
- Meal Prep-Friendly: You can make this dish ahead of time. Store it in airtight containers in the fridge for up to three days.
- Nutritional Powerhouse: Each serving is packed with fiber, protein, and essential vitamins—helping you stay on track with your weight-loss goals without sacrificing flavor.
Tips for Making This Dish Even Easier
- Microwave Shortcut for Squash: If you’re short on time, microwave the spaghetti squash. Pierce it with a fork and microwave for 10-12 minutes, flipping halfway through.
- Cream-Free Sauce: For a lighter version, substitute cream cheese with Greek yogurt and use vegetable broth instead of milk.
- Bulk It Up: Add more veggies like spinach or zucchini to increase volume and nutrients.
Conclusion
This Tuna, Sweet Potato, and Spaghetti Squash Alfredo is proof that healthy eating doesn’t have to be boring or bland. It’s a unique, flavorful dish that brings together low-carb spaghetti squash, the creamy decadence of Alfredo sauce, protein-rich tuna, and the wholesome sweetness of roasted sweet potatoes.
Whether you’re a low-carb enthusiast or just someone looking for a delicious, guilt-free pasta alternative, this recipe hits all the right notes.
Not only is it a meal that feels indulgent, but it’s also packed with the kind of nutrients that make your body feel good.
So, roll up your sleeves, gather your ingredients, and get ready to enjoy a dish that’s sure to become a staple in your kitchen.