Creamy Mushroom Spaghetti Squash

I’ve always wondered about the first person who decided that squash were edible. I’m talking about any kind of squash. Most are hard on the outside and could probably be used as a zombie head-bashing weapon if needed. They come in all sorts of shapes and various colors. Some have bumps. Some have squash butts. Some are as smooth as porcelain. 

Creamy Mushroom Spaghetti Squash- Luminous Vegans

But for each various type of squash out there, just think….someone said— yeah, this is probably something I can eat. How did they know? Did they try to just bite into it, skin and all? Or did they hack it in half first? Maybe it was all just some pleasant accident.

In any case, I’m thankful to whoever ate the first squash. Because of them I’ve enjoyed butternut, delicata (or sweet potato squash), acorn squash and kabocha. The most recent squash in my I’m-gonna-eat-all-the-different-squash-out-there phase is spaghetti squash.

Creamy Mushroom Spaghetti Squash- Luminous Vegans

Spaghetti squash is named for exactly the reason you think. It looks like spaghetti on the inside. You know how most squash have some stringy-ness involved? Well this squash’s stringy-ness is pasta-like. Even though I looked at like every single spaghetti squash picture online. It wasn’t until I actually scraped out the insides of my first spaghetti squash that I kinda gasped and was like — whoa…so that’s why you’re called spaghetti squash. 

I was inspired by Allyson Kramer to pair the light and delicate strands of spaghetti squash with a heartier, creamy mushroom sauce. Creating a surprisingly rich comfort food. The base of the sauce is nearly identical to the one I used for this “cheesy” vegan alfredo.  It’s an easy meal to put together as the sauce can be made while the spaghetti squash is in the oven.

Creamy Mushroom Spaghetti Squash- Luminous Vegans

Spaghetti Squash with a Creamy Mushroom Sauce

serves 2, print recipe here



  • 1 medium to large spaghetti squash
  • olive oil
  • salt and pepper


  • 1 1/2 cup almond milk
  • 1/2 cup unroasted cashews (soaked for a couple of hours or overnight if not using a high speed blender)
  • 1/4 cup nutritional yeast
  • 1 tbs lemon juice
  • 1/2 tbs chicken-free broth concentrate (I used Better Than Bouillon brand)
  • 1 medium onion chopped
  • 1 clove garlic, minced
  • 8 ounces of chopped button mushrooms
  • 1/2 cup flat leaf parsley, chopped
  • 1 tbs chopped chives + extra for garnish


Preheat the oven to 375F. Cut the squash in half and scrape out seeds. Coat it with olive oil and a sprinkle of salt and pepper. Roast in the oven for about 50 minutes until you can pierce the inside of the squash easily with a fork. 

While the squash roasts, make the sauce by blending together the almond milk, cashews, nutritional yeast, lemon juice and chicken-free broth. Set aside. In a pan over medium-high heat, sauté the onion and garlic in a little oil for about 2-3 minutes. Add the mushrooms and sauté for about another 4 minutes, until mushrooms are tender. Add the chives and parsley and cook for another minute. Then add the set aside sauce. Let the sauce simmer for about 8-10 minutes. Salt and pepper it to taste. 

Creamy Mushroom Spaghetti Squash- Luminous VegansWhen the squash is done, scrape out the inside “noodles” into serving bowls, top with mushroom sauce and garnish with extra chives. 

I’ve roasted spaghetti squash whole and by cutting it in half before sticking it into the oven. Hands down, I prefer cutting it in half first before roasting. This results in squash strands that are moist, but not soggy. Which is perfect for this creamy not-pasta dish. 

Do you like spaghetti squash? What is your favorite squash during squash season?


38 thoughts on “Creamy Mushroom Spaghetti Squash

    1. Tracie

      I am eating this right now, and it is my new favorite Vegan dish! So delicious! I used Coconut Milk, since that’s what I had, and otherwise followed the recipe exactly. Thank you!!!

  1. Jean of all Trades

    Oh, I’ve wondered the same thing about a lot of food. How did someone first realize this was yummy? If I tried a raw potato, for example, I’d give up. I wouldn’t try roasting it. So glad I don’t have to worry about that.

    1. luminousvegans Post author

      Haha! Totally agree on the raw potato thing. Wouldn’t it be fun to be able to step back in a time machine and witness the whole food discovery process? I often wonder if I really look at a fruit or vegetable and thing “yum” because of the way it looks or is it only because I know what it tastes like?

    1. luminousvegans Post author

      Awesome! Thanks Vicki for making it and commenting. I am glad you tried it. Was this your first time cooking with spaghetti squash? I remember the first time I made it, I was so intrigued by the “pasta” strands.

  2. Andrea

    I love spaghetti squash, but I usually default to a red sauce with mushrooms and olives. Your creamy sauce is a wonderful change of pace that I hadn’t thought of using on my squash.

  3. coconutandberries

    I have definitely wondered that about so many fruits and vegetables! I still haven’t seen a spaghetti squash here but I’m sure I’ll be dancing with excitement. I picked up a kabocha for the first time a few days ago. Any thoughts on how to use it?

    1. luminousvegans Post author

      I just cut the kabocha in half moon slices and roasted it with a little oil, salt and pepper. That tends to be my solution for all foods nowadays for some reason. Especially new-to-me foods. Kabocha is not my favorite squash. It is a little more “starchy” tasting than other squash. I’d love to know what you think/thought of it.

  4. Catherine

    Mmmm, this sounds delicious! I usually just pair my spaghetti squash with tomato sauce, but I think I’m going to have to try this instead the next time we get one.

    1. luminousvegans Post author

      Thank you Catherine! You’re the second person to mention tomato sauce which sounds really good to me! We can do swapsies. I’ll do tomato sauce with it next time instead of the white sauce and vice versa for you 🙂

  5. Brittany

    Squash is so good, yet I have STILL not had any this fall!? Well, except for pumpkin from a can..but I hardly count that. Your cream sauce is very similar to one of my staple sauces I will put on almost EVERYTHING! SO GOOD!

    1. luminousvegans Post author

      If it makes ya feel better, I have like 3 cans of unused pumpkin. I thought I was gonna be all about the pumpkin this month, but just haven’t got around to it. Aren’t creamy white vegan sauces the bomb? I can never get enough!

  6. acookinthemaking

    Mmm that creamy mushroom sauce looks AMAZING! I usually just go the traditional marinara route with spaghetti sauce (with the occasional vegan meatball) but I think I definitely need to give this version a try.

    1. luminousvegans Post author

      Thank you Ashley! I will definitely have to try it with marinara sauce next time and maybe with a vegan meatball or two as there is currently a huge sale of Gardein stuff at our local grocery store.

  7. flickingthevs

    I’ve never tried spaghetti squash – just the boring butternut and acorn kinds – but I’m pretty sure anything with that sauce on is going to taste amazing!

    1. luminousvegans Post author

      Aww, thank you!

      Butternut and acorn squash aren’t boring! Those are like two of my favorite squash. This year for some reason though, I’ve been really trying to branch out and try different things. You should try spaghetti squash at least once just to see how cool the little “pasta” strands are. Hopefully you’ll like it too!

  8. Hannah (BitterSweet)

    Every single year, I always forget about spaghetti squash until the very end of the season. Thank you for reminding me with this incredible recipe early on! I do really enjoy it, but you need the right recipe to dress it up properly. Plain, steamed spaghetti squash is no treat, but a magical base for flavorful sauces and toppings. This fits the bill, 100%.

  9. Mihl

    I am really not a fan of spaghetty squash and the recipes it is used in never convinced me. So far. This looks absolutely wonderful and I swear I’ll buy such a squash and make your recipe. Thanks!

    1. luminousvegans Post author

      Awesome! Pretty much anything doused in a creamy white vegan sauce is gonna taste good, right? Hopefully you’ll like the spaghetti squash. And if not, at least you’ll get to see how cool the “pasta” strands are. It really is neat to see the first time.

  10. Cadry's Kitchen

    Our brains work in similar ways. I often wonder how people realized that some foods were edible. Take artichokes. Can you imagine figuring out that if you graze your teeth along the bottoms of the leaves, you can eat it, or if you steam the heart, that is edible too? From the outside, it just looks like a succulent. And imagine all of the times it didn’t work, when people ate poisonous mushrooms, and their families had to take some notes… “With future kids, don’t let them eat the polk-a-dotted toadstools…”

    Anyway, your dish looks super cozy & delicious! I’m glad that someone out there in our history cracked the squash code for us!

    1. luminousvegans Post author

      LOL at your polk-a-dotted toadstool line!! That kind of thought totally crossed my mind as well. I picture people drawing sticks to see who’s turn it was to try the “new plant”. Maybe we should hop in your DeLorean so we can bear witness to some of these first time food-tasting incidents. I just can’t wrap my head around it.

      I also wonder if we’ve hit some kind of “cap” on edible food. Like, do we know all the edible foods out there? Or are there some other crazy squash or plant food waiting to be discovered?

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    1. luminousvegans Post author

      Sorry for the late reply. Hmmm, a sub for nutritional yeast is a tough one for me. Only because I’m addicted to nutritional yeast and make sure to always have it on hand in case I need a fix 🙂 I’m wondering if using a bit of chickpea miso or tahini (not in the same amounts, you’d have to test it out) would offer up some of the creamy, nutty flavors that nutritional yeast offers.

      I’d love to know if you used a good substitute and what it was. Thanks so much for stopping by and commenting!


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