Keto spaghetti squash with caramelized vegetables

keto spaghetti squash

Keto spaghetti squash with caramelized vegetables

This pregnancy has my cravings all over the place. A few weeks back, I couldn’t get enough of oranges. I had to have one, or two, the moment I woke up and the craving would stay with me all day long. Lately, it’s all about high fat foods. My body is just screaming for avocados, cashew butter and full fat coconut milk.

There are plenty of theories out there regarding cravings, what they mean and if you should indulge in them or not. Personally, I choose to listen to what my body is asking for. I’m not talking about pints of ice cream, boxes of donuts and bags of chips. I try to eat intuitively and when my body tells me it needs to eat more fatty foods, then I eat more fatty foods. It’s as simple as that.

Does that mean I don’t crave donuts? Heck no, I crave those little soft sugar and fat bombs more often then not. But I know that my body is not actually craving a donut, it’s craving calories in the form of sugar and carbs, so I eat a bowl of mixed fruits like strawberries and bananas and peaches or I’ll have an orange (ha!). If I start daydreaming about cheese pizza, then I know my body needs fat so I eat avocado with a little Himalayan salt and a spoon.

I tend not to want to overcomplicate my life with theories and data. I check in with my self and eat accordingly.

Back when I was following a ketogenic diet, I had to come up with creative ways to replicate my favourite dishes with as little carb as possible and loads of fat. Most of the time, I think I succeeded pretty well.

This keto spaghetti squash was created back then.

The Ketogenic diet

For those of you who don’t know what the ketogenic diet is, let me give you a quick overview.

The ketogenic diet is a very low carb, moderate protein and high fat diet that was developed in the 1920’s to treat epilepsy, mostly in children suffering from uncontrollable and frequent seizures.

Today, the diet is rapidly gaining popularity as a mainstream diet for weight loss and those suffering from diabetes and even cancer.

The ketogenic diet should not be mistaken for the typical low carb diets that put a heavy emphasis on high fat meat and dairy products. The ketogenic diet is a moderate protein diet with an emphasis on high fat foods.

According to the science behind the ketogenic diet, when the body is deprived of glucose (carbs), the liver produces ketones from fatty acids, which the body uses for energy. Eating too much protein in a low carb setting will strain your body into converting that extra protein into glucose. Your body will then burn that protein turned into sugar instead of fat, preventing your body from enjoying the benefits of the ketogenic diet.

So how much fat should a person eat on a ketogenic diet: the average consensus is anywhere between 60 to 80% of your total caloric intake, depending on your current body composition and activity level with carb intake ranging from less then 25 grams per day, up to 50 grams per day, again, according to your body composition, your goals and your activity levels.

Yup, that’s a whole lotta fat and not a whole lotta carbs!

Can a keto diet be vegan?


Like I mentioned previously, the keto diet is not to be confused with the high meat consumption associated with most low carb diets.

A vegan keto diet is very feasible by emphasizing high fat foods like avocados, nuts and nut butter, coconut oil and coconut butter, MCT oil and palm oil. Eating lower carb vegetables like cucumbers, watercress, spinach, kale, brussels sprouts, asparagus (pretty much any green vegetable has the thumbs up), mushrooms, cauliflower and spaghetti squash. And rounding off your plate with seitan, tofu and tempeh. Low sugar fruits like raspberries and blueberries are ok, as long as your remain within your personal carb limit.

Wether this diet is right for you is a decision only you can make but know that it is possible to eat both a ketogenic diet and a vegan diet.

Unto the recipe…

high fat vegan spaghetti squash


As you can see, my recipes back then needed to follow rather strict guidelines. Needless to say, spaghetti squash became one of my favourite vegetables and quickly replaced all my pasta cravings. And because I was always very active, I didn’t need to pay much attention to the carb count in vegetables.

And even though I don’t follow that diet anymore, I still love me some spaghetti squash!

But the sauce is where the magic happens. Pesto is a great high fat addition to any past wannabe dish but a creamy, cheezy, sauce without the downfall of dairy is even better. This sauce uses full fat coconut milk, Dijon mustard, yellow mustard, nutritional yeast and a little salt. Delicious!

Because of the full fat coconut milk, the sauce does have a hint of a coconut taste, which I love, but if you’re not a fan of the coconut-y taste, you can replace it with unsweetened nut mylk and a roux.

To make a roux, melt 2 Tbs. of Earth Balance butter in a saucepan. Once the butter is melted, add 2 Tbs. of flour. Stir with a wooden spoon. Once the two are combined and you can smell the butter cooking, slowly add in your mylk and whisk to prevent clumps. Once the roux has dissolved in the mylk and the sauce starts to thicken, you can add the other ingredients.

Mix the sauce with the spaghetti squash, add some caramelized vegetables on top and you’ve got yourself one heck of a satisfying dish. Trust me, you won’t be hungry after this…and this comes from a pregnant lady whose hungry all the time!

Leave a comment below and let me know how you’ve enjoyed this recipe and if you’ve ever tried the ketogenic diet.

I always love to hear from you!



Keto spaghetti squash with caramelized vegetables
Prep time:
Cook time:
Total time:
Serves: 2-3 portions
This high fat low carb vegan meal is filling and absolutely delicious.
  • 1 large spaghetti squash
  • olive oil
  • 1 red bell pepper
  • 1 orange bell pepper
  • 10 small mushrooms
  • 1 white onion
  • 1 Tbs. red palm oil
  • 1 can full fat coconut milk
  • 1/2 Tbs. Dijon Mustard
  • 1/2 Tbs. yellow prepared mustard
  • 1/3 cup of nutritional yeast
  • Salt to taste
  1. Preheat the oven at 425 degrees.
  2. Cut the spaghetti squash in half, lengthwise, and scrape out the seeds.
  3. Drizzle with olive oil.
  4. Place the squash halves, cut-side down, in a baking dish lined with parchment paper.
  5. Place in the oven and roast until tender, about 35-45 minutes.
  6. In the meantime, julienne your bell peppers, mushrooms and onions.
  7. Melt the red palm oil in a pan over high heat and add your vegetables.
  8. Saute your vegetables for 3-4 minutes then reduce to medium heat and continue cooking for another 5 minutes.
  9. Set aside.
  10. In a saucepan over medium heat add the coconut milk, Dijon mustard and yellow mustard.
  11. Whisk in the nutritional yeast and salt. Taste to adjust the seasoning.
  12. Reduce to low heat and cook the sauce for another 5 minutes.
  13. When the spaghetti squash is cooked, carefully scrap the interior with a fork to make spaghetti-like strands.
  14. Add the squash and sauce to a mixing bowl and combine. Add salt to taste.
  15. Serve in a plate or bowl and top with caramelized vegetables.
  16. Enjoy!




Biryani cauliflower rice stuffed acorn squash


Good morning friends,

The title of this post is a bit long but I wanted to fit as much description as possible in it because I want you guys to get excited about this recipe just from the title. And trust me, you won’t be disappointed. This recipe is just delicious spicy goodness in an acorn squash bowl.

I’ve been getting a lot of comments recently from friends that follow a low-carb or lower carb diet that shy away from plant based recipes because they either find them too high in carbs or they feel they are limited to eating only salads. Although I do agree that a lot of plant based recipes are heavier in carbs from all the beans, root vegetables or fruits, there are so many delicious ways to make a low carb plant based meal that isn’t only salad and that doesn’t rely on processed protein sources, which seems to be another area of concern that I’ll address in another post.

Now I’m not going to debate the pros and cons of high carb vs low carb diets. In one of my previous posts, I stressed the importance of eating a diet with a macro split that works best for YOU. Not what mainstream “experts” or “diet gurus” are saying or pushing onto the public, but what your own body is saying, what feels good for you. Personally (and I’m only sharing this with you guys here because I get asked this question a lot and not because I think this is how you should eat also), I eat a moderate-high carb, moderate protein, lower fat diet. What does that mean exactly? Well it means that I eat 50% carbs, 30% protein and 20% fat. Now for some, this is either too little or too much carbs, too much or too little protein or too much or too little fat. But again, this is what works for me.

And trust me when I say, I’ve tested all spectrum of diets. From pure ketogenic diet (up to 70% fat, 25% protein and 5% carbs) all the way to text book high carb/low fat (80% carbs, 15% protein, 5% fat) and lingering a bit in the high protein world (50% protein, 30% carbs, 20% fat), I can assure you that my current macro split is what works best for my body. But these are just numbers and I’ve learned with time that numbers are just that: numbers, and our approach to our food intake and our overall diet needs to be flexible to meet our body’s needs. For example, on weekends, I tend to eat more carbs because I’m outdoors playing with my 14 month old and my dog, I’m running errands and carrying very heavy grocery bags, I go to the gym or do an intense Ashtanga yoga class or go hiking with my husband… I’m a lot more active then during the week where I’m mostly sitting at a desk working or standing in my kitchen cooking. So I adapt what I eat because my body needs more energy.

On weekdays, I usually don’t eat that much carbs at night, simply because I don’t feel good going to bed on a full stomach and not only do I go to bed early (around 10pm) but again, I tend to be less active on weeknights. I’m not saying I eat low carb at night, I’m saying I eat lower carb. A perfect example of a weeknight dinner would be the following plate divided in three parts: 1/3 mixed green salad with raw hemp hearts with a drizzle of olive oil and apple cider vinegar, 1/3 oven roasted sweet potatoes and 1/3 vegetable and bean curry. If it was the weekend, the plate would be half potatoes, half curry and the raw mixed salad would be in a bowl on the side!

So this recipe is perfect for my weeknight dinners. And it’s gluten free. If however, you enjoy eating more carbs at night and that is how your own body thrives, then please, adjust this recipe and add rice instead of the cauliflower rice. The recipe will still be gluten free, as most rice brands are gluten free, and you’ll eat within your own macros.

It also makes great leftovers for lunch as the Biryani spices develop even more flavour overnight. In my family, spicy Indian food is always a huge hit so I make sure that I prepare plenty to have for lunch the next day, or if you’re like my husband, for breakfast!

I hope you guys enjoy this recipe. Leave me a comment and let me know what kind of dinners you like to have and what macro split works best for you.



Biryani cauliflower rice stuffed acorn squash
Prep time:
Cook time:
Total time:
Serves: 8 portions
This Indian Biryani cauliflower rice is spicy and perfect for a lower carb dinner. The acorn squash is not only a pretty bowl but adds just the right amount of creaminess to the dish. Don’t be intimidated by the long list of steps. It does take a bit of time but it is totally worth it!
  • 2 acorn squash, washed and cut in half
  • 4 Tbs olive oil, divided
  • 1 large onion, diced
  • 3 garlic gloves, minced
  • 2 Cups porcini mushrooms, diced
  • 1 medium zucchini, diced
  • 1 cauliflower head, cut into large chunks
  • 2-4 Tbs Biryani masala powder mix (depending on how spicy you like it)
  • Salt and pepper to taste
  1. Preheat the oven at 375°.
  2. With a spoon, remove the seeds from the squash and keep for a later use.
  3. In a sheet pan, place the acorn squash halves and drizzle with 2 Tbs of olive oil, salt and pepper.
  4. Place in the oven and cook for 35 minutes.
  5. While the squash in cooking, prepare the Biryani cauliflower rice.
  6. In a food processor with an S blade, pulse the cauliflower chunks until you get a rice like consistency. This may take 2-3 times, scraping the bottom of the processor with a spatula to get all the cauliflower chunks. Set aside.
  7. In pan, heat 1 Tbs of olive oil over medium high heat.
  8. Add the garlic and onion and stir. Cook for 3 minutes.
  9. Add the mushrooms and cook for another 3 minutes.
  10. Add the zucchini and cook for another 5 minutes, stirring frequently to prevent the vegetables from burning.
  11. Remove the pan from heat and pour the vegetables into a mixing bowl. Set aside.
  12. Bring the pan back on the heat and add the remaining 1 Tbs of olive oil.
  13. Add the cauliflower rice and stir. Cook for 5 minutes.
  14. Add the vegetables back into the pan with the cauliflower rice and add the Biryani masala powder mix.
  15. Salt and pepper to taste and remove from heat.
  16. When the 35 minutes is up, remove the squash from the oven.
  17. With a large spoon, very carefully scoop some of the squash meat out to create a nice hallow bowl.
  18. Add the squash meat to the cauliflower rice and stir.
  19. Add the cauliflower rice into the acorn squash bowl and out back in the oven.
  20. Set the oven on broil and cook for 5 minutes, watching over carefully so the squash or cauliflower doesn’t burn.
  21. Remove from oven and let cool for 5 minutes.