Keto Spaghetti Squash with Bacon and Blue Cheese: A Flavorful Low-Carb Delight

Spaghetti squash is a fantastic, versatile vegetable, especially if you’re following a ketogenic or low-carb lifestyle. Its mild flavor and unique, stringy texture make it an excellent substitute for traditional pasta. When paired with the salty crunch of bacon and the tangy, creamy richness of blue cheese, it transforms into a truly satisfying and gourmet-feeling meal. This Keto Spaghetti Squash with Bacon and Blue Cheese recipe is not only delicious but also surprisingly easy to make. It’s perfect for a weeknight dinner, a potluck dish, or even a sophisticated appetizer.

## Why Spaghetti Squash is Keto-Friendly

Before diving into the recipe, let’s quickly discuss why spaghetti squash is a keto-friendly choice. Unlike traditional pasta, which is high in carbohydrates, spaghetti squash is relatively low in carbs and calories. A one-cup serving of cooked spaghetti squash contains approximately:

* **Calories:** 42
* **Net Carbs:** 5g (Total carbs minus fiber)
* **Fiber:** 2.2g
* **Protein:** 1g
* **Fat:** 0.5g

The high fiber content helps keep you feeling full and satisfied, while the low net carb count makes it a perfect addition to your keto meal plan.

## Ingredients You’ll Need

Here’s a list of the ingredients you’ll need to create this flavorful keto spaghetti squash dish:

* **1 medium spaghetti squash (about 2-3 pounds)**: Choose a squash that feels heavy for its size.
* **6-8 slices of bacon:** Opt for thick-cut bacon for a richer flavor.
* **4 ounces blue cheese, crumbled:** Roquefort, Gorgonzola, or your favorite blue cheese will work.
* **2 tablespoons olive oil:** For roasting the squash and sautéing the garlic.
* **2 cloves garlic, minced:** Adds a wonderful aromatic flavor.
* **2 tablespoons chopped fresh parsley:** For garnish and a touch of freshness.
* **Salt and freshly ground black pepper to taste:** To enhance the flavors.
* **Optional: Red pepper flakes:** If you like a little heat.
* **Optional: 1 tablespoon butter or ghee:** Adds extra richness to the squash.

## Equipment

* **Large knife:** For cutting the spaghetti squash.
* **Cutting board:** To protect your countertop.
* **Baking sheet:** For roasting the squash.
* **Large skillet:** For cooking the bacon and garlic.
* **Spoon or fork:** For scraping the spaghetti squash.
* **Mixing bowl:** To combine all the ingredients.

## Step-by-Step Instructions

Now, let’s get to the fun part – cooking! Follow these detailed steps to create your delicious Keto Spaghetti Squash with Bacon and Blue Cheese.

### Step 1: Preparing the Spaghetti Squash

1. **Preheat your oven to 400°F (200°C).** This ensures the squash cooks evenly.
2. **Wash the spaghetti squash thoroughly.** Remove any dirt or debris.
3. **Carefully cut the spaghetti squash in half lengthwise.** This can be a bit challenging, as spaghetti squash can be quite firm. Use a sharp knife and be cautious. You can also microwave the squash for a few minutes to soften it slightly before cutting.
4. **Scoop out the seeds and stringy fibers from each half.** Use a spoon or ice cream scoop to remove the seeds and pulp. Discard the seeds or save them for roasting later.
5. **Drizzle each half with olive oil and season with salt and pepper.** Make sure to coat the cut surfaces evenly.
6. **Place the spaghetti squash halves cut-side down on a baking sheet.** Roasting them face down helps to create a tender and caramelized texture.
7. **Roast for 45-60 minutes, or until the squash is tender and easily pierced with a fork.** The cooking time will vary depending on the size of the squash. Check for doneness by inserting a fork into the flesh. It should be easily pierced with minimal resistance.

### Step 2: Cooking the Bacon

1. **While the spaghetti squash is roasting, cook the bacon in a large skillet over medium heat.** Place the bacon strips in a cold skillet and gradually increase the heat. This helps to render the fat slowly and evenly.
2. **Cook the bacon until crispy, turning occasionally.** Keep a close eye on the bacon to prevent it from burning.
3. **Remove the bacon from the skillet and place it on a paper towel-lined plate to drain the excess grease.** This helps to keep the bacon crispy.
4. **Once the bacon is cool enough to handle, crumble it into small pieces.** You can use your hands or a knife to crumble the bacon.
5. **Reserve about 1-2 tablespoons of bacon grease in the skillet.** This will be used to sauté the garlic and add extra flavor to the dish. If you have too much grease, discard the excess, leaving only the desired amount in the skillet.

### Step 3: Sautéing the Garlic

1. **In the same skillet (with the reserved bacon grease), add the minced garlic.** Make sure the heat is medium-low to prevent the garlic from burning. Burnt garlic can have a bitter taste.
2. **Sauté the garlic for about 1-2 minutes, or until fragrant.** Stir constantly to prevent it from burning. The garlic should be lightly golden and release a wonderful aroma.
3. **Remove the skillet from the heat and set it aside.**

### Step 4: Assembling the Dish

1. **Once the spaghetti squash is cooked, remove it from the oven and let it cool slightly.** This will make it easier to handle.
2. **Using a fork, scrape the flesh of the spaghetti squash to create spaghetti-like strands.** Start at one end and work your way to the other, separating the strands as you go. Be careful not to scrape too close to the skin.
3. **Transfer the spaghetti squash strands to a large mixing bowl.**
4. **Add the crumbled bacon, sautéed garlic (and bacon grease), and crumbled blue cheese to the bowl.**
5. **Gently toss everything together until well combined.** Be careful not to overmix, as this can cause the blue cheese to break down.
6. **Season with salt and pepper to taste.** Remember that bacon and blue cheese are already quite salty, so start with a small amount and add more as needed. If you like a little heat, add a pinch of red pepper flakes.
7. **Optional: Add butter or ghee for extra richness.** If you want to add even more flavor and richness to the dish, stir in a tablespoon of butter or ghee.
8. **Garnish with fresh parsley.** This adds a touch of freshness and visual appeal.

### Step 5: Serving and Enjoying

1. **Serve the Keto Spaghetti Squash with Bacon and Blue Cheese immediately.** It’s best enjoyed while it’s warm and the blue cheese is slightly melted.
2. **You can serve it as a main course or as a side dish.** It pairs well with grilled chicken, steak, or fish.
3. **Store any leftovers in an airtight container in the refrigerator for up to 3 days.** Reheat gently in the microwave or in a skillet over low heat. The texture may change slightly upon reheating.

## Tips and Variations

Here are some tips and variations to customize this recipe to your liking:

* **Add vegetables:** Feel free to add other vegetables to the dish, such as spinach, mushrooms, or cherry tomatoes. Sauté them with the garlic for added flavor and nutrients.
* **Use different cheese:** If you’re not a fan of blue cheese, you can substitute it with other cheeses, such as feta, goat cheese, or Parmesan. Each cheese will add its unique flavor profile to the dish.
* **Make it vegetarian:** Omit the bacon for a vegetarian version. You can add more vegetables or nuts for added texture and protein.
* **Add nuts:** Toasted walnuts or pecans would add a nice crunch and nutty flavor to the dish.
* **Use different herbs:** Experiment with different herbs, such as thyme, rosemary, or oregano, to create different flavor combinations.
* **Spice it up:** Add a pinch of red pepper flakes or a dash of hot sauce for extra heat.
* **Meal prep:** Spaghetti squash can be cooked in advance and stored in the fridge for up to 3 days. This makes it a great option for meal prepping.
* **Roast the spaghetti squash seeds:** Don’t throw away the seeds! Wash them, toss them with olive oil and salt, and roast them in the oven until crispy. They make a delicious and healthy snack.
* **Make it in the Instant Pot:** You can cook spaghetti squash in the Instant Pot for a faster cooking time. Simply add 1 cup of water to the Instant Pot, place the squash halves on the trivet, and cook on high pressure for 8-10 minutes, followed by a natural pressure release.

## Nutritional Information (Approximate)

* **Serving Size:** 1 cup
* **Calories:** 350-450 (depending on the amount of bacon and blue cheese used)
* **Net Carbs:** 6-8g
* **Protein:** 15-20g
* **Fat:** 25-35g

*Note: Nutritional information is an estimate and may vary depending on the specific ingredients used.*

## Serving Suggestions

* Serve as a main course with a side salad.
* Serve as a side dish with grilled chicken, steak, or fish.
* Serve as an appetizer for a dinner party.
* Pack it for lunch for a healthy and satisfying meal.

## Conclusion

This Keto Spaghetti Squash with Bacon and Blue Cheese recipe is a delicious and satisfying way to enjoy a low-carb meal. It’s easy to make, customizable, and packed with flavor. Whether you’re following a keto diet or simply looking for a healthy and delicious alternative to traditional pasta, this recipe is sure to become a new favorite. So, gather your ingredients, fire up your oven, and get ready to enjoy a flavorful and guilt-free meal!