Creamy Herb Cashew Spaghetti Squash and Zucchini Noodles for a Delicious Plant-Based Meal
- righteouslivity
- Jan 7
- 4 min read
Spaghetti squash and zucchini noodles offer a fresh, light alternative to traditional pasta dishes. When paired with a creamy herb cashew sauce, they create a satisfying plant-based meal that is both nourishing and flavorful. This recipe is dairy-free, gluten-free, and perfect for meal prep, making it an excellent choice for anyone looking to enjoy wholesome food without sacrificing taste or convenience.
How to Roast Spaghetti Squash Perfectly
Roasting spaghetti squash brings out its natural sweetness and softens the strands, making them easy to combine with other ingredients. Start by preheating your oven to 385°F. Slice the squash lengthwise and scoop out the seeds. Place the halves cut-side down on a parchment-lined baking sheet. Roast for 30 to 35 minutes until the flesh is fork-tender. Let it cool slightly before scraping the flesh into spaghetti-like strands. This method ensures the squash is cooked evenly and maintains a pleasant texture.
Preparing Fresh Zucchini Noodles
Zucchini noodles add a crisp, refreshing contrast to the warm spaghetti squash. Use a spiralizer to create long, thin noodles from four medium zucchinis. Keep these noodles raw to preserve their crunch and nutrients. Since zucchini releases water when cooked, serving them raw helps maintain the dish’s texture and prevents it from becoming soggy.
Making the Creamy Herb Cashew Sauce
The sauce is the heart of this dish, delivering rich flavor and creaminess without dairy. Soak 1½ cups of raw unsalted cashews for 2 to 4 hours to soften them. Blend the soaked cashews with ½ cup raw almonds, ¾ to 1 cup unsweetened oat milk, and ¼ to ½ cup filtered water to reach your desired sauce thickness. Add fresh herbs like ½ cup each of parsley and cilantro for brightness. Include a chopped red bell pepper and a small seeded jalapeño for a subtle kick. Nutritional yeast adds a cheesy, umami flavor, while green onions, sea salt, and black pepper round out the taste. Blend everything until smooth for a luscious, herbaceous sauce.
Combining Ingredients for a Balanced Meal
Once the spaghetti squash strands are ready and the zucchini noodles are spiralized, gently combine them in a large bowl. Toss the warm squash with the raw zucchini noodles to mix the textures. Pour the creamy herb cashew sauce over the vegetables and toss again until everything is evenly coated. This combination balances warm and cool elements, soft and crunchy textures, and a mix of fresh and rich flavors.
Tips for Meal Prep and Storage
This recipe yields eight servings, making it ideal for meal prep. Store the roasted spaghetti squash in the refrigerator for up to five days. Keep the raw zucchini noodles separate and refrigerate for three to four days to maintain their freshness. The cashew sauce can be stored in an airtight container for five to seven days. When reheating, warm only the spaghetti squash to avoid sogginess. Add the zucchini noodles and sauce after heating for the best texture and flavor.
Nutritional Benefits and Macros
Each serving contains approximately 360 calories, with about 11 grams of protein, 28 grams of carbohydrates (including 7 grams of fiber), and 24 grams of mostly unsaturated fat from cashews and almonds. This balance supports sustained energy and satiety, making it a nutritious option for lunch or dinner. The fiber content aids digestion, while the healthy fats contribute to heart health.
Why Choose This Plant-Based Meal
This creamy herb cashew spaghetti squash and zucchini noodles dish offers a wholesome alternative to traditional pasta meals. It suits those with dietary restrictions such as dairy or gluten intolerance and appeals to anyone seeking plant-based options. The recipe’s flexibility allows you to adjust spice levels or herb combinations to suit your taste. It also supports meal planning by providing multiple servings that keep well in the fridge.
Key Nutrient Benefits
Supports gut & metabolic health
Anti-inflammatory, dairy-free alternative
Balanced fats for satiety
Excellent for plant-forward weight management plans
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⏱ Time & Yield
Prep Time: 20 minutes
Cook Time: 30–35 minutes
Total Time: ~55 minutes
Servings: 8 (ideal for meal prep)
🥒 Ingredients
Vegetable Base
2 large spaghetti squash
4 medium zucchini, spiralized (raw)
🌿 Creamy Herb Cashew Sauce (Blend Until Smooth)
1½ cups raw unsalted cashews (soaked 2–4 hrs)
½ cup raw almonds
¾–1 cup unsweetened oat milk
¼–½ cup filtered water (adjust for thickness)
½ cup fresh parsley
½ cup fresh cilantro
1 red bell pepper, chopped
1 small fresh jalapeño, seeded (optional)
¼ cup nutritional yeast
2–3 green onions
1–1½ tsp sea salt (to taste)
½ tsp black pepper
🔥 Instructions
1️⃣ Roast Spaghetti Squash
Preheat oven to 385°F
Slice squash lengthwise and remove seeds
Place cut-side down on parchment-lined baking sheet
Roast 30–35 minutes, until fork-tender
Cool slightly and scrape into strands
2️⃣ Prepare Zucchini Noodles
Spiralize zucchini
Keep raw (no cooking needed)
3️⃣ Assemble
Combine warm spaghetti squash with raw zucchini noodles
Toss gently
Add sauce and mix until evenly coated
🍱 Meal Prep Storage (Recommended)
Squash: Refrigerate up to 5 days
Zucchini noodles: Refrigerate 3–4 days
Sauce: Refrigerate 5–7 days (airtight container)
Reheat squash only. Add zucchini and sauce after warming.
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