Althea Brown’s Whole30 Spaghetti Squash Mac & Cheese

// Althea Brown’s Whole30 Spaghetti Squash Mac & Cheese

Prep Time

10 mins

Cook Time

7-8 mins

Free Time

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Althea Brown of @wholesomecaribbean developed this recipe for her blog while she was completing a Whole30 reset and wanted to enjoy a version of the macaroni and cheese her family was eating. Tender spaghetti squash “noodles” get coated in a creamy sauce made with cashews, garlic powder, nutritional yeast, and mustard. It’s hard to believe that the final version of this flavorful casserole is dairy and gluten-free.

All of Anyday’s recipes are tested (and retested!) in many different microwaves and home kitchens to make sure they work — and work well.

Althea Brown, One Dish Meals, Vegetables, Gluten-Free, paleo, Shallow Dish, Spaghetti Squash, Squash, Vegan, vegetarian, whole30 One Dish Meals, Vegetables

What You’ll Need

What You’ll Need

The Medium Shallow Dish

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Select your serving size and microwave wattage in the dropdown. The recipe will change accordingly.


Select your microwave wattage in the dropdown. The cook times in this recipe will automatically change accordingly.


To find your microwave’s wattage, look at the front panel, the side of the door, in the back, in the user manual, or Google the model number. If both an input and output wattage are listed, use the output.

Wattage translates to how powerful the microwave is. The higher the wattage, the faster your food will cook. The lower the wattage, the longer the cook time.

When in doubt, start with less time — you can always add more.

Microwave oven by power - 700w



The Medium Shallow Dish


  • ¼  (225g) spaghetti squash, deseeded and cut into large pieces
  • teaspoons olive oil
  • salt, to taste
  • ½ cup (70g) raw cashews
  • ¼ cup (60ml) warm water
  • ¼ teaspoon garlic powder
  • ¾ teaspoon nutritional yeast, plus ¾ teaspoon for garnish
  • ¾ teaspoon onion powder
  • ¼ teaspoon parsley, finely chopped
  • 1 egg yolk
  • ¼ teaspoon spicy brown mustard
  • ⅛ teaspoon nutmeg, freshly grated, optional
  • smoked paprika, for garnish


  1. Preheat oven to 350°F.
  2. Place the spaghetti squash cut-side up in the Anyday dish and season with salt and olive oil. Cover with the lid (knob lifted) and cook in the microwave for 6-7 minutes, or until the squash can be pierced with a fork but is not yet fully tender.
  3. While the squash cooks, place the cashews, warm water, garlic powder, nutritional yeast, onion powder, and salt to taste in a blender and process until it becomes a smooth sauce. Set aside.
  4. Remove the squash from the dish and scoop out the flesh using a fork. Add the squash back into the Anyday dish and shred it with a fork. Add in the cashew sauce, chopped parsley, eggs, spicy mustard, and nutmeg if using, and mix well. Smooth the surface slightly and clean the sides of the dish, then top the dish with some nutritional yeast and paprika.
  5. Bake in the preheated oven for about 15-20 minutes for medium (30-40 for large) if you want a golden top. Alternatively, cook in the microwave for 1-2 minutes if you want to enjoy your dish right away.

Serving suggestions & tips

  • For a creamier dish, skip additional cook time and serve right away.
  • For a vegan-friendly dish, remove the eggs and add more cashew sauce.
  • Add turmeric for an extra golden delicious color.

Recipe notes

  • Find out more about Althea at
  • Microwave ovens vary, even with the same wattages. Adjust cooking times as needed.

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