Althea Brown’s Whole30 Spaghetti Squash Mac & Cheese

Althea Brown’s Whole30 Spaghetti Squash Mac & Cheese

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.


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.


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Product Size

  • Small Dish
  • Medium Shallow
  • Large Shallow
  • Medium Deep
  • Large Deep

Prep Time

10 mins

Cook Time

22-28 mins

Free Time

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  • ¼  (225g) spaghetti squash, deseeded and cut into large pieces
  • 1 ½ 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 7-8 minutes, or until the squash can be pierced with a fork.
  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 with a fork.
  5. Add in the cashew sauce, chopped parsley, eggs, spicy mustard and nutmeg if using and mix well. 
  6. Smooth the surface slightly and clean the sides of the dish, then top the dish with some nutritional yeast and paprika.
  7. Bake in a preheated oven for about 15-20 minutes 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 immediately.
  • For a vegan-friendly dish, remove the eggs and add more cashew sauce.
  • Add turmeric for an extra golden delicious color.
  • Microwave ovens vary, even with the same wattages. Adjust cooking times as needed.