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Healthy Spaghetti Carbonara
image of healthy spaghetti carbonara by cindy newland with intentionally eat on a white plate with a gold fork

Healthy Spaghetti Carbonara

This Healthy Spaghetti Carbonara is a delicious low calorie version of the typical fat laden one. It’s loaded with smoky marinated mushrooms, so you will never miss the bacon, egg and cheese or the calories! 

 

 

Think you can’t enjoy pasta while watching your calories? You can with this Healthy Spaghetti Carbonara!

 

The typical Carbonara is loaded with cholesterol, fat and calories, for instance The Cheesecake Factory’s Pasta Carbonara has 2,290 calories, 81 grams of SATURATED fat (not just fat, they don’t include those numbers on their site). Now you know why it was included in The Daily Meal’s, ‘America’s 15 Unhealthiest Chain Restaurant Dishes’.

 

 

I’ve made this Healthy Spaghetti Carbonara with non-dairy milk, mushrooms and zoodles to cut the fat and make it waistline friendly meal!

 

You can always make it with pasta, too, but if you haven’t tried zucchini noodles (zoodles) give ’em a try. They are surprisingly good!

 

I also use nutritional yeast to give it a “cheesy” flavor instead of using cheese. It saves tons of calories, cholesterol and fat, plus its an immune booster, complete protein and has B vitamins for healthy skin, hair and nails. You can find it in most grocery stores in the health food section.

Tip – Try it on popcorn for a healthy “cheezy” flavor!

 

 

This Healthy Spaghetti Carbonara is savory and satisfying and

only 192 calories!

 

image of healthy spaghetti carbonara by cindy newland of intentionally eat on a white plate with a green napkin and gold fork
5 from 4 votes
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Healthy Spaghetti Carbonara

This Healthy Spaghetti Carbonara is a delicious low calorie version of the typical fat laden one. It's loaded with smoky marinated mushrooms, so you will never miss the bacon, egg and cheese or the calories! 
Course Main Course
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Servings 2 servings
Calories 192 kcal
Author Cindy Newland with Intentionally Eat

Ingredients

  • 1/3 cup soy sauce or liquid aminos
  • 3 Tbsp maple syrup
  • 3 Tbsp apple cider vinegar
  • 1 Tbsp liquid smoke
  • 1 lb mushrooms, sliced
  • 1 Tbsp olive oil
  • 1/2 cup onion, chopped
  • 2 cloves garlic, chopped
  • 1 cup almond milk, unsweetened
  • 2 Tbsp nutritional yeast
  • 1 Tbsp cornstarch
  • 4 cups zoodles (zucchini noodles) or 1/2 lb pasta
  • 1 Tbsp parsley
  • 1 tsp red pepper flakes
  • 1/2 tsp white or black pepper

Instructions

  1. Combine amino acids, maple syrup, vinegar and liquid smoke together in a container. Add sliced mushrooms and toss to coat. Marinate for 30 minutes or longer, tossing occasionally. 

    Be sure to reserve 1 Tbsp of marinade for sauce.


  2. While mushrooms marinate, cut your zoodles or boil pasta according to package directions. If using pasta, toss with a little olive oil and return to pot until ready to use.


  3. Place olive oil in a large skillet over medium heat. Saute onion for approximately 3 or 4 minutes, then add garlic and cook for another 2 minutes. Then add mushrooms and continue sauteing for 2 more minutes. Stirring frequently.


  4. Stir almond milk, nutritional yeast, 1 Tbsp of marinade and cornstarch together to create a slurry. Add the slurry to mushroom mixture and stir continuously until it thickens. 


  5. Toss in zoodles or pasta, parsley, red pepper flakes and pepper. Enjoy!

Nutrition Facts
Healthy Spaghetti Carbonara
Amount Per Serving (1 g)
Calories 192 Calories from Fat 77
% Daily Value*
Total Fat 8.5g 13%
Total Carbohydrates 26g 9%
Dietary Fiber 4g 16%
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.

 

You never have to feel guilty for eating this Healthy Spaghetti Carbonara!

 

If you love this recipe, you’ll love Kung Pao Cauliflower! You can save tons of calories with this recipe, too!

 

You’ll notice I used liquid aminos instead of soy sauce. I like the benefits of using them versus using soy sauce. Liquid aminos make the dish gluten free and coconut aminos make it gluten and soy free. You can read more about them at the Mother Nature Network.

 

 

 

Need help on your weight loss journey? Join my Facebook group of Intentional Eaters and find the support you need.

 

 

Intentionally Eat,

Cindy

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18 Comments

  1. Karolina

    I love this! Already copied to my secret books of recipes. My fam loves pasta in any form:) Thanks so much!

    1. Cindy Author

      Yay! Enjoy!

  2. Michelle Leslie

    That sounds so amazingly delicious Cindy. We will often just have those large mushrooms for supper stuffed with yummy goodies and it so filling. Can’t wait to try your spaghetti carbonara

    1. Cindy Author

      Mushrooms are SO good! Enjoy!

  3. Melanie

    Ooo how yummy does this look. Feeling hungry just looking at the piccys. I may try this out x

  4. Daisy

    This sounds absolutely delicious and like something my family would totally love to eat! I’ll be trying this recipe out soon!

  5. Waren Jean

    Wow! I should try this. I am lactose intolerant so I hope taste will not change even if I don’t use almond milk. Haha.. Gosh, this make me hungry.

    1. Cindy Author

      It’s perfect for those that are lactose intolerant. Enjoy!

  6. Ithfifi

    This looks like such a good alternative to the original recipe – I generally would avoid the traditional recipe due to too many carbs, too much dairy and the calories so this is one that would suit in intolerences and needs perfectly!

    1. Cindy Author

      Thanks! I’m glad you like it!

  7. Karla

    This recipe is easy to follow and looks amazing. Thank you for all your hard work.

  8. Sam

    This sounds yummy! I hate mushrooms to be honest, but everything else sounds good (which I guess would it wouldn’t be a Carbonara minus the mushrooms). 🙂 I definitely would like to make a version of this.

  9. NAti

    this dish looks delicious, we have a similar thing in Italy and we call it “Pasta alla boscaiola” in fact without bacon, cheese and egg we don’t call it “carbonara”.

  10. Tanvi Rastogi

    This looks SO good. I would love to make that but I am not a fan of mushrooms. May be switch it with another vegetable.

    ❥ tanvii.com

    1. Cindy Author

      I’ve also used sun-dried tomatoes instead of mushrooms and it was delicious.

  11. Preet

    Oh, I am badly craving for this. This is so good, this will be a huge hit! This would disappear in no time at our house!

  12. Elizabeth O

    This is an awesome recipe, definitely one to try out. I like that it is a healthy alternative and low calorie.

  13. Tiffany Yong

    Wow, I’ve never thought one could make a “cheesey” or creamy carbonara with no cheese and milk! Definitely good for weight watchers!

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