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 forkPin
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5 from 5 votes

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 192kcal
Author Cindy Newland with Intentionally Eat


  • 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


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


Serving: 1serving | Calories: 192kcal | Carbohydrates: 26g | Protein: 12g | Fat: 8.5g | Fiber: 4g



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,


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  1. 5 stars
    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

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

  3. 5 stars
    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.

  4. 5 stars
    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!

  5. 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.

  6. 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”.

  7. 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!

  8. 5 stars
    This is an awesome recipe, definitely one to try out. I like that it is a healthy alternative and low calorie.

  9. 5 stars
    This is delicious!
    However, I wouldn’t call it a Carbonara Sauce. It’s more like a Marsala.
    Doesn’t matter what you call it, good job!
    I’m just wondering if the zoodles thinned out the sauce because it was watery not thick.
    Next time I’ll heat the zoodles separately. I’m going to also try it with pasta to see if it’s thicker.
    Thanks for sharing this ☺️

    1. So happy you liked it! The zoodles can thin the sauce. I love Palmini noodles (hearts of palm), they aren’t quite as moist as zoodles.

  10. The red pepper takes it out pf the realm of comfort food (and I only used half). Will make again without. Think of it as spaghetti with mushrooms rather than carbonara.

5 from 5 votes

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