image of healthy spaghetti carbonara by cindy newland of intentionally eat on a white plate with a green napkin and 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! 
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!