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Plate of spaghetti squash noodles with a creamy walnut sauce and topped with walnuts and parsley.

Creamy Walnut Pasta Sauce with Spaghetti Squash Noodles

  • Author: Brittany Mullins
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: 3
  • Diet: Vegan


This creamy walnut pasta sauce comes together quickly and tastes delicious over spaghetti squash with peas and parsley. One serving has 16 grams of plant-based protein!


  • 1 large spaghetti squash, turned into noodles (about 4 cups)
  • 1 cup defrosted frozen peas
  • 1/3 cup chopped parsley
  • 1/4 cup walnuts
  • 1 teaspoon olive oil
  • crushed red pepper
  • additional salt and pepper, to taste

Walnut Pasta Sauce

  • 1 cup walnuts
  • 1 teaspoon olive oil
  • 2 cloves garlic
  • 1/4 cup chopped yellow onion
  • 3/4 cup water
  • 2 Tablespoons nutritional yeast
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper


  1. Cook spaghetti squash: Use my roasted ring method or a pressure cooker to cook the squash and then pull apart strands to make noodles.
  2. Toast walnuts: While spaghetti squash is roasting, add 1 cup walnuts to a pan and place in the oven at 400°F for 10 minutes to toast. If you’re using the roasted ring method for the squash you can do this at the same time. Remove walnuts from the pan to cool.
  3. Sauté: In a large skillet, add 1 teaspoon olive oil over medium heat, add garlic and onion and sauté until fragrant and soft.
  4. Make sauce: Transfer onions and garlic and walnuts into a blender and add water, nutritional yeast, dried parsley, salt and pepper. Blend until fully combined and smooth.
  5. Toast walnuts: In the same large skillet, add remaining 1/4 cup walnuts to toast. Add additional oil, if needed. Once toasted, set aside.
  6. Combine and toss: Add cooked spaghetti squash noodles, peas and the walnut sauce into the same large skillet you used for toasting the walnuts and toss to combine. Stir in most of the chopped fresh parsley, reserving a bit for garnish.
  7. Serve: Plate spaghetti squash pasta and top with crushed red pepper, toasted walnuts and fresh parsley. Serve warm.
  • Category: Lunch/Dinner
  • Method: Sauté
  • Cuisine: American


  • Serving Size: 1/3 of recipe
  • Calories: 507
  • Sugar: 13g
  • Sodium: 502mg
  • Fat: 37g
  • Saturated Fat: 4g
  • Unsaturated Fat: 31g
  • Trans Fat: 0g
  • Carbohydrates: 40g
  • Fiber: 13g
  • Protein: 16g
  • Cholesterol: 0mg

Keywords: walnut pasta sauce

Parchment paper lined with protein balls.


Eating healthy doesn’t have to be boring!