Delicious and Healthy Spaghetti Squash Recipes

Spaghetti squash is a versatile and nutritious vegetable that can be used in a variety of dishes. With its mild, slightly sweet flavor and noodle-like texture, it makes a great low-carb and low-calorie alternative to traditional pasta. This article explores a variety of healthy and delicious spaghetti squash recipes, ranging from simple weeknight dinners to more elaborate casseroles and bowls.

Roasting Spaghetti Squash: The Foundation

Before diving into specific recipes, it's important to understand how to properly roast a spaghetti squash. Roasting brings out the squash's natural sweetness and creates the desired al dente texture.

1. Preparation: Preheat your oven to 400°F (200°C). Use a large, sharp knife to carefully slice the spaghetti squash in half lengthwise from stem to tail.
2. Seeding: Use a spoon to scoop out the seeds and stringy insides. You can either discard the seeds or roast them like you would pumpkin seeds.
3. Seasoning: Brush the cut sides with olive oil and lightly season with salt and pepper. Garlic powder can also be added.
4. Baking: Place the squash halves face-down on a baking sheet. Bake for around 40 minutes, or until the flesh is fork tender. A good rule of thumb for doneness is if the spaghetti-like strands easily release from the skin.

Alternatively, you can cut the squash widthwise into rings to yield longer strands. Salting the rings for 15 minutes before baking helps draw out moisture, resulting in less mushy noodles.

Simple and Flavorful Recipes

Spaghetti Squash with Garlic, Rosemary, and Lemon

This recipe highlights the natural flavors of spaghetti squash with a simple yet satisfying combination of ingredients.

Ingredients:

• 1 spaghetti squash
• 1 to 2 tablespoons extra-virgin olive oil
• 1 shallot, thinly sliced
• 1 whole garlic clove
• ½ tablespoon minced fresh rosemary
• Red pepper flakes
• Sea salt and freshly ground black pepper
• ½ cup cooked chickpeas, drained and rinsed
• 2 cups chopped kale leaves
• 1 tablespoon fresh lemon juice
• ¼ cup chopped sun-dried tomatoes
• ¼ cup toasted pine nuts
• Freshly grated Parmesan cheese, optional

Instructions:

1. Prepare the spaghetti squash following the roasting directions above.
2. In a large skillet over medium heat, add enough olive oil to lightly coat the pan, then add the shallots, the whole garlic clove (we’ll remove it later), rosemary, a pinch of red pepper flakes, a few pinches of salt, and several grinds of pepper.
3. Once the shallot starts to soften, add the chickpeas and cook for a few minutes until lightly golden brown. If you’re using roasted chickpeas, add them at the end of the recipe instead.
4. Remove the garlic clove, add the kale and lemon juice, and stir.
5. Once the kale is partially wilted, add the squash strands, the sun-dried tomatoes, a little grated Parmesan, and more salt and pepper, to taste. Toss to incorporate.

Spaghetti Aglio e Olio with Spaghetti Squash

A healthy twist on a traditional Italian dish.

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Ingredients:

• 1 spaghetti squash
• Olive oil
• Garlic
• Crushed red pepper flakes
• Italian parsley
• Parmesan cheese

Instructions:

1. Cook the spaghetti squash using your preferred method (air fryer, Instant Pot, microwave, or oven).
2. While the spaghetti squash cooks, add the olive oil and garlic to a medium skillet over medium heat.
3. Once the garlic is sizzling in the skillet, add the crusted red pepper flakes. Sauté for 2 minutes or until the garlic turns a golden color.
4. Scrape up the "noodles" using a fork and add them to the skillet with the aglio e olio sauce, gently tossing to combine.
5. Serve with Italian parsley and Parmesan cheese.

Hearty and Filling Recipes

Skinny Chicken Alfredo Stuffed Spaghetti Squash

This recipe provides a healthier take on a classic comfort food.

Ingredients:

• 1 medium-sized spaghetti squash
• 2 Tbsp. extra-virgin olive oil
• 1/2 cup chopped shallots
• 3 garlic cloves, minced
• 2 Tbsp. all-purpose flour
• 2 cups 2% reduced-fat milk
• 2 Tbsp. fresh lemon juice
• 1/4 cup grated Parmesan cheese
• 1/2 tsp. kosher salt
• 1/2 tsp. pepper
• 1 cup shredded cooked chicken
• 1/2 cup shredded mozzarella cheese
• Fresh parsley, for garnish

Instructions:

1. Preheat oven to 400°F.
2. Use a large knife to cut the spaghetti squash lengthwise from stem to tail. Lightly coat the flesh with cooking spray, and place cut-side down on a baking sheet. Bake for 30 to 40 minutes, until tender. Let sit until cool enough to handle.
3. Meanwhile, heat oil in a large skillet over medium heat. Add shallots and garlic; cook 3 minutes, until soft. Whisk in flour, and cook 2 minutes. Gradually stream in milk, and whisk until smooth. Gently simmer until thickened, about 3 to 4 minutes.
4. Whisk in lemon juice, Parmesan cheese, salt, and pepper. Remove from heat and stir in shredded chicken.
5. Scrape out and discard the seeds of the spaghetti squash. Use a fork to scrape out all of the spaghetti-like strands, and stir them into the chicken Alfredo mixture.
6. Fill empty squash boats evenly with chicken Alfredo mixture, and sprinkle mozzarella cheese overtop.
7. Return to oven and bake for 10 minutes. Set broil to HIGH and broil for 2 minutes, or until cheese is golden in some spots.
8. Remove from oven and garnish with fresh parsley.

Spaghetti Squash with Meat Sauce

A low-carb twist on a traditional favorite, this recipe is also Whole30 and Paleo compliant.

Ingredients:

• 2 small spaghetti squash
• 2 tbsp olive oil
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp olive oil
• 4 cloves garlic, minced
• 1 lb ground Italian sausage
• ½ cup fresh basil
• 6 tbsp tomato paste
• 28 oz can fire roasted diced tomatoes
• 1½ tsp oregano
• ½ tsp thyme

Instructions:

1. Poke several holes in the skin of the spaghetti squash with a sharp knife. Cut the spaghetti squash in half lengthwise. Scoop out the seeds and discard.
2. Rub the inside with olive oil, then season with salt and black pepper. Place cut side down on a baking sheet lined with parchment paper. Roast at 400°F for 40 minutes.
3. Once roasted and cool enough to handle, use a fork to scrape the spaghetti squash into noodle-like strands.
4. Heat a large skillet over medium-high heat. Add olive oil and garlic, cooking for 1 minute until fragrant. Add the ground Italian sausage, plus the remaining salt and black pepper.
5. Stir in the tomato paste, fire roasted diced tomatoes, oregano, thyme, and fresh basil. Simmer for 20-30 minutes.
6. Serve a generous amount of the meat sauce over the roasted spaghetti squash strands.

Creative and Unique Recipes

Mexican Spaghetti Squash Burrito Bowls

These burrito bowls are a flavorful and healthy alternative to traditional Mexican dishes.

Ingredients:

• 1 large (3+ lbs.) spaghetti squash
• 1 Tbsp. cooking oil
• 1 bell pepper, chopped
• 1 red onion, chopped
• Salsa
• Black beans
• Corn
• Fresh cilantro
• Shredded cheese
• Salt and pepper to taste
• Guacamole, sour cream, or plain Greek yogurt for serving

Instructions:

1. Preheat oven to 375 degrees. Using a large, sharp knife, carefully slice spaghetti squash in half. Place face-up on baking sheet and sprinkle with salt and pepper. Bake for 55-75 minutes, depending on size of squash. Strands should be just slightly crunchy when they're done cooking.
2. While squash is in the oven, sauté bell pepper and red onion in cooking oil over medium heat until softened, but still slightly crunchy. Add salsa, black beans, corn, fresh cilantro, and salt and pepper to taste. Stir mixture and heat through. Keep on low heat.
3. When squash is done cooking, remove baking sheet from oven, scoop out seeds and gooey innards, and drain any water that may have collected inside the squash during cooking. Fork through the squash to loosen the strands from the shell.
4. Turn oven up to low broil setting. Fill spaghetti squash shells with warm veggie mixture and stir to combine with the spaghetti squash strands. Top with shredded cheese and return the baking sheet to the oven for 1-2 minutes, until cheese is just melted.
5. Serve with guacamole, sour cream, or plain Greek yogurt.

Spaghetti Squash Spaghetti Bake

This casserole features baked squash noodles tossed with marinara, sautéed vegetables, mozzarella, and fresh basil.

Ingredients:

• 1 medium spaghetti squash
• 2 Tbsp avocado oil
• 1 pound ground turkey
• 1 small onion, diced
• 8 ounces mushrooms, roughly diced
• 1 green bell pepper, diced
• 3 cloves garlic, minced
• 1 1/2 cups red sauce
• 1 teaspoon italian seasoning
• 1 cup mozzarella cheese, divided
• Salt and pepper to taste
• Fresh basil and freshly shredded parmesan cheese for serving

Instructions:

1. Preheat the oven to 400F.
2. Cut the ends off the squash and then cut the squash into 4-5 rings. Lay cut squash rings out on a baking sheet lined with a rack. Sprinkle both sides with salt and wait 15 minutes. Wipe away all salt and moisture that has come from the squash, then proceed with recipe.
3. Give the cut squash a quick spritz of avocado oil and then bake for 30-45 minutes on a lined baking sheet, or until fork tender and the strands pull away from the skin easily.
4. Heat a large oven safe skillet or Dutch oven over medium high heat. Add 1 tablespoon avocado oil. Once it shimmers, add the ground turkey and onion. Season with salt and pepper. Use a wooden spoon to break apart the meat, then stir occasionally and cook for about 8-10 minutes, or until the meat is fully cooked through and onions are translucent.
5. Reduce heat to medium. Add remaining 1 tablespoon oil, then add mushrooms and green bell pepper. Cook and stir occasionally for about 5-7 minutes, or until the mushrooms have released some moisture and cooked down. Add garlic to the pan, stir and cook for about 30 seconds, or until fragrant. Remove the pot from heat.
6. Return the meat and onions to the pan, then add red sauce, italian seasoning and 1/2 cup mozzarella cheese.
7. Use a fork to pull the spaghetti squash strands away from the skin of the baked squash and add that to the pot as well. Stir everything together until well mixed - try to disperse the squash noodles around instead of leaving them in a clump. Top with remaining 1/2 cup cheese.
8. Bake for 10-15 minutes, or until the cheese is melted and bubbly.
9. Top with fresh basil and freshly shredded parmesan cheese if you wish, and then serve immediately.

Tips for Success

• Don't overcook: Check the squash early and stop when tender but still has structure.
• Roast cut-side down: This prevents the top from sitting in its own moisture.
• Drain excess moisture: After scraping the strands, let them sit for 1 minute then fluff and drain any excess moisture with a paper towel if needed.
• Choose the right squash: Look for a spaghetti squash that feels heavy for its size, with firm, matte skin and no soft spots or cracks. A deep golden-yellow color usually means it’s ripe. Avoid any with green patches, which can indicate it was picked too early.

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