Spaghetti squash is the perfect “clean” food.
It’s highly nutritious, low in calories (only 31 per cup), and highly filling, and it can be prepared and paired in a multitude of ways.
The question, though, is how to make it as easy and delicious as possible.
Well, as you’ll see with these recipes, cooking killer spaghetti squash is a cinch.
You can bake, steam, boil, and microwave it, and it’s almost impossible to overcook, and while it’s naturally on the bland side, it’s also extremely versatile and can be successfully combined with all kinds of foods, including sauces, cheeses, meats, seafood, chicken, and really any other vegetable you like.
So, if you want a lighter version of a traditional pasta dish, try the Spaghetti Squash Chicken Parmesan. For a more creative take on an old favorite, go with the Spaghetti Squash Pizza Crust. And if you want something your kids will eat, too, give the Spaghetti Squash Tater Tots a shot.
Enjoy!
Picture courtesy of Love & Lemons
This easy spaghetti squash recipe is perfect for busy days when you don’t want to cook. Once the spaghetti squash is roasted, this can come together on the stove in less than 15 minutes. Serve with Parmesan if you’re not keeping it vegan, or sprinkle with nutritional yeast for a similar flavor. You’ll want to try this one if you’re used to cooking without enough time – and pick up The Love and Lemons Cookbook: An Apple-to-Zucchini Celebration of Impromptu Cooking to get more recipes like it.
Serves 3
Ingredients
1 spaghetti squash
1 Tbsp. extra-virgin olive oil
1 shallot, thinly sliced
1 clove garlic
1/2 Tbsp. minced fresh rosemary
Pinch of chili flakes
1/2 cup chickpeas, drained and rinsed
2 cups chopped kale leaves, packed
Juice of 1/2 lemon
1/4 cup chopped sun-dried tomatoes (or capers or olives)
1/4 cup toasted pine nuts
Salt and freshly ground black pepper to taste
Nutrition Facts (per Serving)
Calories: 325
Protein: 11 grams
Carbs: 41 grams
Fat: 16 grams
Picture courtesy of Emily Kyle Nutrition
When you use spaghetti squash instead of pasta, you can make an easy, healthy chicken parmesan. The spaghetti squash and baked chicken start out on separate sheet pans. Then they’re stacked together and topped with marinara and cheese before it goes back in the oven. Once you try baked spaghetti squash recipe like this, you’ll want to try other delicious entrées on top too like shrimp scampi or sausage with pesto.
Serves 2
Ingredients
1 small spaghetti squash
2 boneless skinless chicken breasts (about 6 oz. each)
1 large egg, beaten
1 cup whole-wheat bread crumbs
1 cup spaghetti sauce
1/4 cup (about 1 oz.) shredded mozzarella
Salt and freshly ground black pepper to taste
Nutrition Facts (per Serving)
Calories: 397
Protein: 48 grams
Carbs: 29 grams
Fat: 9 grams
Picture courtesy of A Beautiful Mess
This gluten-free pizza crust doesn’t use any alternative flours. Instead it’s made from baked spaghetti squash. Once it’s cooked enough to pull out the insides, spread the squash noodles in a very thin layer onto a baking sheet. Put in the oven until crisp. Then you can add your favorite ingredients like margherita pizza toppings or something out-of-the-box like buffalo chicken and blue cheese.
Serves 2
Ingredients
1 spaghetti squash
1 large egg
1/2 tsp. dried oregano
1/4 tsp. cayenne
1/2 tsp. salt
Nutrition Facts (per Serving)
Calories: 116
Protein: 5 grams
Carbs: 18 grams
Fat: 4 grams
Picture courtesy of The Vintage Mixer
In order to shred spaghetti squash into noodle-like threads, it has to be cooked. You can bake it, steam it, or even use the microwave. But if you’re turning on the oven to finish dinner, you may as well bake it twice. For this spaghetti squash recipe, any spaghetti sauce that you have on hand will be delicious, whether it’s plain or a meaty Bolognese.
Serves 4
Ingredients
2 small spaghetti squash
2 Tbsp. extra-virgin olive oil
1/2 onion, chopped
1 pint marinara sauce
1/2 lb. Italian chicken sausage
1 bag (8 oz.) baby spinach
1 cup (about 4 oz.) shredded mozzarella
1/2 cup (about 2 oz.) grated Parmesan
Salt and freshly ground black pepper to taste
Nutrition Facts (per Serving)
Calories: 399
Protein: 21 grams
Carbs: 36 grams
Fat: 21 grams
Picture courtesy of Natural Comfort Kitchen
This savory pie definitely counts as comfort food. And yet it’s also nutritious with spaghetti squash, eggs, and ricotta cheese. And you’ll get even more vitamins and minerals when you use a mushroom marinara. But if that’s not your favorite flavor, you can use any kind of chunky tomato sauce for this spaghetti squash dinner.
Serves 6
Ingredients
Cooking spray
1 large spaghetti squash (about 5 lbs.)
Sea salt to taste
2 1/2 Tbsp. extra-virgin olive oil
1 large zucchini
1/2 cup (about 1 1/2 oz.) grated Parmesan
2 cups (about 8 oz.) grated mozzarella (or fontina cheese)
3 cups mushroom marinara
1/2 medium onion, finely chopped
1 cup ricotta cheese
3 large eggs
Freshly ground black pepper to taste
Fresh basil (optional garnish)
Nutrition Facts (per Serving)
Calories: 333
Protein: 23 grams
Carbs: 17 grams
Fat: 20 grams
Picture courtesy of One Green Planet
For a healthy cake, you can use a fruit puree like pumpkin to replace the butter. But in this recipe, another kind of squash is used as a replacement – for the flour. Instead of wheat, spaghetti squash becomes the base of this nutritious cinnamon cake. Keep it a vegan recipe with ground flaxseed. Or you could replace the flax with two eggs.
Serves 16
Ingredients
1 small spaghetti squash (about 3 lbs.)
1 cup spelt flour
2 tsp. baking powder
1/4 tsp. baking soda
1 tsp. ground cinnamon
1 tsp. ginger
1/2 tsp. ground allspice
1/2 cup pure maple syrup
1/4 cup coconut oil
2 Tbsp. ground flaxseed
6 Tbsp. water
Nutrition Facts (per Serving)
Calories: 113
Protein: 2 grams
Carbs: 19 grams
Fat: 4 grams
Picture courtesy of Snixy Kitchen
Here’s a unique use for a waffle iron. These spaghetti squash fritters can be cooked in a waffle iron if you have one, or you can fry them on a griddle if you don’t. They’re awesome to make either way. Serve squash fritters with just the yogurt sauce as a snack. Or they make a mean brunch alongside a light salad and sausage (or veggie sausage) patties.
Serves 16
Ingredients
Fritters:
1 small spaghetti squash (about 3 lbs.)
2 tsp. extra-virgin olive oil
3 large shallots, finely chopped
1/4 cup fresh parsley, finely chopped
1/2 tsp. ground cumin
1/2 tsp. turmeric
1/2 tsp. ground cinnamon
1 tsp. sugar
1/2 tsp. salt
1 egg white
1/2 cup chickpea flour
3 Tbsp. sweet rice flour
2 Tbsp. tapioca starch (or flour)
1 Tbsp. baking powder
1 large egg
1/2 cup whole milk
3 Tbsp. unsalted butter, melted
Sauce:
1/4 cup nonfat plain Greek yogurt
1/4 cup sour cream
1/2 cup fresh parsley, packed
2 Tbsp. fresh dill
1 Tbsp. freshly squeezed lemon juice
1 1/2 Tbsp. extra-virgin olive oil
1 clove garlic
1/4 tsp. salt
Nutrition Facts (per Serving)
Calories: 136
Protein: 6 grams
Carbs: 17 grams
Fat: 6 grams
Picture courtesy of Smile Sandwich
This casserole looks indulgent, but it offers well-balanced nutrition. And it doesn’t take many ingredients to cook this healthy dinner. Along with spaghetti squash, this recipe has turkey sausage, bell peppers, and eggs. And you can use your favorite pasta sauce, like basil and garlic, to easily add more flavor.
Serves 8
Ingredients
1 medium spaghetti squash (about 4 lbs.)
1 lb. Italian turkey sausage
1 red bell pepper, diced
1 green bell pepper, diced
2 cups pasta sauce
3 large eggs, whisked
2 cups (about 8 oz.) mozzarella cheese
Salt and freshly ground black pepper to taste
Fresh basil (optional)
Nutrition Facts (per Serving)
Calories: 331
Protein: 22 grams
Carbs: 30 grams
Fat: 15 grams
Picture courtesy of She Likes Food
This popular snack gets a small makeover by mixing in another veggie. To add spaghetti squash into homemade tater tots, all you have to do is mix the cooked squash noodles with the shredded potato before forming the tots. Serve this fun vegan spaghetti squash snack with ketchup, barbecue sauce, or ranch. You could also make a savory-sweet dip by mixing maple syrup into a flavorful mustard.
Serves 6 / Makes about 40
Ingredients
3 large russet potatoes
1 medium spaghetti squash (about 4 lbs.)
2 tsp. salt
1 Tbsp. extra-virgin olive oil (more as needed)
Nutrition Facts (per Serving)
Calories: 241
Protein: 5 grams
Carbs: 50 grams
Fat: 4 grams
Picture courtesy of Delicious by Dre
Still not convinced that spaghetti squash makes an amazing meal? This is the best spaghetti squash recipe to change your mind. It captures the flavor of mac n cheese – no pasta required. And you don’t need a baking dish either! Just cook the spaghetti squash, use a fork to make the inside into veggie noodles, and add cheese and seasonings. Put it back in the oven to melt, and then the only thing left to do is devour.
Serves 4
Ingredients
1 large spaghetti squash (about 5 lbs.)
1/2 cup unsweetened almond milk
2 Tbsp. brown rice flour
1/2 cup (about 2 oz.) shredded Mexican cheese
1/4 tsp. garlic salt (or to taste)
1/4 tsp. freshly ground black pepper
Nutrition Facts (per Serving)
Calories: 250
Protein: 7 grams
Carbs: 44 grams
Fat: 8 grams
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