7 Spaghetti Squash Recipes: Try This Low-calorie Alternative 2022

Imagine having spaghetti without spaghetti! Yes, you can by replacing your spaghetti with super healthy Spaghetti squash! When cooked, the flesh of the spaghetti squash falls away from the fruit in ribbons or strands like spaghetti.

This very interesting squash is an oval-shaped, seed-bearing type of winter squash which is also called noodle squash or vegetable spaghetti. In UK, this kind of squash is known as spaghetti marrow while in Japan it is called gold string melon. The Chinese refer to it as the fish fin melon.

The fruit can range either from ivory to yellow or orange in color or even green with white streaks. Its center contains many large seeds. The flesh of the squash varies between bright yellow, orange and white depending on the color of the outer skin.

Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is very low in calories – only 80 calories per cup compared to 175 calories for spaghetti. 

This variety of squash is available all year round although its peak season is in fall. It can be stored at room temperature for up to three weeks. The yellowiest Spaghetti squash will be the ripest and best to eat. Those that are nearly white are not very ripe. Although it may seem counterintuitive, larger spaghetti squash are more flavorful than smaller ones.

Source: whatscookingamerica.net, en.wikipedia.org, www.spaghettisquash.org

Image by Forest & Kim Starr available under Creative CommonsAttribution 3.0 Unported

Southwest Spaghetti Squash

1 spaghetti squash (3 pounds)
1 (14 ounce) can Mexican-style tomatoes, undrained
1 (14 ounce) can black beans, drained and rinsed
3/4 cup monterey jack cheese, divided
1/4 cup cilantro, finely chopped
1 teaspoon ground cumin
1/4 teaspoon garlic salt
1/4 teaspoon black pepper

Prep Time: 20 mins
Cook Time: 1 hr 30 mins
Total Time: 1 hr 50 mins

1. Preheat oven to 350°F.
2. Cut squash in half lengthwise.
3. Remove and discard seeds.
4. Place squash, cut side down, in greased baking pan.
5. Bake 45 minutes to 1 hour or until just tender.
6. Using fork, remove spaghetti-like strands from hot squash and place strands in large bowl.
7. Add tomatoes with juice, beans, 1/2 cup cheese, cilantro, cumin, garlic salt and pepper; toss well.
8. Spray 1 1/2 quart casserole with nonstick cooking spray.
9. Spoon mixture into casserole.
10. Sprinkle with remaining 1/4 cup cheese.
11. Bake uncovered, 30 to 35 minutes or until heated through.
12. Serve immediately.

Servings: 4

Spaghetti Squash Saute

1 -2 lb spaghetti squash (approximately)
2 tablespoons vegetable oil
1/2 cup chopped green onion
2 garlic cloves, minced
1/2 cup chopped fresh parsley
1 tablespoon lemon juice
1/4 cup grated parmesan cheese

Prep Time: 20 mins
Cook Time: 1 hr
Total Time: 1 hr 20 mins

1. Place whole spaghetti squash in baking dish.
2. Prick all over with fork.
3. Bake at 350 degrees for 45 to 60 minutes or until tender; cool.
4. Cut squash in half lengthwise; remove seeds.
5. With fork, scoop out flesh into medium bowl, separating into spaghetti-like strands.
6. In large skillet, heat oil over medium-high heat.
7. Cook green onions and garlic in oil about 3 minutes, stirring constantly.
8. Add squash and stir-fry 3 to 5 minutes more until heated through.
9. Stir in parsley and lemon juice; mix well.
10. Add cheese and toss to coat.

Servings: 6

Sesame Peanut Spaghetti Squash

1 spaghetti squash (3 pounds)
1/3 cup sesame seed
1 vegetable bouillon cube
1/3-1/2 cup hot water
2 tablespoons reduced sodium soy sauce
1 tablespoon agave syrup
2 teaspoons sesame oil
1 teaspoon cornstarch
1 teaspoon red pepper flakes
1 teaspoon Worcestershire sauce
1 -2 teaspoon peanut oil
2 medium carrots, julienned
1 large red bell pepper, seeded and thinly sliced
1/2 lb fresh asparagus, trimmed and cut on the diagnoal in 1-inch lengths
1/3 cup coarsely chopped peanuts
1/3 cup minced fresh cilantro

Prep Time: 20 mins
Cook Time: 15 mins
Total Time: 35 mins

1. With a long fork, pierce the whole spaghetti squash several times.
2. Place in microwave and microwave for 5 minutes on high.
3. Turn and continue to microwave for an additional 5 minutes.
4. Remove from microwave and allow to stand while prepareing remaining ingredients.
5. Heat a wok over medium-high heat until hot and add sesame seeds.
6. Cook and stir for 45 seconds or until golden brown.
7. Place the toasted seasame seeds in blender along with vegetable cube, hot water, soy sauce, agave syrup, seasame oil, cornstarch, red pepper flakes and Worcestershire sauce.
8. Process until mixture is coarsely pureed.
9. Heat wok over medium-high heat for 1 minute or until hot; add peanut oil and heat for 30 seconds.
10. Add asparagus; stir-fry 2 minutes add carrots and continue to cook for 1 minute.
11. Add the red bell pepper and stir-fry for 2 minutes or until vegetables are crisp-tender.
12. Stir in seasame seed mixture and cook 1 minute or until sauce is thickened.
13. Cut squash in half lengthwise and scoop out seeds.
14. With a fork break the squash up into strings and divide on individual serving plates.
15. Top the squash with the seasame mixture, garnish with chopped peanuts and cilantro tossing to coat.
16. Serve immediately.

Servings: 3-4

Spaghetti Squash Casserole (South Beach Diet P1)

1 spaghetti squash (mine weighed three pounds when whole before cooking)
1 lb ground turkey breast
3 garlic cloves, minced
1/2 large onion, diced
1 green bell pepper, chopped
28 ounces diced tomatoes
salt and pepper
1 teaspoon italian seasoning
1 cup reduced-fat feta cheese

Prep Time: 25 mins
Cook Time: 45 mins
Total Time: 1 hr 10 mins

1. Pierce the squash in several places, put on a plate and microwave until tender (mine took about 20 minutes).
2. Allow cool while you cook the meat and veggie mixture.
3. Brown meat with garlic, onion, salt and pepper, and bell pepper.
4. Drain and add Italian spice and tomatoes.
5. If it seems really liquidy, cook some of the liquid off.
6. Cut the squash in half and scrape out the seeds and discard them.
7. Use a fork to scrape the spaghetti into strands and mix gently with sauce mix.
8. Transfer to a large casserole dish that has been sprayed with cooking spray.
9. Bake uncovered for 35 minutes at 350 degrees.
10. Sprinkle the cheese on top and bake 10-15 minutes more.

Servings: 4

Spaghetti Squash With Tomatoes

1 cooked spaghetti squash, halved, seeds removed
1 medium onion, chopped (1/2 cup)
1 green pepper, chopped (1/2 cup)
1 large garlic clove, chopped
2 tablespoons olive oil
4 tomatoes, chopped (4 cups)
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
salt and pepper
2 tablespoons butter
1/4 cup grated parmesan cheese

Prep Time: 15 mins
Cook Time: 1 hr
Total Time: 1 hr 15 mins

1. Cook squash til done using any method you prefer- bake, boil, steam, microwave.
2. When squash is nearly done, saute onion, green pepper and garlic in olive oil over medium heat until tender. (about 5 minutes).
3. Stir in tomatoes, salt and pepper, oregano and basil. Simmer together about 5 minutes more.
4. When squash is done, shred with fork, keeping it inside the shell. Toss with butter. Spoon mixture ontop of shredded squash, top with parmesan.

Servings: 4-6

Spicy Spaghetti Squash

1 small spaghetti squash, halved and seeded
1 tablespoon olive oil
1/2 cup minced onion
3 cloves garlic, minced
2 green onions, minced
12 ounces ground white meat turkey
2 cups crushed tomatoes
2 tablespoons red wine
2 teaspoons capers
2 teaspoons minced fresh oregano
2 teaspoons crushed red pepper flakes
2 tablespoons chopped fresh parsley

1. Preheat oven to 350 degrees F (175 degrees C).
2. Place each squash half cut side down on a cookie sheet and bake uncovered for about 45 to 60 minutes or until a fork goes easily into the shell. Allow to cool and scoop out the strands of squash with a large spoon and set aside.
3. Heat the oil in a skillet over medium high heat. Add the onion, garlic and scallions and saute for 2 minutes. Add the turkey and cook for 4 minutes. Add the tomatoes and wine and bring to a boil, lower the heat and simmer for 20 minutes.
4. Add the capers, oregano, red pepper flakes and parsley; simmer for 5 minutes. If the squash has cooled too much, reheat it in the microwave, covered for 2 to 3 minutes. Top the squash with the sauce and serve.

Servings: 6

Spaghetti Squash Tacos

1 large spaghetti squash, halved and seeded
2 teaspoons vegetable oil
1 (1.25 ounce) package dry taco seasoning mix
1 small onion, diced
1 jalapeno pepper, seeded and diced
1 pinch salt, to taste
12 crisp taco shells

Prep Time: 20 mins
Cook Time: 45 mins
Total Time: 1 hr 5 mins

1. Preheat an oven to 375 degrees F (190 degrees C). Place the two halves of the squash with the cut sides facing down into a baking dish.
2. Bake the squash in the preheated oven until tender, 30 to 40 minutes.
3. Strip the squash from the rind with a fork into short strands and set aside.
4. Heat the vegetable oil in a skillet over medium heat; cook the onion and jalapeno pepper in the hot oil until the onion is browned and soft, 7 to 10 minutes. Add the squash and taco seasoning; cook and stir the mixture for 5 minutes more. Season with salt. Stuff into taco shells to serve.

Servings: 4

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