Spaghetti Squash Pasta

Looking for an easy way to eat healthier, but not sure where to start? One of the first vegetarian meals my wife and I introduced into our lives, long before we made the decision to be vegan, was Spaghetti Squash Pasta. Here’s a few of the nutritional differences to give you an idea of just how much healthier this football-sized squash is over the gluten and carbohydrate laden wheat-based pasta.

  • 180 fewer calories per cup
  • 32 fewer grams of carbs per cup
  • Nearly equal amounts of fiber per cup
  • Spaghetti squash has 143 grams of water per cup

Here’s how to make it.

First, make sure you are buying a ripe squash. The color should be yellow without too much change in color. One side will always be a bit more faded, as that is the side that sat on the ground. There should also be no black or soft bruised spots.

When you’re ready to eat it, preheat the oven to 400. Cut the squash in half This can be a challenge depending on the size of the squash. A longer, very sharp knife usually does the trick. Scrape out all of the seads and seed webbing until the inner cavities are clean.

Place both halves face down on a rimmed baking sheet and add about 1/2″ of water. When the oven is ready, put the baking sheet on a rack set in the middle position of the oven and cook for 30-45 minutes, depending on the size of your squash. It is ready to scrape when you can poke a fork through the flesh all the way to the skin.

Then simply remove the squash, allow to cool for a few minutes, then flip over and scrape out the flesh with a fork. Top with your favorite sauce and you’re ready to go! Here’s the recipe I made to top this squash.


  • 1 TBSP Olive Oil
  • 1/2 onion, diced small
  • 3 cloves garlic, minced
  • 1/4 tsp dried basil
  • 1/4 tsp dried parsley
  • 1/4 tsp dried oregano
  • salt & pepper to taste
  • 1 TBSP white wine
  • 1 can of organic tomato sauce
  • 2-3 small zucchini, chopped
  • 2 TBSP vegan parmesan


Add the oil to a medium-sized sauce pan and heat over medium-high heat until it shimmers. Add the onion and saute until transparent. About 3-4 minutes. Then add the garlic, basil, parsley, oregano, salt and pepper. Sauté for 1 minute more.

Add the white wine and swirl the pot to ensure the wine mixes with all of the spices in the pot. Add in the tomato sauce and bring to a slow boil, then turn the heat down to low.

Add the zucchini, then place a lid on the pot and let simmer until the zucchini is tender. Fill your bowl with the spaghetti squash strands, then spoon some of the sauce over the top. Sprinkle the vegan parmesan cheese over the top of that and serve!

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