Spaghetti Squash Recipes
Looking for healthy, low carb, vegetarian spaghetti squash recipes bursting with baked, roasted Italian flavor? This easy alternative pasta dish delivers tender squash strands piled into cozy oven-roasted boats—ready in under an hour and perfect for weeknight dinners or Sunday suppers.
I’ve always believed vegetables can feel just as comforting as a plate of fettuccine, and spaghetti squash is my secret weapon. At 50, juggling family dinners and a busy life, I love that this dish clocks in at around 180 calories and only 6 g net carbs per serving. Whether you’re embracing a gluten-free lifestyle or simply craving a veggie-packed twist on Italian cooking, these baked spaghetti squash boats bring bright marinara, melty Parmesan, and fresh basil together in a way that feels both homey and a little bit fancy.
Why You’ll Love This Recipe
• Guilt-free alternative pasta—no wheat, no gluten, all taste
• Low carb comfort food that satisfies carb cravings
• Vegetarian and easily customized for vegan diets
• Oven-roasted for deep, caramelized flavor—no mushy squash here
• Ready from prep to table in about one hour
• Hands-on-friendly—kids can help shred the squash strands
• Perfect for batch cooking and make-ahead lunches
• Versatile: swap sauces or cheeses for endless twists
• Seasonal fall favorite, yet ingredients are available year-round
Ingredients
• 1 medium spaghetti squash (3–4 lbs; look for firm, bright yellow skin)
• 2 tbsp extra-virgin olive oil (or avocado oil)
• ½ tsp kosher salt, plus more to taste
• ¼ tsp freshly ground black pepper
• 1 clove garlic, minced (or 1 tsp garlic powder)
• 1 cup low-sugar marinara sauce (store-bought or homemade)
• ½ cup freshly grated Parmesan (or nutritional yeast for a dairy-free twist)
• ¼ tsp red pepper flakes (optional, for a gentle kick)
• A handful fresh basil leaves, torn (or 1 tsp dried)
• Garnish: chopped parsley or microgreens (optional)
Tips on ingredients:
– Choose a squash with uniform thickness so it roasts evenly.
– If you prefer extra creaminess, stir a spoonful of ricotta into the marinara.
– For a vegan swap, use dairy-free cheese and coconut-based “parmesan.”
Directions
1. Preheat your oven to 400°F (205°C). Place a rack in the middle so the squash roasts evenly.
2. Carefully slice the spaghetti squash in half lengthwise. (Tip: steady it on a damp towel to avoid slipping.)
3. Scoop out the seeds with a spoon—save them for roasting later if you like a crunchy snack.
4. Drizzle each cut side with 1 tbsp olive oil, then sprinkle with salt, pepper, and minced garlic.
5. Arrange the squash halves cut-side down on a parchment-lined baking sheet and roast for 35–40 minutes, until the flesh easily gives way to a fork.
6. Remove from oven and let rest 5 minutes; this helps lock in moisture. Flip halves over and use two forks to shred the flesh into “noodles.”
7. Divide the strands back into the shells (they’re your squash boats!). Spoon marinara evenly over each, then sprinkle with Parmesan and red pepper flakes.
8. Return boats to the oven and bake another 5–7 minutes, until cheese is melted and edges are slightly golden.
9. Garnish with fresh basil (or parsley), let cool 2 minutes, then dive in!
Servings & Timing
Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Variations
• Greek style: swap marinara for tzatziki, top with feta and kalamata olives.
• Mexican twist: use salsa verde, black beans, and cilantro instead of Italian sauce.
• Pesto burst: stir in 2 tbsp basil pesto and garnish with toasted pine nuts.
• Cheesy Alfredo: drizzle with low-fat Alfredo sauce and baby spinach.
• Buffalo boat: toss strands in buffalo sauce, add shredded chicken and blue cheese.
• Breakfast surprise: fill with scrambled eggs, turkey bacon, and chives.
Storage & Reheating
• To store: place cooled squash boats in an airtight container; refrigerate up to 5 days.
• To freeze: remove sauce-topped strands from shells, freeze in a zip-top bag for up to 3 months.
• Reheat: cover with foil and bake at 350°F for 10–15 minutes, or microwave covered until warmed through.
• Make-ahead tip: roast and shred squash up to 2 days before, store plain strands, then top and bake when needed.
Notes
– For extra-tender noodles, roast cut-side down on a lightly oiled pan—steam locks in moisture.
– I’ve learned over dozens of tests that a sharp chef’s knife makes all the difference when slicing.
– If your squash feels watery, drain off excess liquid before adding sauce to avoid soggy boats.
– Experiment with spice levels—my grandkids love it mild, my book club pals prefer a dash more red pepper flakes.
FAQs
Q: Can I microwave spaghetti squash instead of roasting?
A: Yes—pierce the whole squash several times, microwave on high 8–10 minutes, then proceed to slice and shred.
Q: How do I know a spaghetti squash is ripe?
A: Look for firm skin with no soft spots; it should feel heavy for its size and have a deep yellow hue.
Q: Is this recipe gluten-free?
A: Absolutely—spaghetti squash is naturally gluten-free, making it perfect for celiac and gluten-sensitive diets.
Q: How can I prevent watery squash noodles?
A: Roast cut-side down and let the squash rest so excess moisture evaporates before shredding.
Q: What’s the best way to reheat leftovers?
A: Cover with foil and bake at 350°F for 10 minutes, or heat covered in the microwave in 1-minute intervals.
Q: Can I prep ingredients ahead of time?
A: Sure—roast and shred the squash up to 48 hours ahead, store strands in a sealed container until you’re ready to assemble.
Q: What about the squash seeds?
A: Rinse, toss with oil and salt, then roast at 325°F for 10–12 minutes—they’re a crunchy, nutritious snack!
Q: Is this suitable for a keto diet?
A: Yes—spaghetti squash boats average just 6 g net carbs per serving, fitting nicely into most keto meal plans.
Conclusion
These baked spaghetti squash recipes bring all the warmth of your favorite Italian pasta into a healthy, low carb package—no one needs to know it’s vegetable-based! Give it a try this week, and let me know how yours turned out. Drop a comment below, tag me on Instagram @YourCozyKitchen, or explore more delicious veggie swaps in my recipe archive.
Spaghetti Squash Boats
Ingredients
- 1 medium spaghetti squash 3-4 lbs; firm, bright yellow skin
- 2 tbsp extra-virgin olive oil
- 1/2 tsp kosher salt plus more to taste
- 1/4 tsp freshly ground black pepper
- 1 clove garlic minced (or 1 tsp garlic powder)
- 1 cup low-sugar marinara sauce store-bought or homemade
- 1/2 cup Parmesan freshly grated (or nutritional yeast for dairy-free)
- 1/4 tsp red pepper flakes optional, for a gentle kick
- handful fresh basil leaves torn (or 1 tsp dried)
- chopped parsley or microgreens optional
Instructions
- Preheat your oven to 400°F (205°C) and place a rack in the middle.
- Carefully slice the spaghetti squash in half lengthwise. Scoop out the seeds and drizzle each cut side with olive oil, salt, pepper, and garlic.
- Arrange the squash halves cut-side down on a baking sheet and roast for 35–40 minutes until tender. Shred the flesh into noodles.
- Fill the squash boats with marinara sauce, Parmesan, and red pepper flakes. Bake for another 5–7 minutes until cheese is melted.
- Garnish with basil, parsley, or microgreens. Enjoy the spaghetti squash boats warm.
