Spaghetti squash pasta is the perfect way to enjoy a delicious, healthy meal without sacrificing flavor. This unique vegetable-based pasta is a great alternative to traditional wheat-based noodles, and it’s surprisingly easy to make. Whether you’re looking for a light lunch or dinner option, or just want to try something new, spaghetti squash pasta is the perfect way to spice up your dinner!
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Why you’ll love spaghetti squash pasta
If you’re looking for a delicious and nutritious way to enjoy pasta, look no further than spaghetti squash! This versatile vegetable is low in calories and carbs, high in fiber, vitamins, and minerals, and is gluten-free and vegan-friendly. Plus, it’s easy to prepare—all you need to do is cut the squash in half, scoop out the seeds, bake it in the oven for about 40 minutes, then scrape out the strands with a fork.
And with its mild flavor that pairs well with many sauces and toppings, you can create a variety of tasty dishes. If that’s not enough to convince you to try it, here are more reasons to love it:
- A healthy alternative to traditional pasta. Spaghetti squash is low in calories and carbs, and high in fiber, vitamins, and minerals making it great for weight loss or those seeking nutrient-dense dinner recipe.
- Easy meal to prepare. All you need to do is cut the squash in half, scoop out the seeds, bake it in the oven, then scrape out the spaghetti-like strands with a fork.
- Mild flavor. Spaghetti squash noodles have a mild flavor that pairs well with many sauces and toppings. You can top it with marinara sauce, this easy walnut pesto, or even Alfredo sauce for a delicious meal.
- Suitable for any diet. It’s gluten-free and vegan-friendly, making it an ideal option for those with dietary restrictions or allergies.
- Versatile recipe. It can be used as both a side dish and as the main course of your meal. For something lighter, stick with veggies, but if you’re looking for something more substantial make sure to add a protein.
Benefits of eating spaghetti squash
- Spaghetti squash is a nutritious powerhouse! Packed with vitamins B6, C, potassium, and manganese, it’s a great way to get your daily dose of essential nutrients without adding extra calories.
- Spaghetti squash is a delicious way to mix up your meals! Its the perfect base for all sorts of tasty sauces and toppings. Plus, its unique texture adds an exciting twist to traditional pasta dishes—so you can finally have your spaghetti and eat it too!
- Spaghetti squash is an excellent source of dietary fiber! Eating foods high in fiber can help keep you feeling full longer and can help support healthy digestion so you don’t have to worry about those pesky mid-afternoon cravings.
- Spaghetti squash is incredibly versatile! You can bake it, roast it, steam it, or even microwave it for a quick meal solution. Plus, you can use the leftovers in soups or salads for an easy lunch or dinner option!
Key Ingredients
All you need are a few simple ingredients and you’ll be on your way to a delicious dinner. Let’s take a look at the different ingredients needed for spaghetti squash pasta so you can get cooking!
Spaghetti Squash—Look for one that is firm and heavy for its size. The skin should be dull and hard, not shiny or soft, with a deep yellow-orange hue. Give the squash a gentle thump with your knuckles. If it sounds hollow, it’s ripe! You can also check the stem end of the squash; if it’s dry and starting to crack, that’s another sign that it’s ready to be harvested.
Note: Peak season is fall and winter but you can find spaghetti squash at your local grocery store year-round! Unfortunately, there is no good substitute for spaghetti squash.
Silken tofu—The base of the pasta sauce, silken tofu adds the perfect amount of creaminess without needing dairy. Feel free to use a simple tomato sauce if you’re short on time or a hearty pasta sauce if you want something more filling.
Garlic—Adds a delicious, pungent flavor to creamy garlic sauces. Its strong flavor is balanced by the creaminess of the sauce, creating a unique and flavorful dish.
Lemon juice—Gives the sauce a bright, acidic flavor. Substitutes such as white wine vinegar, lime juice, or apple cider vinegar can also be used to achieve a similar flavor.
Italian herbs—Dry or fresh basil and oregano add tons of flavor to this recipe. For convenience, use an Italian seasoning blend.
Nutritional yeast—For a dairy-free parmesan cheese alternative, nutritional yeast makes a great substitute. You can also use this nutritional yeast parmesan for something more realistic.
For exact measurements of the ingredients, check out the recipe card at the end of the post.
How to make this creamy spaghetti squash pasta recipe
Check out these step-by-step instructions plus photos for how to make this spaghetti squash pasta recipe. Make sure to also check out the detailed instructions in the printable recipe card at the bottom of this post.
Step 1: Heat oven to 350F.
Use a sharp knife to cut the spaghetti squash in half and remove the seeds. Place the spaghetti squash cut side up on a baking sheet lined with parchment paper. Bake for 45 minutes until tender. Cooking time may vary depending on the size of your squash.
Step 2: You’ll know it’s done when you can easily pierce the skin with a fork. The squash should be tender and the spaghetti squash strands should easily separate when scraped with a fork. To make sure your squash is cooked to perfection, keep an eye on it while it bakes and give it a few extra minutes if needed.
Step 3: Meanwhile, prepare the sauce. Add all ingredients to a high-speed blender and blend well until smooth. Transfer to a pan over medium heat, stirring occasionally until heat through. Turn down the heat to keep it warm until ready.
Step 4: When the spaghetti squash is done, carefully scrape out the noodle-like strands using a fork, and toss in the sauce pan until evenly coated. Divide evenly into bowls or return the spaghetti squash strands back to the inside of the squash and sprinkle with parmesan, breadcrumbs, or any other toppings you desire. Return to the oven to bake for an additional 15 minutes until the sauce simmers and the breadcrumbs are toasted.
Topping variations
Spaghetti squash is the perfect canvas for creating a delicious and nutritious meal! Whether you’re looking for something light and healthy or something more hearty, there are plenty of topping ideas to choose from. From roasted vegetables and fresh herbs, to grilled protein and toasted pine nuts, the possibilities are endless! Get creative and have fun with your next spaghetti squash dish by trying out some of these tasty topping ideas:
- Roasted vegetables
- Grilled or air fried protein (my go-to is tofu)
- Sautéed mushrooms
- Fresh herbs (basil, oregano, thyme)
- Parmesan cheese (I use this simple non-dairy recipe)
- Toasted pine nuts
- Garlic and olive oil
- Breadcrumbs and crispy onions
Pasta sauce ideas
To make your next spaghetti squash dish even more flavorful, make sure to use a tasty sauce. Here are some of my favorite pasta sauces to consider trying:
- Marinara sauce
- Pesto
- Alfredo sauce
- Creamy garlic sauce (find this in the recipe card down below)
- Tomato-basil sauce
- Bolognese sauce
- Puttanesca sauce
- Carbonara sauce
- Arrabbiata sauce
- Olive oil and garlic
How to store
Any leftover spaghetti squash pasta can easily be stored in an airtight container in the refrigerator for up to 5 days.
More low carb recipes
- Smoky Tofu Ground Beef will make even the most skeptical of eaters fall in love with tofu! It’s meaty, smoky, and has the perfect crispy texture for adding to tacos, burritos, or even adding to this spaghetti squash pasta!
- Chocolatey Peanut Butter Stuffed Dates are the ultimate snack! Whip them up in a jiffy for a quick treat that’s sure to impress.
- Marinated Air Fry Tempeh is bursting with flavor and so crispy! Whip up a weeknight dinner in no time with this easy air fryer recipe—it’s a breeze!
- Strawberry Banana Milkshake is a summer treat that’s ready in a flash! With just 3 simple ingredients, you can whip up this creamy, refreshing, and sweet delight in less than 5 minutes. Plus, you can make it with or without ice cream – the choice is yours!
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Creamy Spaghetti Squash Pasta (Dairy-Free)
Method
- oven
- Stovetop
Ingredients
- 1 spaghetti squash
Creamy Garlic Sauce
- 16 oz silken tofu
- 3 cloves garlic
- 3 tablespoons nutritional yeast
- 1 tablespoon lemon juice
- ⅛ teaspoon ground nutmeg
- ⅛ teaspoon black pepper
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon salt
Optional Toppings
- red pepper flakes
- handful of fresh basil chopped
- dairy-free parmesan cheese
- whole wheat breadcrumbs
- freshly cracked black pepper
Instructions
- Preheat oven to 350°F (180°C).
- Use a sharp knife to cut the spaghetti squash in half and remove the seeds with a spoon. Place the spaghetti squash cut side up on a baking sheet lined with parchment paper. Bake for 40-45 minutes until tender. Note: cooking time may vary depending on the size of your squash.You'll know it's done when you can easily pierce the skin with a fork. The squash should be tender and the spaghetti squash strands should easily separate when scraped with a fork. To make sure your squash is cooked to perfection, keep an eye on it while it bakes and give it a few extra minutes if needed.1 spaghetti squash
- Meanwhile, prepare the sauce. Add all ingredients to a high-speed blender and blend well until smooth. Transfer to a pan over medium heat, stirring occasionally until heat through. Turn down the heat to keep it warm until ready.16 oz silken tofu, 3 cloves garlic, 3 tablespoons nutritional yeast, 1 tablespoon lemon juice, ⅛ teaspoon ground nutmeg, ⅛ teaspoon black pepper, 1 teaspoon dried basil, 1 teaspoon dried oregano, 1 teaspoon salt
- When the spaghetti squash is done, carefully scrape out the noodle-like strands using a fork, and toss in the sauce pan until evenly coated. Divide evenly into bowls or return the spaghetti squash strands back to the inside of the squash and sprinkle with parmesan, breadcrumbs, or any other toppings you desire. Return to the oven to bake for an additional 15 minutes until the sauce simmers and the breadcrumbs are toasted.red pepper flakes, handful of fresh basil, dairy-free parmesan cheese, whole wheat breadcrumbs, freshly cracked black pepper
Notes
Nutrition
This spaghetti squash pasta recipe was originally published on September 19, 2013, and has been updated with an improved recipe, new photos, and additional tips.
Love the high protein, easy recipe! Perfected it for me: added oven roasted broccoli and zucchini and a dash of red pepper flake for a little kick. Was able to stretch it to three delectable lunches. Thanks for the recipe.
I’m so happy to hear you enjoyed it! Love the additions you added—yum! 🙂
Yum! That looks great. I haven’t ever made spaghetti squash, but I think I might have to give it a try now.
You definitely should!
Yummy! I do mine with turkey-mince spag bol and it’s amazing. 🙂
I admit, I had to look up what that is. But it does sound really good!