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HealthyGreenSavvy

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September 29, 2015

Incredible Healthy Spaghetti Squash Recipes You Need to Try

Last Updated on October 2, 2020

Are you already a fan of spaghetti squash? Whether you’re new to this yummy fall veggie or know it well, you are going to love these delicious, healthy spaghetti squash recipes!

Learn how to make spaghetti squash in so many delicious ways, from simple baked spaghetti squash to lasagna to a veggie-ful take on pad thai! (swoon)

 pin with title text and photos of spaghetti squashes in basket and plate of cooked spaghetti squash

 

In honor of this lesser-known squash’s all-too-short season, here are some great healthy spaghetti squash recipes for this easy-to-grow, versatile and healthy yellow veggie.

What is Spaghetti Squash, Anyway?

If you haven’t encountered spaghetti squash before, you’re in for a treat.

Be forewarned that spaghetti squash tastes different from the more familiar acorn and butternut. Spaghetti squashes don’t have that rich, sweet flavor, but this quality actually makes them adaptable to some pretty diverse uses.

When cooked, spaghetti squash transforms into long noodle-like strings that can be used in place of pasta without the trouble of spiralizing, that new fad of making “noodles” out of veggies like zucchini and carrots. But be aware that spaghetti squash retains a little of its squash-y flavor and probably won’t fool anyone if you try to pass it off as actual pasta.

However, kids might enjoy helping to scrape out the noodle-like strings and then will be more willing to eat what you make with them (a good thing if you have kids like mine who generally prefer bread products to vegetables).

Spaghetti squash allows you to squeeze in some extra servings of veggies if it replaces a pasta main course, a great thing for gut health. I love a bowl of spaghetti squash with nothing but tomato sauce and parmesan as a filling and healthy lunch.

A one-cup serving of spaghetti squash has only about 40 calories, but 2 grams of fiber and a decent dose of potassium (180mg), an important nutrient most Americans fall short on. (Source)

Spaghetti squash is easy to grow, so consider poking a few seeds into your veggie patch this season! (Here’s info on growing spaghetti squash.)

healthy spaghetti squash recipes -- squash just harvested

Healthy Spaghetti Squash Recipes!

How to Cook Spaghetti Squash

You have several choices for making spaghetti squash. I prefer to cook spaghetti squash in the oven, but some people microwave theirs, and others like to cook spaghetti squash in an instant pot. Read my post on how to cook spaghetti squash in the oven for tips on making the most of your spaghetti squash.

Whatever method you choose, I highly recommend removing the seeds before baking, as you can make roasted spaghetti squash seeds the way you would pumpkin seeds and make a tasty and healthy snack while your squash bakes. (Instructions for roasted spaghetti squash seeds at end of post.)

>> Here are more amazing ways to eat root-to-stem to help you make the most of your produce purchases.

pin with title text and closeup of cooked spaghetti squash

 

How to Use Your Baked Spaghetti Squash

I’m all about simplicity, so my favorite thing to do with the few spaghetti squashes I get each fall is just to serve them with marinara sauce and grated parmesan. The little bit of crunch of the squash “noodles” is a nice change from traditional pasta, and it’s such an easy way to get in a big serving of veggies.

Some people enjoy spaghetti squash with nothing but butter and serve it as a side dish, but others have gotten really creative in their uses of this humble squash. Check out some of these more ambitious healthy spaghetti squash recipes!

Healthy Spaghetti Squash Recipes

♦ I’m a huge fan of Asian flavors. This spaghetti squash yakisoba from The Pickled Plum was really good!

♦ Here’s a recipe for a pad thai made with spaghetti squash that I will definitely be trying with my next spaghetti squash.

♦ This clever recipe from The Tasty Kitchen uses spaghetti squash in place of pastry crust in a spaghetti squash quiche.

♦ Or bake up some cheesy goodness with this spaghetti squash lasagna from The Minimalist Baker.

♦ Here’s a meatball pie if that’s more your thing.

♦ Or try spaghetti squash fritters!

Here’s how to make incredibly delicious roasted spaghetti squash seeds:

Roasted Spaghetti Squash Seeds

Spaghetti squash is a delicious and healthy vegetable. Check out these terrific spaghetti squash recipes! Click to read more or pin to save for later!

Roasting the seeds from your spaghetti squash is a great way to help cut food waste, and the seeds may be the yummiest part!

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes

Ingredients

  • Seeds of one spaghetti squash
  • 1 tbsp Oil of choice (I use olive)
  • Salt to taste

Instructions

  1. Scoop out seeds and place in a bowl of water (some people use salted water, but it's not necessary).
  2. Remove squash strings that cling to the seeds and drain in a colander, shaking to remove water. Don't worry about every last string, the strings won't affect the taste much.
  3. Allow to dry on a clean towel.
  4. Spread on a baking sheet and spray with your oil of choice (I like to use this refillable spray pump for jobs like this; alternatively, you can drizzle oil and toss, but you'll use more oil).
  5. Sprinkle with a little salt and toss to get the oil and salt evenly distributed.
  6. Roast on the top shelf above the squash you're cooking until lightly browned (about 15 minutes), stirring up a little if they're not cooking evenly. If you hear pops, they need to be removed. Most recipes suggest lower temperatures (300 degrees), but you save energy by cooking your seeds at the same time as your squash. Just put them in as the oven heats up and keep an ear out for those telltale pops.

Allow to cool and store in an airtight container -- if any remain after you're done sampling them!

Notes

You may also soak seeds overnight to increase nutrient availability and digestibility.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 96Total Fat: 4gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 188mgCarbohydrates: 15gFiber: 3gSugar: 6gProtein: 2g

Numbers are an estimate due to variety in size of squash and number of seeds.

© Susannah
Category: Healthy Food & Easy Recipes
Spaghetti squash is a healthy bargain, just a few dollars for enough to make a whole meal. If you’d like more strategies for eating healthy on a budget, fill in this form get my free guide, Affordable Healthy Food.


Have you tried spaghetti squash? What are your favorite healthy spaghetti squash recipes?

If you love working in super-healthy veggies into your meals, check out these collections of inspiring recipes!

  • 50+ Delicious Zucchini Recipes
  • 50+ Healthy and Delicious Bean Recipes
  • Healthy Kale Recipes that Will Make You Crave Kale
  • 75 Healthy Pumpkin Recipes
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Pin to save these healthy spaghetti squash recipes for later!

pin with title text and photos of cooked spaghetti squash and whole squashes in bowl

 

Let me know what which healthy spaghetti squash recipes you try!

Photo credit: www.personalcreations.com via Flickr

Shot with book compressed
Susannah

Susannah is a proud garden geek and energy nerd who loves healthy food and natural remedies. Her work has appeared in Mother Earth Living, Ensia, Northern Gardener, Sierra, and on numerous websites. Her first book, Everything Elderberry, released in September 2020 and has been a #1 new release in holistic medicine, naturopathy, herb gardening, and other categories. Find out more and grab your copy here.

Filed Under: Healthy Food, Healthy Food & Easy Recipes Tagged With: food, impact, nutrition, squash, vegetables

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Comments

  1. Janine says

    September 30, 2015 at 4:06 am

    Thanks for this post! It’s just what I needed to get me excited about the spaghetti squash staring me down every time I walk in the kitchen.

    Reply
    • healthygreensavvy says

      September 30, 2015 at 2:30 pm

      Ours is taking up a lot of counter space, too. I’m making it tonight, and will probably try some of it as yakisoba. Let me know what you decide to make 🙂

      Reply
  2. healthygreensavvy says

    October 1, 2015 at 10:04 pm

    Follow-up: I tried adapting the yakisoba recipe to the vegetables I had on hand, and used up some red cabbage, red pepper, carrots, and green beans that really needed to get eaten. I had some chives in the yard that I used in place of the onions and scallions. The flavor worked out really well. But the spaghetti squash (baked the night before) was oddly watery, maybe because it got left in the oven too long during the dinnertime chaos. I would definitely try keeping your squash al dente, or at the very least draining it if it seems watery rather than stringy.

    Reply
  3. Liz Reeder says

    October 1, 2017 at 4:38 pm

    I once had a Speghetti squash recipe for Thanksgiving dressings. Been trying to find it for years.It was made with pk.dressing,sour cream and I can’t remember the rest but it was soooo good.Anyone know it?

    Reply
    • Susannah says

      October 1, 2017 at 7:25 pm

      Sounds unusual! Hope you have luck tracking it down!

      Reply

Trackbacks

  1. Health Benefits of Potassium - HealthyGreenSavvy says:
    July 16, 2016 at 2:13 pm

    […] and you’re a little better off with potassium and other nutrients, as well as fiber. Or try spaghetti squash, or whip out that spiralizer to make noodles out of zucchini or […]

    Reply
  2. Grow Food Everywhere: 9 Ways to Get More Food From Your Yard - HealthyGreenSavvy says:
    August 14, 2016 at 10:40 am

    […] one of the few spots in our yard that gets decent sun. There, I grow kale for kale chips as well as squash, beans, and cucumbers, which grow up this easily-constructed teepee to add some visual interest and […]

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  3. Cultivating a Healthy Gut - HealthyGreenSavvy says:
    October 10, 2016 at 11:07 am

    […] foods diet is also far better for the planet. Check out these great recipes using zucchini and spaghetti squash to get more veggies into your diet. Or try this tasty vegan chili on a cool fall […]

    Reply
  4. 7 Fall Recipes You Can't Miss! - A Modern Homestead says:
    October 31, 2016 at 11:06 pm

    […] Spaghetti Squash […]

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  5. Things I Loved in October - Whole Natural Life says:
    April 4, 2017 at 2:20 pm

    […] new to this fall vegetable, you should check out Healthy Green Savvy’s post about spaghetti squash. She has some good info on cooking spaghetti squash (and roasting the seeds), plus some recipes for […]

    Reply
  6. 40+ Root to Stem Recipes to Cut Food Waste | HealthyGreenSavvy says:
    March 2, 2019 at 9:30 am

    […] ♦ Be sure to take out the seeds from any winter squash or your fall pumpkins and roast them for an incredibly healthy and tasty snack full of fiber, magnesium, and lots of other great nutrients. (Seed roasting instructions here.) […]

    Reply
  7. What are Pepitas (& Why You Want Them) | HealthyGreenSavvy says:
    March 15, 2019 at 12:00 pm

    […] tasty than roasted pumpkin seeds, and since we tend to eat winter squash (especially butternut and spaghetti squash in this household) far more than pumpkin, squash seeds are an easy way to get a nutritious and […]

    Reply
  8. Growing Spaghetti Squash in the Garden | HealthyGreenSavvy says:
    May 8, 2019 at 8:00 am

    […] your basic sub for grain-based pasta to yummy pad thai and lots more. Check out the huge range of healthy spaghetti squash recipes I’ve collected for you for […]

    Reply
  9. How to Cook Spaghetti Squash in the Oven | HealthyGreenSavvy says:
    August 31, 2019 at 5:00 pm

    […] Spaghetti squash is a winter squash like butternut and acorn. But unlike these more familiar squashes, spaghetti squash isn’t sweet. It has a unique flesh that becomes noodle-like when you bake it in the oven, and its blander taste actually makes it perfect for all kinds of creative recipes. (I’ve collected some of my favorite healthy spaghetti squash recipes here.) […]

    Reply
  10. Spicy Homemade Meatballs & Spaghetti Squash - Fit as a Mama Bear says:
    November 3, 2019 at 7:47 pm

    […] Have you ever tried spaghetti squash? I have to admit, it makes a pretty tasty addition to a dinner recipe. The only note I’ll remind you of is to drain it fully. It absorbs a lot of water and if you don’t drain it, tends to make everything kind of watery- yuck. So just be on your A-game 😀 If you’re not sure how to use it, here’s a great blog with better detail on how to make spaghetti squash and a few other awesome…! […]

    Reply

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Hi, I'm Susannah, a garden geek, energy nerd, and fan of healthy food and natural remedies. Need some simple, practical solutions for living healthier and greener? You've come to the right place! More about me and my green projects here.

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