20 Spaghetti Squash Recipes for Healthy, Delicious Meals

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By Marcy Hoover

Spaghetti squash is a fantastic low-carb alternative to traditional pasta. Its mild flavor makes it a perfect base for a variety of dishes. Here are 20 spaghetti squash recipes that are healthy, delicious, and easy to prepare.

1. Classic Garlic Parmesan Spaghetti Squash

A simple yet flavorful dish packed with garlic, butter, and parmesan cheese.

Ingredients:

  • 1 medium spaghetti squash
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • ¼ cup unsalted butter
  • ½ cup grated Parmesan cheese
  • Salt and pepper to taste
  • 2 tbsp chopped parsley

Instructions:

  • Preheat the oven to 400°F (200°C).
  • Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  • Drizzle with olive oil, season with salt and pepper, and place cut side down on a baking sheet.
  • Roast for 40-50 minutes until tender.
  • Let cool slightly, then use a fork to shred the squash into strands.
  • In a large skillet, melt butter over medium heat and sauté garlic until fragrant.
  • Add the spaghetti squash and toss to coat.
  • Stir in Parmesan cheese and mix well.
  • Garnish with chopped parsley and serve.

Tip: For extra depth of flavor, lightly brown the garlic in butter before tossing in the spaghetti squash. This enhances the dish’s richness.

2. Spaghetti Squash Bolognese

A healthier take on the classic Italian dish, using spaghetti squash instead of pasta.

Ingredients:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • ½ onion, chopped
  • 2 cloves garlic, minced
  • 1 lb ground turkey or beef
  • 1 can (14 oz) crushed tomatoes
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Salt and pepper to taste
  • ½ cup grated Parmesan cheese

Instructions:

  • Preheat the oven to 400°F (200°C).
  • Cut the spaghetti squash in half, remove the seeds, drizzle with olive oil, and roast for 40 minutes.
  • In a skillet, heat olive oil and sauté onions until soft.
  • Add garlic and cook for 30 seconds.
  • Add ground turkey or beef, cooking until browned.
  • Stir in crushed tomatoes, oregano, basil, salt, and pepper. Simmer for 10-15 minutes.
  • Scrape out the spaghetti squash strands and top with the Bolognese sauce.
  • Sprinkle with Parmesan cheese and serve.

Tip: Simmer the sauce for an extra 10-15 minutes to deepen the flavors. Adding a splash of red wine enhances the richness.

3. Spaghetti Squash Alfredo

A creamy, rich dish with a healthier twist using spaghetti squash.

Ingredients:

  • 1 medium spaghetti squash
  • 2 tbsp butter
  • 3 cloves garlic, minced
  • 1 cup heavy cream
  • 1 cup grated Parmesan cheese
  • Salt and pepper to taste
  • ¼ tsp nutmeg
  • 2 tbsp chopped parsley

Instructions:

  • Preheat the oven to 400°F (200°C).
  • Cut spaghetti squash in half, remove seeds, drizzle with olive oil, and roast for 40 minutes.
  • In a saucepan, melt butter over medium heat and sauté garlic until fragrant.
  • Add heavy cream and bring to a simmer.
  • Stir in Parmesan cheese, salt, pepper, and nutmeg. Mix until smooth.
  • Add the spaghetti squash strands and toss to coat.
  • Garnish with parsley and serve.

Tip: Grate fresh Parmesan instead of using pre-shredded cheese for a smoother, silkier sauce.

4. Spaghetti Squash Pesto with Cherry Tomatoes

A fresh and flavorful dish with basil pesto and roasted cherry tomatoes.

Ingredients:

  • 1 medium spaghetti squash
  • 2 tbsp olive oil
  • 1 cup cherry tomatoes, halved
  • ¼ cup pesto sauce
  • ¼ cup grated Parmesan cheese
  • Salt and pepper to taste

Instructions:

  • Preheat the oven to 400°F (200°C).
  • Cut the spaghetti squash in half, remove seeds, and drizzle with olive oil.
  • Roast for 40 minutes until tender.
  • In a pan, heat olive oil and sauté cherry tomatoes until softened.
  • Scrape out spaghetti squash strands and toss with pesto and tomatoes.
  • Sprinkle with Parmesan cheese and serve.

Tip: Roast the cherry tomatoes for an extra 10 minutes to intensify their natural sweetness.

5. Spaghetti Squash Carbonara

A lightened-up version of the classic creamy carbonara.

Ingredients:

  • 1 medium spaghetti squash
  • 2 tbsp olive oil
  • 4 slices bacon, chopped
  • 2 cloves garlic, minced
  • 2 eggs
  • ½ cup grated Parmesan cheese
  • Salt and pepper to taste
  • 2 tbsp chopped parsley

Instructions:

  • Preheat oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • In a skillet, cook bacon until crispy, then remove and set aside.
  • Add garlic to the bacon grease and sauté until fragrant.
  • In a bowl, whisk eggs with Parmesan cheese, salt, and pepper.
  • Add spaghetti squash strands to the skillet, remove from heat, and quickly mix in the egg mixture.
  • Stir in crispy bacon and garnish with parsley before serving.

Tip: Temper the egg mixture by adding a spoonful of the hot squash strands before mixing it into the skillet. This prevents scrambling.

6. Spaghetti Squash with Shrimp Scampi

A light and flavorful seafood dish with a garlicky lemon butter sauce.

Ingredients:

  • 1 medium spaghetti squash
  • 2 tbsp olive oil
  • ½ lb shrimp, peeled and deveined
  • 3 cloves garlic, minced
  • ¼ cup unsalted butter
  • ½ cup chicken broth
  • Juice of 1 lemon
  • Salt and pepper to taste
  • ¼ tsp red pepper flakes (optional)
  • 2 tbsp chopped parsley

Instructions:

  • Preheat the oven to 400°F (200°C).
  • Cut spaghetti squash in half, remove seeds, drizzle with olive oil, and roast for 40 minutes.
  • In a skillet, heat butter over medium heat and sauté garlic until fragrant.
  • Add shrimp, cooking until pink and opaque. Remove and set aside.
  • Pour in chicken broth and lemon juice, simmering for 2 minutes.
  • Add spaghetti squash strands and toss to coat in sauce.
  • Return shrimp to the skillet and mix well.
  • Season with salt, pepper, and red pepper flakes.
  • Garnish with parsley and serve.

Tip: Sauté the shrimp just until pink—overcooking makes them rubbery. Add them back to the pan at the last moment.

7. Spaghetti Squash Pad Thai

A healthier version of the Thai classic with a tangy peanut sauce.

Ingredients:

  • 1 medium spaghetti squash
  • 2 tbsp olive oil
  • ½ lb chicken breast, sliced thin
  • 2 eggs, lightly beaten
  • 2 cloves garlic, minced
  • ¼ cup peanut butter
  • 3 tbsp soy sauce
  • 2 tbsp lime juice
  • 1 tbsp honey
  • ½ tsp red pepper flakes
  • ¼ cup chopped peanuts
  • ¼ cup chopped green onions
  • ¼ cup chopped cilantro

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • In a small bowl, whisk together peanut butter, soy sauce, lime juice, honey, and red pepper flakes.
  • Heat olive oil in a pan and cook chicken until fully cooked. Remove and set aside.
  • Scramble the eggs in the same pan, then add garlic and cook for 30 seconds.
  • Add spaghetti squash strands and cooked chicken, tossing with peanut sauce.
  • Garnish with peanuts, green onions, and cilantro before serving.

Tip: Toast the peanuts in a dry pan for 2-3 minutes before garnishing for a nuttier flavor.

8. Spaghetti Squash Taco Bowls

A fun, low-carb alternative to traditional taco bowls.

Ingredients:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • 1 lb ground beef or turkey
  • 1 packet taco seasoning
  • 1 cup black beans
  • 1 cup corn
  • ½ cup diced tomatoes
  • ½ cup shredded cheddar cheese
  • ¼ cup chopped cilantro
  • ¼ cup sour cream (optional)

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • In a skillet, cook ground beef until browned, then add taco seasoning, black beans, and corn.
  • Mix well and cook for 5 more minutes.
  • Scrape out spaghetti squash strands and mix with the taco filling.
  • Top with diced tomatoes, shredded cheese, and cilantro.
  • Serve with sour cream if desired.

Tip: Stir in a splash of lime juice before serving to brighten the flavors of the taco seasoning.

9. Spaghetti Squash Stir-Fry

A veggie-packed stir-fry with a delicious sesame-ginger sauce.

Ingredients:

  • 1 medium spaghetti squash
  • 2 tbsp sesame oil
  • 1 cup broccoli florets
  • ½ red bell pepper, sliced
  • ½ cup shredded carrots
  • 2 cloves garlic, minced
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp grated ginger
  • 1 tsp sesame seeds

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • Heat sesame oil in a pan and sauté garlic, ginger, broccoli, bell pepper, and carrots until tender.
  • Stir in soy sauce and honey.
  • Add spaghetti squash strands and toss to combine.
  • Sprinkle with sesame seeds before serving.

Tip: Add a drizzle of toasted sesame oil at the end for an extra boost of umami and nuttiness.

10. Spaghetti Squash Lasagna Boats

A delicious, cheesy, low-carb twist on lasagna.

Ingredients:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • ½ lb ground beef or turkey
  • 1 cup marinara sauce
  • ½ tsp dried oregano
  • ½ tsp dried basil
  • Salt and pepper to taste
  • ½ cup ricotta cheese
  • ½ cup shredded mozzarella cheese
  • ¼ cup grated Parmesan cheese

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • In a skillet, cook ground beef until browned, then stir in marinara sauce, oregano, basil, salt, and pepper.
  • Mix spaghetti squash strands with ricotta cheese and half of the mozzarella.
  • Fill squash halves with the beef mixture, then top with remaining mozzarella and Parmesan.
  • Bake at 375°F (190°C) for 10 minutes until cheese is melted and bubbly.

Tip: Let the lasagna boats rest for 5 minutes after baking to allow the cheese to set and prevent a watery texture.

11. Spaghetti Squash with Lemon Garlic Chicken

A bright, citrusy dish with tender chicken and a flavorful garlic sauce.

Ingredients:

  • 1 medium spaghetti squash
  • 2 tbsp olive oil
  • 2 boneless, skinless chicken breasts, diced
  • 3 cloves garlic, minced
  • Juice of 1 lemon
  • ½ cup chicken broth
  • ½ tsp red pepper flakes (optional)
  • Salt and pepper to taste
  • ¼ cup grated Parmesan cheese
  • 2 tbsp chopped parsley

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • In a skillet, heat olive oil and cook chicken until golden and cooked through. Remove and set aside.
  • Add garlic to the skillet and sauté until fragrant.
  • Pour in chicken broth and lemon juice, scraping up any bits from the pan. Simmer for 2 minutes.
  • Add spaghetti squash strands and toss to coat in the sauce.
  • Stir in chicken, red pepper flakes, salt, and pepper.
  • Garnish with Parmesan and parsley before serving.

Tip: Marinate the chicken in lemon juice and garlic for 30 minutes before cooking for extra tenderness and flavor.

12. Spaghetti Squash with Spinach and Feta

A light Mediterranean-inspired dish packed with flavor.

Ingredients:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • 2 cups fresh spinach
  • ½ cup crumbled feta cheese
  • ¼ cup chopped sun-dried tomatoes
  • Salt and pepper to taste
  • 2 tbsp chopped basil

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • In a skillet, heat olive oil and sauté garlic until fragrant.
  • Add spinach and cook until wilted.
  • Stir in sun-dried tomatoes and spaghetti squash strands.
  • Remove from heat and mix in feta cheese.
  • Garnish with basil and serve.

Tip: Use oil from the sun-dried tomatoes to sauté the garlic for an extra layer of Mediterranean flavor.

13. Buffalo Chicken Spaghetti Squash

A spicy, creamy dish with a kick of buffalo sauce.

Ingredients:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • 1 cup cooked, shredded chicken
  • ½ cup buffalo sauce
  • ¼ cup ranch or blue cheese dressing
  • ½ cup shredded cheddar cheese
  • Salt and pepper to taste
  • ¼ cup chopped green onions

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • In a bowl, mix shredded chicken with buffalo sauce.
  • Stir in spaghetti squash strands, ranch dressing, and cheddar cheese.
  • Transfer to a baking dish and bake at 375°F (190°C) for 10 minutes.
  • Garnish with green onions before serving.

Tip: Mix a little Greek yogurt into the buffalo sauce for extra creaminess and a tangy kick.

14. Spaghetti Squash Greek Salad

A refreshing, low-carb salad with Mediterranean flavors.

Ingredients:

  • 1 medium spaghetti squash
  • 1 cup cherry tomatoes, halved
  • ½ cucumber, diced
  • ¼ cup red onion, sliced
  • ¼ cup crumbled feta cheese
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • 2 tbsp chopped parsley

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • Let cool, then mix squash strands with tomatoes, cucumber, and red onion.
  • Drizzle with olive oil and lemon juice, tossing to combine.
  • Stir in feta cheese and season with salt and pepper.
  • Garnish with parsley before serving.

Tip: Let the salad sit for 10 minutes before serving to allow the flavors to meld together.

15. Spaghetti Squash Primavera

A vibrant, veggie-packed dish with a light tomato sauce.

Ingredients:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • ½ red bell pepper, sliced
  • ½ zucchini, sliced
  • ½ cup cherry tomatoes, halved
  • 2 cloves garlic, minced
  • 1 cup marinara sauce
  • ½ tsp dried oregano
  • Salt and pepper to taste
  • ¼ cup grated Parmesan cheese

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • Heat olive oil in a skillet and sauté bell pepper, zucchini, and garlic until tender.
  • Stir in cherry tomatoes, marinara sauce, oregano, salt, and pepper. Simmer for 5 minutes.
  • Add spaghetti squash strands and toss to combine.
  • Garnish with Parmesan before serving.

Tip: Lightly roast the zucchini and bell peppers before adding them to the sauce to bring out their natural sweetness.

16. Spaghetti Squash with Pesto and Goat Cheese

A creamy, herby dish with a tangy twist.

Ingredients:

  • 1 medium spaghetti squash
  • ¼ cup basil pesto
  • ¼ cup crumbled goat cheese
  • ¼ cup chopped walnuts
  • Salt and pepper to taste

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • Mix squash strands with pesto and goat cheese.
  • Season with salt and pepper.
  • Sprinkle with chopped walnuts before serving.

Tip: Toast the walnuts for a few minutes before sprinkling them on top for extra crunch and flavor.

17. Spaghetti Squash Teriyaki Bowl

A sweet and savory dish with a homemade teriyaki sauce.

Ingredients:

  • 1 medium spaghetti squash
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp grated ginger
  • 1 tsp sesame oil
  • ½ cup shredded carrots
  • ½ cup broccoli florets
  • ¼ cup chopped green onions
  • 1 tsp sesame seeds

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • In a bowl, whisk soy sauce, honey, ginger, and sesame oil.
  • Heat a pan and sauté carrots and broccoli until tender.
  • Add spaghetti squash strands and pour in teriyaki sauce. Toss to coat.
  • Garnish with green onions and sesame seeds before serving.

Tip: Reduce the teriyaki sauce slightly before adding it to the squash for a thicker, more concentrated flavor.

18. Spaghetti Squash with Mushrooms and Thyme

A savory dish with earthy mushrooms and fresh herbs.

Ingredients:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • 1 cup sliced mushrooms
  • 2 cloves garlic, minced
  • 1 tsp fresh thyme
  • Salt and pepper to taste
  • ¼ cup grated Parmesan cheese

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • Heat olive oil in a pan and sauté mushrooms and garlic until soft.
  • Add thyme, salt, and pepper, stirring well.
  • Mix in spaghetti squash strands and toss to combine.
  • Garnish with Parmesan before serving.

Tip: Sauté the mushrooms until they release their moisture and develop a golden-brown color for the best flavor.

19. Spaghetti Squash Chili

A hearty, comforting dish perfect for colder days.

Ingredients:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • ½ lb ground turkey or beef
  • 1 can (14 oz) diced tomatoes
  • 1 can (14 oz) kidney beans
  • 1 tbsp chili powder
  • 1 tsp cumin
  • Salt and pepper to taste
  • ½ cup shredded cheddar cheese

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • In a pot, heat olive oil and cook ground turkey until browned.
  • Stir in diced tomatoes, kidney beans, chili powder, cumin, salt, and pepper. Simmer for 10 minutes.
  • Mix in spaghetti squash strands and cook for another 5 minutes.
  • Garnish with cheddar cheese before serving.

Tip: Toast the chili powder and cumin in a dry pan for 1-2 minutes before adding them to enhance their aroma and depth.

20. Spaghetti Squash with Almond Butter Sauce

A nutty, creamy, and slightly sweet dish.

Ingredients:

  • 1 medium spaghetti squash
  • ¼ cup almond butter
  • 2 tbsp soy sauce
  • 1 tbsp lime juice
  • 1 tsp honey
  • 1 tsp grated ginger
  • ¼ cup chopped peanuts

Instructions:

  • Preheat the oven to 400°F (200°C) and roast spaghetti squash for 40 minutes.
  • Whisk almond butter, soy sauce, lime juice, honey, and ginger in a bowl.
  • Mix with spaghetti squash strands and toss to coat.
  • Sprinkle with chopped peanuts before serving.

Tip: Warm the almond butter slightly before mixing to make it easier to blend into a smooth sauce.

Conclusion

Spaghetti squash is incredibly versatile, making it easy to enjoy a variety of flavors while staying healthy. Try these recipes and discover your new favorite way to eat spaghetti squash!

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