Italian Style Spaghetti Squash (+ Roasted Seed recipe)

We’ve been eating a lot of squash lately. I can’t resist in-season foods and have been picking up a spaghetti squash almost every week. The recipe I have below is a little more geared towards spaghetti squash newbies since it’s a little closer to a classic pasta, but I increase the protein content with the beans. It is really easy to miss out on protein when having spaghetti squash or even regular pasta. Since this recipe only comes out to about 200 Calories per serving, it is best used as a side dish or along with a hearty soup or salad for lunch. You’ll be starving later if this is all you eat!
Other ways to prepare are by adding pesto, a ground turkey sauce, a lentil bolognese or make it southwest style. No matter how you make it, it’s worth it to save the seeds you scoop out and roast them for a crunchy snack or topping for salads and soups.

When purchasing squash and in-season foods try to do so at a local farmers market. It’s a great way to support your local economy, small farms and see where your food is coming from!

Italian Style Spaghetti Squash

Gluten-free & Vegan
Serves 4


  • 1 Medium Spaghetti Squash
  • 1 Tablespoon olive oil
  • 2-3 cloves garlic, minced
  • 1 Medium organic red onion, sliced & halved
  • 2 large beefsteak tomatoes, chopped
  • 1 15 oz can white beans, rinsed and drained
  • 2 Cups fresh spinach
  • 1/2 Tbsp dried basil*
  • 1/2 Tbsp dried oregano*
  • 1/2 tsp dried parsley*
  • 1/2 tsp crushed red pepper*
  • Black pepper to taste


  • Preheat oven to 350 degrees
  • Carefully cut the spaghetti squash in half lengthwise.
  • Dig out the seeds & pulp, reserving the seeds for the recipe below
  • Set the squash cut side down in a large glass baking dish, filled 1/8 inch with water
  • Place in the oven and cook 30-40 minutes
  • While the squash is cooking,  prep the rest of your ingredients.
  • Heat oil in a large sauce pan or stockpot over medium
  • Add garlic, stir, reduce heat slightly and let cook for about 2 minutes
  • Add onions and tomatoes, stir and cover. Let cook about 5 minutes, stirring on occasion.
  • Add beans to mixture and again stir and cover about 3-5 minutes.
  • Add spices, stir and turn off the burner.
  • Stir in the spinach and let sit.
  • Remove squash from the oven and carefully flip to flesh side up, letting cool at least 5 minutes
  • With a fork,  “rake” from one side to the other to remove the “spaghetti”
  • Add the squash to the bean and veggie mixture and stir well until incorporated.

  • Top 1 Cup spaghetti squash with 2/3 Cup of sauce and serve!

Bonus Recipe: Roasted Squash Seeds
roasted squash seeds
We always think to roast our pumpkin seeds but why discriminate against other squash seeds? No matter if its pumpkin, spaghetti squash, butternut or acorn squash seeds, they provide protein, fiber, iron, potassium & zinc with less fat and calories per serving than nuts. Add to a trail mix or eat on their own for a fall themed snack.
-Take the seeds from your squash and rinse in water until they aren’t so sticky
-Place in a small bowl and add 1 teaspoon of agave or honey
-Add 1/2 teaspoon cinnamon and 1/4 teaspoon pumpkin pie spice
-Mix well and spread on a non-stick baking sheet
-Pop in the oven while your squash is cooking for about 20 minutes, stirring after 10 minutes

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