Farmers markets and grocery stores are brimming with squash of all shapes and sizes this time of year. One type not to overlook is spaghetti squash. When cooked and shredded with a fork, the pale yellow flesh delivers stringy strands that resemble noodles. This squash is low in calories, mild in flavor and can be a great substitute for pasta. For a healthier take on your favorite dishes, enjoy these 10 scrumptious recipes using this versatile gourd.
1. SPAGHETTI SQUASH CAPRESE | FASHIONABLE FOODS
Bring back the flavors of the summer with fresh tomatoes, mozzarella and basil. This easy meal requires just 15 minutes of prep and a few simple ingredients you likely already have in the kitchen. This low-carb, gluten-free recipe makes for an easy weeknight dinner. Recipe makes 4 servings.
Nutrition (per serving): Calories: 193; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 28mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 5g; Protein: 7g
2. PESTO SPAGHETTI SQUASH SAUSAGE SKILLET | WHOLE AND HEAVENLY OVEN
Make this simple, one-pan dinner with only seven ingredients. Oodles of spaghetti squash are topped with flavorful pesto and sausage. For a vegetarian option, omit the sausage, and for extra veggies, mix in your favorite seasonal greens. Recipe makes 8 servings at 1 cup each.
Nutrition (per serving): Calories: 266; Total Fat: 20g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 42mg; Sodium: 426mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 7g; Protein: 10g
3. SPAGHETTI SQUASH HASHBROWN | MYFITNESSPAL’S RECIPES
This recipe from The Honour System requires just three ingredients — spaghetti squash, oil and salt — to form crispy, low-carb hash browns. Season the hash browns with your favorite herbs and spices, and enjoy! Recipe makes 2 servings at 1 cup each.
Nutrition (per serving): Calories: 104; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 105mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 4g; Protein: 1g
4. SPAGHETTI SQUASH WITH CHICKPEAS & KALE | LOVE AND LEMONS
If you prefer your spaghetti squash a little firmer, or with no sauce, try this veggie-filled bowl packed with flavor. Chickpeas provide protein while pine nuts add a nice crunch to the dish. Lemon and rosemary add plenty of flavor. Recipe makes 3 servings.
Nutrition (per serving): Calories: 261; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 142mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 11g; Protein: 10g
5. SPAGHETTI SQUASH CHOW MEIN WITH SHIITAKES AND BOK CHOY | FEED ME PHOEBE
Skip the Chinese takeout, and make this spaghetti squash chow mein at home instead. Squash serves as a healthy replacement for starchy chow mein noodles, but there’s still plenty of flavorful sauce. This fiber-rich dish is loaded with shiitake mushrooms and bok choy, then sprinkled with crunchy sesame seeds. Recipe makes 4 servings.
Nutrition (per serving): Calories: 122; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 495mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 8g; Protein: 3g
6. SPAGHETTI SQUASH, QUINOA AND PARMESAN FRITTERS | JULIA’S ALBUM
These healthier pan-fried fritters are filled with spaghetti squash, spinach and quinoa. Top these savory mini cakes with a dollop of Greek yogurt or pair with poached eggs for a wonderful Sunday brunch. Recipe makes 7 servings at 2 fritters each.
Nutrition (per serving): Calories: 176; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 60mg; Sodium: 355mg; Carbohydrate: 25g; Dietary Fiber: 3g; Sugar: 2g; Protein: 8g
7. CHICKEN NOODLE-LESS SOUP | SKINNYFITALICIOUS
Classic chicken noodle soup gets a modern, low-carb twist. Spaghetti squash replaces traditional noodles, making this dish lower in sodium, calories and carbs but still hearty and comforting. Serve up a bowl on those chilly winter nights. Recipe makes 6 servings.
Nutrition (per serving): Calories: 116; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 23mg; Sodium: 228mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 14g
8. SPAGHETTI SQUASH FRITTATA | THE HAPPY HUNGRY YOGI
Frittatas are great for breakfast, lunch or dinner. Use up leftovers, and add your favorite fillings for a protein-packed meal. Tip: Save time by roasting the spaghetti squash ahead of time. Recipe makes 2 servings.
Nutrition (per serving): Calories: 199; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 278mg; Sodium: 167mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 9g; Protein: 13g
9. EGG AND AVOCADO SPAGHETTI SQUASH BOATS | IFOODREAL
Egg and avocado are a classic breakfast pairing. Switch things up by having breakfast for dinner with these flavorful spaghetti squash boats. Creamy avocado and eggs are nestled on top of a mound of roasted spaghetti squash. Also, there are fewer dishes since the squash shells double as bowls! Recipe makes 2 servings at 1/2 spaghetti squash each.
Nutrition (per serving): Calories: 261; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 186mg; Sodium: 451mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 10g; Protein: 8g
10. COLD SPAGHETTI SQUASH SALAD WITH LEMON AND HERBS | HELLO GLOW
Pasta salad can be lightened up with spaghetti squash. This lemony salad features fresh herbs for an effortless side dish but is also the perfect canvas for meatballs, tomato-based sauces or roasted veggies. Recipe makes 2 servings.
Nutrition (per serving): Calories: 114; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 66mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 11g; Protein: 3g