Spaghetti-Squash Spaghetti

This Simple Cooking with Heart, creative Italian recipe has an interesting vegetable that the kids will think is fun to make and eat.

Nutrition Facts

Spaghetti-Squash Spaghetti


172 Per Serving


6g Per Serving


6g Per Serving

Cost Per ServingCost Per Serving

Calories 172
Total Fat 6.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 10 mg
Sodium 64 mg
Total Carbohydrate 27 g
Dietary Fiber 6 g
Sugars 13 g
Protein 6 g


Servings  4  

  • 1 spaghetti squash (3 pounds)
  • non-stick Cooking spray
  • 1 tsp. extra virgin olive oil
  • 1 clove fresh garlic (minced) OR
  • 1 tsp. jarred, minced garlic
  • 1/2 small onion (chopped)
  • 1 cup tomatoes (diced) OR
  • 8 oz. canned, no-salt-added, diced tomatoes
  • 1/4 tsp. Black pepper
  • 1/4 tsp. dried, salt-free herbs, Italian blend
  • 1/8 tsp. crushed red pepper flakes
  • 16 oz. canned, no salt added tomato sauce
  • 1/2 cup small "bite size" fresh mozzarella balls (can substitute fresh mozzarella), cut into bite-size pieces
  • 1/4 cup coarsely chopped, or, torn basil OR
  • 1 tsp. dried basil


Tip: Click on step to mark as complete.

  1. Preheat oven to 350° F.
  2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender.
  3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
  4. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating “spaghetti noodles”.
  5. Add squash "noodles" to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.

Tip: Scraping the spaghetti squash to make “noodles” and tossing all the ingredients together are safe and fun steps to involve kids in this recipe.