Spaghetti Squash with Marinara Recipe

Spaghetti Squash is currently in season and we couldn’t be happier about it. This canary-yellow gourd is packed with carotenoids (antioxidants) to make for a healthy choice as it serves for your dinner or a side dish. Once cooked, by running a fork lightly through the flesh it easily separates into gorgeous pasta-like strands. It has a mild taste with a tender yet chewy bite; we’re hooked.

More on the nutrition facts of Winter Squash

Spaghetti Squash with Marinara

(serves 4)

Author: Brenna Masi @ Healthy Steps

1 large sized spaghetti squash

3 Tbs olive oil

½ red onion, chopped

2 cloves garlic, minced

1 tsp dried oregano

½ tsp dried basil

salt and pepper

1 cup cherry tomatoes, cut in half

1 (14oz) can of diced tomatoes

parmesan (garnish, optional)

parsley, chopped (garnish, optional)



Heat oven to 375°F.

Carefully split the spaghetti squash in half, lengthwise with a knife. Scoop out the seeds and discard.

Place the cut-side down in a 13”x9” baking dish. Add about 1 cup of water and cover the baking dish with aluminum foil. Bake for 35-45 minutes. The squash is done when it is tender. If it seems too crunchy for your tastes, place the squash back in the oven for 10-15 minutes.

Use a fork to pierce the flesh and scrape the pasta-like strands.


In a saucepan, over medium heat, heat the oil. Add the onion and sauté for 5 minutes. Add the garlic, oregano, basil, salt and pepper, stirring for 1 minute. Add the cherry tomatoes and sauté 5 more minutes. Add the can of diced tomatoes. Cook on a low simmer 10-15 minutes. Taste for flavor and season accordingly.

To plate the dish, top the spaghetti squash with marinara, sprinkle with parmesan cheese and chopped parsley.

Healthy Steps Servings:

1+ cup spaghetti squash = 1 category one vegetables

4 Tbs Marinara = 1 oil, ½ category one vegetables

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