Healthy Highlight: Spaghetti Squash

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There are a ton of spaghetti substitutes out there, but one of my favorites is Spaghetti Squash. Pasta is one of my favorite foods because I love any vessel for a beautiful sauce, especially one that is cheap and easy to prepare. 

  • Spaghetti Squash is low in calories, making it a great aid in weight loss.
  • Spaghetti Squash is a nutrient-dense food, packed with fiber, vitamin C, manganese, vitamin B6, and niacin
  • One cup of cooked spaghetti squash is just 42 calories and contains 11% of the Daily Value of Pantothenic Acid.

Recipes:

4 Cheese Roasted Garlic Alfredo Stuffed Spaghetti Squash (Halfbakedharvest.com)

  • 1 1/4 cups Whole Milk or Heavy Cream
  • 6 ounces Frozen Chopped Spinach, thawed and squeezed dry
  • 2 tablespoons Chopped Fresh Sage
  • 1 tablespoon Fresh Thyme Leaves
  • 1 cup Shredded Fontina Cheese
  • 1/2 cup Shredded Mozzarella or Creamy Gouda
  • 1 cup Shredded Provolone Cheese
  • 2 medium Spaghetti Squash
  • 1/4 cup Grated Parmesan
  • Kosher Salt and Black Pepper
  • 1 head Garlic
  • Olive Oil
  • 2 tablespoons Salted Butter, room temperature
  1. Preheat the oven to 425° F.
  2. In a medium bowl, mix together the milk, spinach, sage, thyme, fontina, and mozzarella. Season with red pepper flakes, salt, and pepper.
  3. Place the squash in a baking dish and season the cut sides with salt and pepper. Sprinkle 1/2 of the provolone cheese into the bottom of each squash, then evenly divide the milk/cheese mix among the squash cavities. Top with the remaining provolone and parmesan. Cover the squash with foil.
  4. Slice off the top portion of the garlic head to expose some of the cloves. Place the garlic on a piece of foil. Drizzle with olive oil and wrap it up.
  5. Bake the squash and garlic for 30 minutes. Remove the foil from both and continue baking the squash and garlic another 15-20 minutes or until the squash is tender and the cheese is golden brown on top.
  6. Let the garlic cool, then squeeze the cloves out into a bowl. Add the butter and 1 tablespoon sage. Mash the cloves into the butter with a fork. Spread the butter over the squash, then use a fork to scrape the squash into strands, mixing the cheese with the squash. Enjoy!

Broccoli Cheddar Spaghetti Squash (howsweeteats.com)

  • 2 Spaghetti Squash
  • Salt and Pepper
  • 1 tablespoon Olive Oil
  • 1 Shallot, diced
  • 2 Garlic Cloves, minced
  • 3 cups Broccoli Florets
  • 1 cup Milk
  • 2 cups Grated White Cheddar Cheese
  • 1/4 cup Seasoned Panko Breadcrumbs
  1. Preheat the oven to 400 degrees F. Line a baking sheet with foil and spray with nonstick spray.
  2. Slice the spaghetti squash in half lengthwise and scrape out the seeds. Brush the cut sides with olive oil. Place the squash cut-side down on a baking sheet. Roast for 25 minutes.
  3. While the squash is roasting, heat the olive oil in a skillet over medium-low heat. Add the shallots and garlic and cook for 2 minutes. Stir in the broccoli florets and cook, stirring often, for 6 to 8 minutes, until they are slightly softened. Stir in the milk and cook for 1 to 2 minutes, until it is warmed through. Stir in 1 cup of the cheddar and turn off the heat. Stir until the cheddar melts.
  4. Remove squash from the oven and flip them over. Use a fork to scrape some of the squash. Season the squash with salt and pepper. Evenly distribute the broccoli cheddar mix in each squash bowl. Sprinkle the remaining cheddar on top. Sprinkle on the breadcrumbs.
  5. Return the sheet to the oven and bake 10 to 15 minutes, until the cheese is golden and bubbly.

Lemon Pesto Spaghetti Squash (loveandlemons.com)

  • 1 medium Spaghetti Squash
  • Extra-Virgin Olive Oil
  • 2 cups Cauliflower Florets
  • Hemp Seed Pesto
  • 2 cups Baby Spinach, coarsely chopped
  • Juice of 1/2 Lemon, plus wedges for serving
  • 2 tablespoons Pine Nuts
  • 1/4 cup Chopped Fresh Herbs
  • Sea Salt and Freshly Ground Black Pepper
  • Parmesan Cheese (optional)
  1. Preheat the oven to 400°F and line two baking sheets with parchment paper.
  2. Prepare and roast the spaghetti squash according to the instructions in this post. Drizzle the cauliflower with olive oil, sprinkle with salt and pepper, and place on the second baking sheet. Roast for about 25 minutes or until golden brown around the edges.
  3. Meanwhile, make the pesto and set aside.
  4. Place the baby spinach in a large bowl. Use a fork to scrape the spaghetti squash into strands. Add the lemon juice and season to taste with salt and pepper (you can do this right in the spaghetti squash halves). Add the spaghetti squash to the bowl and gently toss, so that the heat from the squash lightly wilts the spinach leaves.
  5. Add the roasted cauliflower, pine nuts, parsley, and a dollop of the pesto.
  6. Optional step: toss it all together so that the pesto coats all of the vegetables.
  7. Serve with lemon wedges, extra pesto, and Parmesan, if desired.