Delicious Spaghetti Alternative

Spaghetti Squash Spaghetti Recipe

MY FAVORITE!! If you have never tried spaghetti squash, you are in for a treat. I recommend spaghetti squash to anyone that is trying to limit their carbohydrate intake or even if they just want to try something new and healthy! Try this recipe out. I am sure you will love it and your family will too!


4 Servings

  • 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
  • 1/4 cup coarsely chopped, or, torn basil OR 1 tsp. dried basil


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.


  1. Preheat oven to 350° F.
  2. Cut spaghetti squash in half. Scrape out seeds. 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 fresh basil and serve.
  6. You can add anything else you would like to your pasta. Maybe try some mushrooms or olives. Maybe some chicken or homemade meatballs. Get creative :) 


Recipe copyright © 2016 American Heart Association.