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Spaghetti Squash with Tomatoes and Herbs

October 29, 2009

Spaghetti Squash is a great low-calorie alternative to pasta. This is actually my first time trying this new vegetable, and I have to admit, I am pretty impressed by how much it resembles spaghetti! I’m not saying this tastes exactly like pasta, but if you are ever in the mood to down a big bowl of pasta, unless you are carbo-loading, this might be a better alternative.

Spaghetti squash is a type of winter melon, most common during the fall/winter season. When raw, the flesh is solid, but when cooked, the flesh falls away from the fruit in ribbons or strands like spaghetti. Spaghetti squash can be baked, boiled or steamed, and served with sauce as pasta. The varieties are endless when it comes to this versatile vegetable. Spaghetti squash contains many nutrients including folic acid, potassium, vitamin A, and beta carotene. It is also low in calories, averaging 75 calories in 8 cooked ounces, whereas pasta has 800 calories for 8 ounces. Big difference right?

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These are the basics for cooking a spaghetti squash.

Baking Method:

  1. You can bake it whole or cut it in half lengthwise. If you keep it whole, make sure to pierce a few holes with a large knife to allow steam to escape.
  2. If you prefer to cut the squash before baking, just halve it and scoop out the seeds and fibers.
  3. Then, place the whole squash or two squash halves cut side down in a baking dish with enough water to cover the bottom of the dish
  4. Bake at 350 degrees about an hour or until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
  5. Once the squash is cooked and cooled for 10-15 minutes, if it hasn’t already been cut, halve the squash and scoop out the seeds and fibers with a spoon. You can discard these unless you want to save the seeds to bake for a tasty treat, similar to pumpkin seeds, later.
  6. Then take a fork and scrape out the squash flesh little by little. It will naturally separate into noodle-like strands.
  7. Serve immediately or reheat later by either steaming or microwaving.
Spaghetti Squash with Tomatoes and Herbs


Serves 4


  • 1 Medium Spaghetti squash
  • 2 Cloves Garlic, minced
  • 1.5 tablespoons Olive Oil
  • 1 teaspoon red pepper flakes
  • 1 Tablespoon Chopped Fresh Basil
  • 2 cups prepared marinara sauce
  • 1 cup cherry tomatoes, halved
  • 2-3 Tablespoons Grated Parmesan Cheese (or Romano Cheese if you prefer)


  1. Prepare and cook squash using the method above.
  2. Sauté the minced garlic, red pepper flakes and Olive Oil until it’s softened and fragrant.
  3. Add the tomatoes, basil, and marinara sauce to the garlic and simmer for 10 – 15 minutes.
  4. Spoon the garlic tomato mixture on top of squash strands.
  5. Top with grated parmesan or romano cheese.

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