Spaghetti Squash with Homemade Marinara Sauce

I go through phases with spaghetti squash.

I so often forget about it (and I don’t eat a lot of pasta, so there isn’t much going on to remind me about it!), then all of a sudden I’ll see the big yellow squash in the produce aisle, or I’ll see someone blog about eating it on What I Ate Wednesday and I get all excited again that I can enjoy spaghetti squash again!

Anyway, the benefits of spaghetti squash over, well, spaghetti are kinda obvious. Here’s the stats:

  • Spaghetti squash – 42 cals per cup; spaghetti – 221 cals per cup
  • Spaghetti squash – 10g carbs per cup; spaghetti – 42g carbs per cup
  • Spaghetti squash provides eight amino acids
  • Spaghetti squash is high in fibre
  • Spaghetti squash is high in vitamins and minerals, particularly potassium and manganese

These are ALL important benefits, but I particularly like the low carbohydrate count. I’m not a ‘low-carb’ diet advocate, but as a vegetarian I have PLENTY of places I can get carbohydrates from, and pasta tends to form the main bulk of a meal. If I can replace the pasta with something lower in carbs I am balancing my diet far more than if I was to sit down to a whole plate of carbs (of course, if you’re carbo loading for athletic training or a race you NEED those carbs, don’t skimp!).

Copyright to The Guiltless Life

Anyway, the issue I’ve had in the past with making spaghetti squash? It’s, well, wetter than pasta. Which means, when you add sauce to it, it can just be a big soggy mess.

I have two methods of battling this. First, I roast the squash (I’ve read on some blogs that you can microwave it but I tend to avoid microwaving things when possible), then I either:

  • scrape the strands out and saute them
  • scrape the strands out and return them to the oven on a baking sheet to lightly roast and crisp them

This helps to make the strands less wet and more appetizing!

Of course, it’s all in the seasoning too – spaghetti squash can be bland if you leave it plain, so I always season mine lightly. With a quick homemade marinara sauce and some fresh feta cheese and basil on top, this is a balanced and healthy meal that is so quick and easy, and completely revamps the idea of basic ‘pasta and tomato sauce’!

PS – this whole meal has 156 calories. I don’t think you’ll find a lower calorie meal! You might want to double the serving if you need more cals, or serve it with a generously dressed salad! Or have it as a light lunch :).

Anna’s Spaghetti Squash with Homemade Marinara Sauce

Copyright to The Guiltless Life

INGREDIENTS (serves 2):

1 small spaghetti squash
1/8 tsp nutmeg

For sauce:

2/3 cup crushed tomatoes
Salt and pepper to taste
1 tsp oregano
1 tsp basil
1/2 tsp crushed garlic

To top:

4 tbsp lowfat feta cheese
A few fresh basil leaves, sliced thinly


1. Halve squash, scoop and roast at 400F, cut side down (sprinkle with olive oil, salt and pepper). This should take around 35-45 mins.

2. Using a fork, scrape out spaghetti squash strands into a bowl.

3. Spray a frying pan or baking sheet with cooking spray. Add spaghetti squash and spices. If baking, put back in oven at 400F for 5 minutes; turn for another 5. If stirfrying, fry for 4-5 minutes until crispy.

4. For the sauce, heat tomatoes over a low heat. Add spices over top.

5. Serve with 1/3 to 1/2 cup sauce over 1 cup of spaghetti squash strands. Sprinkle with 2 tbsp lowfat feta cheese and some fresh basil.

Nutritional information per serving if serves 2:

Nutritional information courtesy of


  1. I have always been so intimidated by spaghetti squash, but this looks totally doable! I’m always down for some basil & feta 😉

  2. I have only had spaghetti squash once, and it was dining out that I had it. It was fabulous but I have never made it at home! I really should, it seems so simple to do!

    Happy Tuesday love!

  3. i keep saying and saying that i meed to try spaghetti squash. and still haven’t done it. it really is a fantastic concept (more veggies is always a win in my book), but one of those things i am intimidated by. maybe i will be brave soon!

  4. Looks awesome! Love spaghetti squash as a pasta sub!

  5. I always go through phases with spaghetti squash! I’ll have it often for a month and then forget about it for like 6 months! lol

    I really need to add something to my dinner menu soon because I love that stuff.
    Your recipe looks delicious!

  6. This look ssoooo good! I’ve never tried spaghetti squash, but I’ve always wanted to. I’ll have to bookmark this recipe!

  7. I’ve always wanted to try this, but have really never known how! ha I am not a chef by any means, so I’ve always been worried about it! You make it seem not so bad though, and with how low in calories and carbs, I think it’s a must!! ha

  8. I have never heard of spaghetti squash before now – it is readily available in Canada?

  9. It looks great, especially with the feta! But I would end up eating my entire pantry of snacks if i only ate 156 calories for dinner though. I have to stick to closer to 1000 at dinner with lots of carbs. That being said, I usually mix spaghetti squash in with my pasta so I get the nutrients from the squash but I still get my carbs and calories and fullness from the pasta. Since I breastfeed I have very high calorie demands!

    • Definitely for high calorie needs like yours, make this a side dish, or, better yet, load it up with high-calorie healthy additions like goat cheese, nuts and a oil-based sauce. That would quickly load on the calories while still enjoying squash! Or have this as a lunch instead of as your main dinner meal :).

  10. I have only cooked with spaghetti squash once and loveddd it! I will have to try this recipe out as well… so tasty looking 🙂

  11. I love spaghetti squash! It’s so much better for you than the pasta….:) Great recipe!

  12. Yum! I was hoping you would post this recipe 🙂 I will definitely give it a go.I adore the combination of basil and feta too. Yum!


  1. […] here: Spaghetti Squash with Homemade Marinara Sauce – The Guiltless … Posted by admin on wtorek, Marzec 6, 2012, at 09:00. Filed under Bez kategorii. Tagged […]

  2. […] in Tomato SauceSpaghetti Squash with Homemade Marinara Sauce – The Guiltless Lifevar base_url_sociable = […]

  3. […] cups spaghetti squash flesh (for tips and directions on cooking spaghetti squash, click here) 1 cup part-skim ricotta cheese 1 cup part-skim mozzarella cheese 2-3 tbsp fresh parsley, […]

Let's chat!

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: