Spaghetti-Squash Spaghetti

Updated:Apr 25,2014

SCwH-Spaghetti-Squash Spaghetti

Spaghetti-Squash Spaghetti



4 servings

About $2.63 per serving

1 (3 pounds) spaghetti squash
Cooking spray
1 teaspoon extra virgin olive oil
1 garlic clove or 1 teaspoon from jar, minced
½ one small onion, chopped
1 cup tomatoes, diced or 1 (8 oz.) can no salt added diced tomatoes
¼ teaspoon black pepper
¼ teaspoon dried salt free Italian herbs blend
? teaspoon crushed red pepper flakes
2  8oz. cans no salt added tomato sauce
½ cup small “bite size” fresh mozzarella balls (can substitute fresh mozzarella cut into bite-size pieces)
¼ cup fresh basil, roughly chopped or torn or 1 tsp. dried

  1. Preheat oven to 350° F.
  2. Cut spaghetti squash in half. 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 mozzarella balls and fresh basil and serve.

Get the Kids Involved: Scraping the spaghetti squash to make “noodles” and tossing all the ingredients together are safe and fun steps to involve kids in this recipe.

Per serving:
Total Fat6.5 g
Saturated Fat2.5 g
Trans Fat0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat2.0 g
Cholesterol 10 mg
Sodium64 mg
Carbohydrates27 g
Dietary Fiber6 g
Total Sugars13 g
Protein 6 g

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit

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