Spaghetti Squash with Marinara: A Healthy and Low-Carb Pasta Alternative

Spaghetti Squash with Marinara is a delicious, light, and low-carb alternative to traditional pasta dishes. By swapping out regular spaghetti for spaghetti squash, you get a vegetable-packed meal that’s rich in nutrients, gluten-free, and perfect for those looking for a healthier option without sacrificing flavor. The mild, slightly sweet taste of spaghetti squash pairs beautifully with a classic marinara sauce, making it a satisfying and wholesome dish for lunch or dinner.

Why Spaghetti Squash?

Spaghetti squash is a fantastic substitute for pasta because it naturally forms spaghetti-like strands when cooked. It's low in calories, carbohydrates, and provides fiber, vitamins A and C, and antioxidants. This makes it an ideal choice for those on a low-carb or gluten-free diet, or anyone looking to add more vegetables to their meals. Plus, it’s simple to prepare and fun to eat!

Recipe: Spaghetti Squash with Marinara

Ingredients:

For the Spaghetti Squash:

1 medium spaghetti squash

1 tbsp olive oil

Salt and pepper, to taste

For the Marinara Sauce:

1 tbsp olive oil

1 small onion, finely chopped

3 garlic cloves, minced

1 can (15 oz) crushed tomatoes

1/2 tsp dried oregano

1/2 tsp dried basil

1/4 tsp red pepper flakes (optional for heat)

Salt and pepper, to taste

Fresh basil or parsley, for garnish (optional)

Optional Toppings:

Vegan Parmesan or regular Parmesan cheese

Fresh basil or parsley for garnish

Red pepper flakes for extra spice

Instructions:

Prepare the Spaghetti Squash: 

Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Drizzle the inside of each half with olive oil and season with salt and pepper. Place the squash halves cut-side down on a baking sheet lined with parchment paper or foil. Roast for 35-40 minutes, or until the squash is tender and the edges are slightly caramelized.

Shred the Squash: 

Once the spaghetti squash is cooked, remove it from the oven and let it cool slightly. Use a fork to scrape the flesh of the squash, creating long spaghetti-like strands. Set aside.

Make the Marinara Sauce: 

While the squash is roasting, heat olive oil in a large saucepan over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant.

Add the Tomatoes and Seasonings: 

Stir in the crushed tomatoes, oregano, basil, red pepper flakes (if using), salt, and pepper. Lower the heat and simmer the sauce for 15-20 minutes, stirring occasionally, until it thickens and the flavors meld together.

Combine the Squash and Sauce: 

Once both the squash and marinara sauce are ready, plate the spaghetti squash strands and spoon the marinara sauce generously on top. Mix well to coat the squash in sauce or keep the squash and sauce layered for a nice presentation.

Garnish and Serve: 

Garnish with freshly chopped basil or parsley, and sprinkle with vegan or regular Parmesan cheese if desired. Add a pinch of red pepper flakes for some extra heat, and serve the dish warm.

Tips and Variations:

Add Protein: 

For a more filling meal, you can add sautéed mushrooms, vegan meatballs, or grilled chicken on top of the squash and marinara.

Experiment with Sauces: 

While marinara sauce is a classic choice, you can also try pesto, Alfredo, or a creamy cashew sauce for variety.

Meal Prep Friendly: 

Cook extra spaghetti squash and store it in the fridge for up to 5 days. Reheat it and serve with fresh sauce for a quick meal.

Microwave Method: 

If you’re short on time, you can cook the spaghetti squash in the microwave. Cut it in half, remove the seeds, and microwave each half (cut-side down) in a dish with a little water for 10-12 minutes until tender.

Conclusion:

Spaghetti Squash with Marinara is a nutritious, low-carb, and gluten-free alternative to traditional pasta, offering all the satisfaction of a hearty Italian dish without the heaviness. This meal is easy to prepare and perfect for those looking to eat more vegetables while still enjoying a comforting, flavorful dinner. Whether you’re serving it for a family meal, a quick weeknight dinner, or meal prepping for the week, this dish is versatile and customizable. Give it a try, and you’ll see how simple, healthy ingredients can come together to make a delicious and satisfying meal!