Spaghetti Squash Marinara

Transform your weeknight dinner routine with this wholesome and flavorful Spaghetti Squash Marinara recipe—an easy, low-carb twist on classic pasta! Roasted to perfection, tender spaghetti squash strands create a naturally gluten-free base that’s both light and satisfying. This dish is elevated by a rich, homemade marinara sauce made with sweet yellow onion, fresh garlic, and a blend of aromatic Italian herbs like basil and oregano. A dash of red pepper flakes adds subtle heat, while fresh parsley brightens the flavors. Top it all off with a sprinkle of grated Parmesan cheese for a deliciously comforting meal that's perfect for a healthy lifestyle. Ready in just over an hour, this dish serves four and is ideal for anyone seeking a hearty yet nutritious dinner option that doesn’t sacrifice taste. Serve it straight from the oven and enjoy the ultimate meeting of simplicity and indulgence!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 large spaghetti squash
• 2 tablespoons extra virgin olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 medium yellow onion
• 3 garlic cloves
• 28 ounces crushed tomatoes
• 1 teaspoon dried basil
• 0.5 teaspoon dried oregano
• 0.25 teaspoon red pepper flakes
• 2 tablespoons fresh parsley
• 0.25 cup grated Parmesan cheese (optional)

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds and stringy pulp using a spoon.

Step 3

Brush the inside of each squash half with 1 tablespoon olive oil, and season with 0.5 teaspoon salt and 0.25 teaspoon black pepper.

Step 4

Place the squash halves cut side down on the prepared baking sheet. Roast in the oven for 40-45 minutes, or until the flesh is tender and easily pierced with a fork.

Step 5

While the squash is roasting, prepare the marinara sauce. Finely chop the yellow onion and mince the garlic cloves.

Step 6

Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3-5 minutes, until softened and translucent.

Step 7

Add the minced garlic and cook for another minute, stirring frequently to prevent burning.

Step 8

Pour the crushed tomatoes into the skillet and stir in the dried basil, dried oregano, red pepper flakes, and 0.5 teaspoon salt. Reduce the heat to low and let the sauce simmer for 15-20 minutes, stirring occasionally.

Step 9

Finely chop the fresh parsley and stir it into the marinara sauce just before removing it from the heat.

Step 10

Once the spaghetti squash is done roasting, remove it from the oven and let it cool slightly until it's safe to handle.

Step 11

Use a fork to scrape the roasted flesh of the squash into spaghetti-like strands. Transfer the strands to a large bowl or serving platter.

Step 12

Top the spaghetti squash with the marinara sauce and sprinkle with grated Parmesan cheese, if desired.

Step 13

Serve immediately, garnished with additional parsley or Parmesan if preferred.

Nutrition Facts

Serving size	(2218.5g)

Amount per serving	% Daily Value*
Calories	1311.1

Total Fat 80.3g	0%
Saturated Fat 23.6g	0%
Polyunsaturated Fat 10.5g
Cholesterol 71.6mg	0%
Sodium 4997.8mg	0%
Total Carbohydrate 129.3g	0%
Dietary Fiber 29.9g	0%
Total Sugars 57.4g
Protein 39.4g	0%

Vitamin D 0IU	0%
Calcium 1107.4mg	0%
Iron 10.3mg	0%
Potassium 3375.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.7%

Protein: 11.3%

Carbs: 37.0%