Spaghetti Squash Saute

Transform your weeknight dinner routine with this vibrant Spaghetti Squash Sauté—an irresistible low-carb dish bursting with Mediterranean-inspired flavors! This recipe features tender, roasted spaghetti squash combined with sautéed yellow onion, garlic, juicy cherry tomatoes, and nutrient-packed baby spinach, all delicately seasoned with dried oregano and fresh basil for a fragrant finish. Topped with optional Parmesan cheese, it’s a versatile, gluten-free option that’s as wholesome as it is delicious. With just 15 minutes of prep and no complicated steps, this crowd-pleaser is perfect for busy nights or meal prep. Serve it on its own for a light vegetarian entrée or as a flavorful side dish.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 medium-sized (about 3 pounds) spaghetti squash
• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 cup, halved cherry tomatoes
• 2 cups baby spinach leaves
• 0.5 teaspoons dried oregano
• 0.25 cup, chopped fresh basil leaves
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 0.25 cup, grated (optional) Parmesan cheese

Directions

Step 1

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

Step 2

Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.

Step 3

Drizzle 1 tablespoon of olive oil onto the cut sides of the squash, and season lightly with salt and pepper.

Step 4

Place the squash halves cut-side down on the prepared baking sheet and bake for 35-40 minutes, or until the flesh is tender and easily shredded with a fork.

Step 5

While the squash is baking, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat.

Step 6

Add the diced yellow onion and sauté for 3-4 minutes, until softened.

Step 7

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 8

Add the halved cherry tomatoes and dried oregano to the skillet. Cook for 5-6 minutes, stirring occasionally, until the tomatoes begin to soften and release their juices.

Step 9

Once the squash is finished roasting, use a fork to scrape out the flesh into spaghetti-like strands. Discard the outer skin.

Step 10

Add the spaghetti squash strands to the skillet and toss to combine with the sautéed vegetables.

Step 11

Stir in the baby spinach leaves and cook for 2-3 minutes, until wilted.

Step 12

Season the mixture with salt and black pepper to taste, and toss in the fresh chopped basil.

Step 13

Transfer the sautéed spaghetti squash mixture to serving plates and top with grated Parmesan cheese, if desired. Serve warm.

Nutrition Facts

Serving size	(1729.9g)

Amount per serving	% Daily Value*
Calories	1115.0

Total Fat 73.9g	0%
Saturated Fat 18.8g	0%
Polyunsaturated Fat 14.6g
Cholesterol 49.5mg	0%
Sodium 3266.3mg	0%
Total Carbohydrate 107.5g	0%
Dietary Fiber 24.4g	0%
Total Sugars 42.1g
Protein 21.4g	0%

Vitamin D 0IU	0%
Calcium 619.8mg	0%
Iron 7.1mg	0%
Potassium 2352.3mg	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: 56.3%

Protein: 7.2%

Carbs: 36.4%