Spaghetti Squash with Red Sauce

Transform your dinner routine with this wholesome and flavorful Spaghetti Squash with Red Sauce recipe! A low-carb, gluten-free alternative to traditional pasta, this dish features tender, roasted spaghetti squash strands topped with a hearty homemade red sauce. The sauce is a savory blend of garlic, onions, crushed tomatoes, and aromatic herbs like oregano and basil, with a hint of heat from optional red pepper flakes. Ready in under an hour, this comforting yet healthy meal is perfect for weeknight dinners or meal prep. Customize it with freshly grated Parmesan or a sprinkle of fresh basil for added flair, and enjoy a nutritious twist on a classic Italian favorite!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 medium-sized Spaghetti squash
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 1 tablespoon Olive oil (for sauce)
• 3 Garlic cloves, minced
• 1 small Yellow onion, finely diced
• 28 ounces Crushed tomatoes, canned
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Red pepper flakes (optional)
• 0.5 teaspoon Salt (for sauce)
• 0.25 teaspoon Black pepper (for sauce)
• 0.25 cup Grated Parmesan cheese (optional, for topping)
• 4 Fresh basil leaves (optional, for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

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

Step 3

Brush the cut sides of the squash with 2 tablespoons of olive oil and season with 1 teaspoon each of salt and black pepper.

Step 4

Place the squash halves cut side down on a baking sheet lined with parchment paper.

Step 5

Bake in the preheated oven for 40-45 minutes, or until the squash is tender and easily pierced with a fork.

Step 6

While the squash is baking, prepare the red sauce. Heat 1 tablespoon of olive oil in a medium saucepan over medium heat.

Step 7

Add the minced garlic and diced onion to the saucepan, sautéing until softened and fragrant, about 3-4 minutes.

Step 8

Stir in the crushed tomatoes, dried oregano, dried basil, red pepper flakes (if using), 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper.

Step 9

Reduce the heat to low and simmer the sauce for 15-20 minutes, stirring occasionally to allow the flavors to meld together.

Step 10

Once the spaghetti squash is cooked, allow it to cool slightly for 5 minutes, then use a fork to scrape the flesh into strands, creating a 'spaghetti' texture.

Step 11

Divide the spaghetti squash strands evenly among four bowls or plates.

Step 12

Spoon the red sauce generously over the squash strands.

Step 13

Optionally, sprinkle each serving with grated Parmesan cheese and garnish with fresh basil leaves.

Step 14

Serve immediately and enjoy your healthy Spaghetti Squash with Red Sauce!

Nutrition Facts

Serving size	(2011.4g)

Amount per serving	% Daily Value*
Calories	1257.7

Total Fat 74.7g	0%
Saturated Fat 22.4g	0%
Polyunsaturated Fat 11.4g
Cholesterol 67.6mg	0%
Sodium 6746.8mg	0%
Total Carbohydrate 126.9g	0%
Dietary Fiber 30.9g	0%
Total Sugars 61.9g
Protein 41.6g	0%

Vitamin D 23.8IU	0%
Calcium 1075.4mg	0%
Iron 12.1mg	0%
Potassium 3107.6mg	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: 49.9%

Protein: 12.4%

Carbs: 37.7%