4 Ways to Use Spaghetti Squash
Good gourd! See why this superior squash is more than a spaghetti stand-in.
Plenty of low-carb eaters and carb-conscious athletes have adopted spaghetti squash as their go-to replacement for wheat-based pasta. With only 50 calories per 1-cup serving, spaghetti squash is impressively nutrient-dense, with tons of fiber and nutrients such as potassium, vitamin B6, manganese, and vitamin C in every bite.
Level up your linguine with these five new ways to enjoy this stellar staple, plus a recipe that’ll have you reaching for squash instead of boxed pasta!
1. Trade for flour-based pizza crust
To double your potassium and help prevent bloating.
Rub 1 teaspoon olive oil on the inside of half cooked squash. Place 2 cups baby spinach, 1 chopped garlic clove, 1 cup marinara sauce, 2 ounces cooked and crumbled veggie sausage, and 2 ounces grated mozzarella cheese inside squash. Bake 15 minutes at 400 F.
2. Exchange for tortillas in burritos
To amp up your vitamin A intake for better immunity.
Layer ¾ cup pinto beans, ½ cup corn, ½ cup sliced cherry tomatoes and ½ cubed avocado inside half cooked squash. Top with ½ cup salsa, ¼ cup sour cream, 1 tablespoon pumpkin seeds, a squeeze of lime and ¼ cup cilantro.
3. Swap for potatoes in hash browns
To slash more than half the calories for a more figure-friendly dish.
Place 2 cups cooked squash in a colander and press out excess water. Toss with 2 teaspoons thyme, ¼ teaspoon salt and ¼ teaspoon black pepper. Form into 2-inch rounds. Heat 1 tablespoon oil in a skillet over medium. Cook 5 minutes per side, or until browned and crispy.
4. Level up from lettuce in Greek salad
To ramp up your intake of manganese to reduce inflammation.
Toss 2 cups cooked and cooled squash with ½ cup halved grape tomatoes, ½ chopped cucumber, ¼ sliced red onion, 2 tablespoons sliced olives and ¼ cup crumbled feta. Whisk together 1 tablespoon each olive oil, lemon juice and chopped fresh oregano with ¼ teaspoon each salt and pepper. Toss with salad.
Try This Spaghetti Squash Recipe
Squash With Tempeh Bolognese
- 2 tsp. canola oil
- 1 small yellow onion, chopped
- 1 medium carrot, chopped
- ¼ tsp. salt
- 1 (8-oz) package tempeh, grated
- 1 cup Cremini mushrooms, chopped
- 2 cloves garlic, minced
- 1½ cups marinara sauce
- 1 tsp. dried oregano
- ½ tsp. cumin
- ½ tsp. dried chili flakes
- ¼ tsp black pepper
- 1 large spaghetti squash, cooked
- ⅓ cup basil, sliced
- ¼ cup grated Parmesan cheese
- Heat oil in a saucepan over medium. Add onions, carrots and salt and cook until soft, about 5 minutes.
- Add tempeh, mushrooms and garlic and cook 5 minutes.
- Stir in marinara sauce, oregano, cumin, chili flakes and black pepper. Simmer 15 minutes.
- Top squash with sauce, basil and Parmesan.
Cut down your squash cook time: Slice squash in half lengthwise and place halves facedown in a microwave-safe dish. Microwave on high 8 to 12 minutes, or until flesh is very tender.
- Calories 486
- Carbohydrate Content 49 g
- Fat Content 22 g
- Fiber Content 4 g
- Protein Content 30 g
- Sodium Content 280 mg
- Sugar Content 13 g