Plenty of 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 contains tons of fiber and nutrients such as potassium, vitamin B6, manganese and vitamin C. Level up your linguni with these five new ways to enjoy this stellar staple.
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 turkey 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.
Squash With Tempeh Bolognese
Makes: 2 Servings
- 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.
Nutrition Facts (per serving): calories 486, fat 22 g, carbs 49 g, fiber 4 g, sugar 13 g, protein 30 g, sodium 280 mg
Cut down your 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.