If you're looking for a delicious and healthy alternative to traditional pasta, this low-carb spaghetti squash pasta dish is the perfect choice. Combining the natural flavors of spaghetti squash with a rich, homemade marinara sauce, it's a satisfying meal that won't weigh you down.
Photos of Low-Carb Spaghetti Squash Spaghetti Recipe
You may need to check your pantry for a few key ingredients. Spaghetti squash might not be a regular item, so it's important to look for it in the produce section. Additionally, fresh mushrooms and crushed tomatoes are essential for the sauce, providing texture and depth of flavor. Lastly, parmesan cheese adds the perfect finishing touch.
Ingredients For Low-Carb Spaghetti Squash Pasta Recipe
Olive oil: Used as the base for sautéing the vegetables and adding a rich flavor.
Onion: Adds sweetness and depth to the sauce when sautéed.
Fresh mushrooms: Provide an earthy flavor and meaty texture to the sauce.
Garlic salt: Enhances the overall flavor of the dish with a hint of garlic.
Garlic: Fresh garlic cloves add a robust flavor to the sauce.
Crushed tomatoes: Forms the base of the marinara sauce, giving it a rich tomato flavor.
Tomato paste: Concentrates the tomato flavor and thickens the sauce.
Dried basil: Adds an aromatic, slightly sweet flavor to the sauce.
Dried oregano: Provides a warm, peppery note to the marinara sauce.
Spaghetti squash: The low-carb alternative to traditional pasta, with a tender and slightly sweet taste.
Parmesan cheese: Used as a final touch to add a salty, nutty flavor to the dish.
One reader, Elianore Espinosa says:
This low-carb spaghetti squash pasta recipe is a game-changer! The flavors meld beautifully, and the squash perfectly mimics traditional pasta. It's a healthy, delicious alternative that doesn't skimp on taste. Highly recommend!
Essential Techniques for Making Low-Carb Spaghetti Squash Pasta
How to sauté onions and mushrooms: Heat olive oil in a skillet over medium heat. Sauté the onion for about 3 minutes until translucent, then add mushrooms and garlic salt. Continue to sauté for about 5 minutes until the onion and mushrooms are tender.
How to simmer sauce: Add garlic to the skillet and sauté for 1 minute more. Then add crushed tomatoes, tomato paste, basil, and oregano. Cover and simmer for about 45 minutes until the flavors combine.
How to cook spaghetti squash in the microwave: Pierce the skin of the spaghetti squash in several places. Place it in a microwave-safe bowl and cook, turning every few minutes, for about 5 minutes per pound until tender. Drain any liquid that accumulates in the bowl.
How to handle and prepare cooked spaghetti squash: Let the squash cool until it can be easily handled. Cut it in half and carefully scoop out the seeds with a spoon. Run a fork through the flesh to separate it into strands, and place the strands directly in a strainer to drain excess liquid.
How To Make Low-Carb Spaghetti Squash Spaghetti
Made with herbs, mushrooms, and tomatoes, enjoy tender spaghetti squash that’s turned into a complete meal with tangy marinara sauce.
Serves:
Ingredients
- 2tspolive oil
- 1onion,chopped
- 8ozfresh mushrooms,(1 pkg), sliced
- 1pinchgarlic salt
- 3clovesgarlic,minced
- 28ozcrushed tomatoes,(1 can)
- 6oztomato paste,(1 can)
- 1tspdried basil
- 1tspdried oregano
- 1spaghetti squash
- 2tbspparmesan cheese,freshly grated, or to taste
Instructions
-
Heat olive oil in a skillet over medium heat. Saute onion for about 3 minutes until translucent. Add mushrooms and garlic salt; saute for about 5 minutes until onion and mushrooms are tender.
-
Add garlic and saute for 1 minute more. Add crushed tomatoes, tomato paste, basil, and oregano. Cover and simmer for about 45 minutes until flavors combine.
-
Pierce skin of the spaghetti squash in several places. Place in a microwave-safe bowl and cook, turning every few minutes, for about 5 minutes per pound until tender. Drain any liquid that accumulates in the bowl. Let squash cool until easily handled.
-
Cut squash in half. Carefully scoop out seeds with a spoon and discard. Run a fork through the flesh, separating it into strands. Place strands directly in a strainer; excess liquid will continue to drain off.
-
Divide squash among pasta bowls. Top with a generous portion of marinara and Parmesan cheese.
-
Serve and enjoy.
Recipe Notes
Don’t be afraid to substitute a can of sliced mushrooms. It will still be tasty!
Nutrition
- Calories: 197.35kcal
- Fat: 5.04g
- Saturated Fat: 1.36g
- Monounsaturated Fat: 2.16g
- Polyunsaturated Fat: 0.90g
- Carbohydrates: 35.44g
- Fiber: 8.35g
- Sugar: 19.22g
- Protein: 9.71g
- Cholesterol: 3.16mg
- Sodium: 790.90mg
- Calcium: 181.97mg
- Potassium: 1369.33mg
- Iron: 4.85mg
- Vitamin A: 70.10µg
- Vitamin C: 33.90mg
Crucial Technique Tips for Perfect Spaghetti Squash Pasta
When preparing spaghetti squash, make sure to pierce the skin in several places before microwaving. This allows steam to escape and prevents the squash from bursting. Additionally, after cooking, let the squash cool slightly before handling to avoid burns and to make it easier to separate the strands.
Time-Saving Tips for Preparing This Spaghetti Squash Recipe
Pre-chop ingredients: Chop the onion, mushrooms, and garlic in advance to save time during cooking.
Use canned tomatoes: Opt for crushed tomatoes and tomato paste from a can to skip the prep work.
Microwave squash: Cook the spaghetti squash in the microwave instead of the oven to reduce cooking time.
Simmer sauce ahead: Make the marinara sauce a day before and store it in the fridge to cut down on cooking time.
Strain squash well: Use a strainer to quickly drain excess liquid from the spaghetti squash strands.
Substitute Ingredients For Low-Carb Spaghetti Squash Spaghetti Recipe
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a high smoke point, making it suitable for cooking.
onion - Substitute with shallots: Shallots have a milder flavor and can add a subtle sweetness to the dish.
fresh mushrooms - Substitute with zucchini: Zucchini provides a similar texture and can absorb flavors well, making it a good low-carb alternative.
garlic salt - Substitute with sea salt and garlic powder: This combination allows you to control the amount of salt and garlic separately.
garlic - Substitute with garlic powder: Garlic powder can provide a similar flavor, though it is less pungent than fresh garlic.
crushed tomatoes - Substitute with diced tomatoes: Diced tomatoes can be blended to achieve a similar texture and provide a fresh tomato flavor.
tomato paste - Substitute with sun-dried tomato puree: Sun-dried tomato puree adds a rich, concentrated tomato flavor similar to tomato paste.
dried basil - Substitute with fresh basil: Fresh basil can provide a more vibrant and aromatic flavor to the dish.
dried oregano - Substitute with fresh oregano: Fresh oregano offers a more intense and aromatic flavor compared to dried oregano.
spaghetti squash - Substitute with zucchini noodles: Zucchini noodles are a low-carb alternative that can mimic the texture of spaghetti squash.
parmesan cheese - Substitute with nutritional yeast: Nutritional yeast provides a cheesy flavor and is a good option for those avoiding dairy.
Best Ways to Present This Low-Carb Pasta Dish
Use a pristine white plate: Select a large, pristine white plate to create a striking contrast with the vibrant colors of the spaghetti squash and marinara sauce.
Create a nest of spaghetti squash: Form the spaghetti squash strands into a neat, circular nest in the center of the plate, ensuring the strands are evenly distributed and not clumped together.
Layer the marinara sauce: Gently spoon a generous portion of the marinara sauce over the spaghetti squash nest, allowing some of the sauce to cascade down the sides for a visually appealing effect.
Garnish with fresh herbs: Sprinkle freshly chopped basil and oregano over the top of the dish to enhance the aroma and add a pop of green color, complementing the red marinara sauce.
Add a parmesan cheese tuile: Create a delicate tuile by melting parmesan cheese in a non-stick pan until golden and crispy. Place the tuile upright on the side of the spaghetti squash nest for an elegant touch.
Drizzle with olive oil: Finish the dish with a light drizzle of high-quality olive oil around the edge of the plate to add a touch of richness and shine.
Serve with a side of sautéed mushrooms: Arrange a small portion of the sautéed mushrooms and onions from the recipe on the side of the plate, ensuring they are neatly placed and not overcrowding the main dish.
Use microgreens for decoration: Add a few sprigs of microgreens on top of the marinara sauce for a refined and modern presentation, adding both texture and visual appeal.
Provide a small bowl of extra parmesan: Place a small, elegant bowl of freshly grated parmesan cheese on the side, allowing diners to add more cheese to their liking.
Serve with a warm, crusty bread: Accompany the dish with a slice of warm, crusty bread on a separate plate, enhancing the overall dining experience without detracting from the main presentation.
Essential Kitchen Tools for Making Spaghetti Squash Pasta
Skillet: Used for sautéing the onions, mushrooms, and garlic to develop the base flavors of the sauce.
Microwave-safe bowl: Essential for cooking the spaghetti squash in the microwave, ensuring it becomes tender.
Fork: Utilized to run through the flesh of the cooked spaghetti squash, separating it into strands.
Strainer: Helps drain excess liquid from the spaghetti squash strands, preventing the dish from becoming watery.
Spoon: Handy for scooping out the seeds from the spaghetti squash after it has been cooked and cooled.
Knife: Necessary for cutting the spaghetti squash in half once it has cooled down.
Cutting board: Provides a stable surface for cutting the spaghetti squash.
Measuring spoons: Ensures precise measurement of olive oil, garlic salt, dried basil, and dried oregano.
Can opener: Required for opening the cans of crushed tomatoes and tomato paste.
Wooden spoon: Useful for stirring the sauce as it simmers, ensuring even cooking and flavor distribution.
Serving bowls: Used to divide the spaghetti squash strands and serve the final dish.
Grater: Needed if you are using a block of parmesan cheese and need to grate it fresh for topping the dish.
Storing and Freezing Leftover Spaghetti Squash Pasta
Here are the storing and freezing guidelines for the low-carb spaghetti squash pasta recipe:
- Refrigerate any leftover marinara sauce in an airtight container for up to 4-5 days. Reheat in a saucepan over medium heat until warmed through, stirring occasionally.
- Store cooked spaghetti squash strands in an airtight container in the refrigerator for up to 5 days. To reheat, place the desired amount of squash in a microwave-safe dish and heat for 1-2 minutes, or until warmed through.
- To freeze the marinara sauce, allow it to cool completely before transferring it to a freezer-safe container or resealable plastic bag. Label the container with the date and freeze for up to 3 months. Thaw the sauce overnight in the refrigerator before reheating.
- While it's possible to freeze cooked spaghetti squash strands, the texture may become slightly mushy upon thawing. If you still want to freeze the squash, place the cooked strands in a freezer-safe container or resealable plastic bag, label with the date, and freeze for up to 2 months. Thaw the squash overnight in the refrigerator before reheating.
- For best results, it's recommended to cook the spaghetti squash fresh and store any leftover strands in the refrigerator for a few days, rather than freezing them.
How to Reheat Leftover Spaghetti Squash Pasta
Preheat your oven to 350°F (175°C). Place the leftover spaghetti squash pasta in an oven-safe dish, cover it with aluminum foil, and bake for 15-20 minutes or until heated through. This method helps to retain the moisture and prevent the squash from drying out.
For a quicker option, use the microwave. Transfer the leftover spaghetti squash pasta to a microwave-safe dish, cover it with a damp paper towel, and microwave on high for 1-2 minutes or until heated through. Stir the pasta halfway through to ensure even heating.
If you prefer a crispy texture, reheat the spaghetti squash pasta in a skillet over medium heat. Add a small amount of olive oil or butter to the skillet, then add the leftover pasta. Stir occasionally until the pasta is heated through and slightly crispy on the edges.
For a flavorful twist, create a frittata with your leftover spaghetti squash pasta. In a bowl, whisk together eggs, milk, parmesan cheese, and your favorite herbs or spices. Pour the mixture over the leftover pasta in an oven-safe dish and bake at 375°F (190°C) for 20-25 minutes or until the frittata is set and golden brown.
If you have leftover marinara sauce, reheat it separately in a saucepan over low heat. Once the sauce is warm, pour it over the reheated spaghetti squash pasta for a fresh and flavorful meal.
Interesting Facts About Spaghetti Squash Pasta
A fun fact about this spaghetti squash pasta recipe is that spaghetti squash, when cooked, naturally separates into strands that resemble spaghetti, making it a popular low-carb alternative to traditional pasta.
Is Making Spaghetti Squash Pasta at Home Cost-Effective?
This low-carb spaghetti squash pasta recipe is quite cost-effective for a household. The main ingredients like spaghetti squash, onion, mushrooms, and crushed tomatoes are affordable and readily available. The approximate cost for a household of 4 people is around $12-$15 USD. Given the nutritional benefits and the satisfying nature of the dish, it offers great value for money. Overall Verdict: 8/10.
Is This Spaghetti Squash Pasta Recipe Healthy or Unhealthy?
This spaghetti squash pasta recipe is a healthier alternative to traditional pasta dishes. By using spaghetti squash instead of regular pasta, the dish becomes low-carb and nutrient-dense. Spaghetti squash is an excellent source of fiber, vitamins (A, C, and B6), and minerals (potassium and manganese). The marinara sauce is made with wholesome ingredients like olive oil, onion, garlic, and tomatoes, providing antioxidants and anti-inflammatory properties. The addition of mushrooms adds extra nutrients and a meaty texture to the dish.
To make this recipe even healthier, consider the following suggestions:
- Use a low-sodium or no-salt-added crushed tomatoes and tomato paste to reduce the overall sodium content
- Increase the amount of vegetables by adding diced bell peppers, zucchini, or spinach to the marinara sauce for added fiber, vitamins, and minerals
- Replace the parmesan cheese with a sprinkle of nutritional yeast, which is lower in calories and fat while providing a cheesy flavor and B vitamins
- Serve the spaghetti squash pasta with a side salad or roasted vegetables to increase the overall nutrient density of the meal
- Use fresh herbs like basil and oregano instead of dried for a more vibrant flavor and added antioxidants
Editor's Opinion on This Low-Carb Spaghetti Squash Pasta Recipe
This low-carb spaghetti squash pasta recipe is a delightful and healthy alternative to traditional pasta dishes. The combination of sautéed onions, mushrooms, and garlic creates a rich base, while the crushed tomatoes and herbs add depth and flavor. The spaghetti squash serves as a perfect low-carb substitute, offering a satisfying texture that pairs well with the robust marinara sauce. Topping it with parmesan cheese adds a savory finish. Overall, this dish is both nutritious and delicious, making it an excellent choice for those looking to enjoy a hearty meal without the extra carbs.
Enhance Your Low-Carb Spaghetti Squash Spaghetti Recipe with These Unique Side Dishes:
Similar Low-Carb Pasta Alternatives to Try
Appetizer and Dessert Pairings for This Low-Carb Pasta Recipe
Why trust this Low-Carb Spaghetti Squash Spaghetti Recipe:
This recipe offers a delicious and healthy alternative to traditional pasta. The spaghetti squash provides a low-carb base, while the homemade marinara sauce made with fresh mushrooms, onion, and garlic ensures rich, authentic flavors. The addition of parmesan cheese adds a savory finish. Trust this recipe for its wholesome ingredients and straightforward instructions, perfect for a nutritious meal.
Was this page helpful?
Have your own special recipe to share? Submit Your Recipe Today!
Related Recipes
Squash Meatballs Recipe
Pesto Spaghetti Squash Recipe
Spaghetti Squash Pizza Boats Recipe
Roasted Spaghetti Squash with Ground Turkey and Vegetables Recipe
Baked Spaghetti Squash Recipe
Spaghetti Squash “Pasta” Meal Prep 2 Ways Recipe
Spaghetti Squash Alfredo Recipe
Vegan Keto Spaghetti Squash Alfredo Recipe
Spaghetti Squash with Bechamel Sauce Recipe
Air Fryer Spaghetti Squash Recipe
Spaghetti Squash Saute Recipe
