Spaghetti Squash Pasta Meal Prep Recipe

Spaghetti squash pasta meal prep is a brilliant way to enjoy a healthy, low-carb, and super delicious meal. You'll savor the tender spaghetti squash strands, the savory pesto, and marinara sauces, the succulent chicken, and the fresh veggies. It's a versatile dish that you can customize to your liking and it's excellent for meal prep, saving you time and effort during the week.

Photos of Spaghetti Squash “Pasta” Meal Prep 2 Ways Recipe

The star ingredient of this recipe, spaghetti squash, might not be a regular in your pantry. It's a yellow, oval-shaped squash that when cooked, its flesh shreds into strands reminiscent of spaghetti, hence its name. It's available in most supermarkets especially in the fall and winter months. Its mild flavor makes it a perfect low-carb substitute for pasta. Another ingredient to note is the pesto. You can either make your own or buy a jar from the store. Look for it in the pasta sauce aisle.

Ingredients for Spaghetti Squash Pasta Meal Prep

Spaghetti squash: A healthy and low-carb alternative to traditional pasta. It's fun to cook and adds a unique texture to the dish.

Olive oil: Not only for cooking the chicken and veggies but also for dressing the spaghetti squash before roasting. It adds a rich and smooth flavor.

Salt and Pepper: Essential seasonings for enhancing the natural flavors of all the ingredients.

Asparagus: Adds a sweet, earthy flavor and a nice crunch. Packed with nutrients.

Cherry tomato: They add a pop of color and a sweet-tart flavor that balances out the other ingredients.

Garlic: Brings a powerful flavor that infuses into the entire dish.

Basil: A fragrant herb that complements the taste of the tomatoes and the chicken.

Chicken breasts: A lean protein source that will keep you feeling satisfied.

Pesto: A rich, nutty, and garlicky sauce that brings a burst of flavor.

Marinara sauce: Adds a tangy, sweet, and slightly spicy taste.

Mozzarella cheese: Melts to add a creamy and gooey texture that blends well with the sauce.

One reader, Erik Bare says:

This spaghetti squash pasta meal prep recipe is a game-changer! The two variations offer a delightful mix of flavors and the dish is so easy to prepare. It's a healthy and satisfying option for meal prepping, and the leftovers taste just as delicious. I highly recommend trying it out!

Erik Bare

Techniques Required for Spaghetti Squash Pasta Meal Prep Two Ways

How to prepare spaghetti squash: A method for softening the squash in the microwave and then baking it until tender.

How to cook asparagus and cherry tomatoes: Instructions for seasoning and roasting the vegetables until they reach the desired tenderness.

How to cook chicken breasts: A technique for browning and cooking the chicken until it is no longer pink in the center.

How to store the meal prep: Guidance on sealing the containers with secure lids and storing them in the fridge for up to 4 days.

How to reheat the meal prep: Instructions for reheating the meal prep and stirring everything together to distribute the sauce before serving.

How To Make Spaghetti Squash Pasta Meal Prep

This delicious Spaghetti Squash Pasta Meal Prep unites the harmony of chicken, baked spaghetti squash, asparagus, cherry tomatoes with pesto or marinara!

Preparation: 30 minutes

Cooking: 55 minutes

Total: 1 hour 25 minutes

Serves:

Ingredients

1spaghetti squash
olive oil
salt and pepper,to taste
4cupsasparagus
2cupscherry tomato
3clovesgarlic
1tbspbasil,dried
3chicken breasts,boneless, skinless
¼cuppesto
½cupmarinara sauce,divided
2ozmozzarella cheese,sliced, divided
fresh basil,chopped, to serve

Instructions

Using a fork or sharp knife, carefully poke holes down on one side of the spaghetti squash.
Microwave the spaghetti squash for 5 minutes to soften. Let cool to room temperature.
Preheat oven to 400 degrees F.
Cut the spaghetti squash in half lengthwise and remove the seeds using a spoon.
Place the spaghetti squash on a baking pan face up. Coat the inside of the squash with olive oil and season with salt and pepper.
Flip the squash over so that the rims are face-down on the pan.
Bake for 30 to 45 minutes, or until squash reaches desired tenderness.
While the squash is in the oven, prepare a second baking sheet with asparagus, cherry tomatoes, olive oil, salt, pepper, garlic, and basil.
Combine until the vegetables are evenly coated with the seasoning.
Bake for 10 to 12 minutes, or until the vegetables have reached desired tenderness.
Heat the olive oil in a pan over medium heat. Add the chicken breasts and season with salt and pepper.
Cook the chicken, stirring occasionally until the sides become browned and the center is no longer pink.
Remove from heat and set aside.
Once the spaghetti squash has cooled down enough to handle, use a fork to shred apart the squash into noodles.
Distribute evenly into four glass containers.
Add 2 tablespoons of pesto to 2 of the containers.
Add ¼ cup of marinara to the other two containers. Top with mozzarella.
Distribute cooked vegetables and chicken evenly between all four containers.
Seal the containers with secure lids and store in the fridge for up to 4 days.
When ready to serve, reheat and stir everything together to distribute the sauce.
Garnish with basil, and enjoy!

Nutrition

Calories: 486.05kcal
Fat: 29.45g
Saturated Fat: 7.65g
Trans Fat: 0.14g
Monounsaturated Fat: 11.35g
Polyunsaturated Fat: 3.98g
Carbohydrates: 21.51g
Fiber: 6.71g
Sugar: 9.60g
Protein: 36.28g
Cholesterol: 98.13mg
Sodium: 1229.53mg
Calcium: 209.94mg
Potassium: 1022.07mg
Iron: 5.35mg
Vitamin A: 166.03µg
Vitamin C: 23.09mg

Helpful Technique for Making Spaghetti Squash Pasta Meal Prep Two Ways

When preparing the spaghetti squash, it's crucial to poke holes in it before microwaving. This allows the steam to escape and prevents the squash from exploding. Also, when shredding the squash into noodles, make sure it has cooled down enough to handle but is still warm. The warmth makes the shredding process easier and results in longer, spaghetti-like strands.

Time-Saving Tips for Preparing Spaghetti Squash Pasta Meal Prep

Prep ahead: Prepare the spaghetti squash and vegetables in advance to save time during the week.

Use store-bought: Consider using store-bought pesto and marinara sauce to cut down on prep time.

Batch cooking: Cook multiple servings at once to have ready-made meals for the week.

Invest in a good knife: A sharp knife will make cutting and prepping ingredients much quicker and easier.

Organize your workspace: Keep your kitchen organized and clean to streamline the cooking process.

Follow the recipe: Stick to the recipe to ensure efficient and effective meal prep.

Substitute Ingredients For Spaghetti Squash “Pasta” Meal Prep 2 Ways Recipe

spaghetti squash - Substitute with zucchini noodles: Zucchini noodles are a great low-carb alternative to spaghetti squash and can be used in the same way for a lighter pasta dish.
asparagus - Substitute with green beans: Green beans have a similar texture and can be used as a substitute for asparagus in this recipe.
cherry tomato - Substitute with sundried tomatoes: Sun-dried tomatoes have a more concentrated flavor and can add a rich, sweet-tart taste to the dish.
garlic - Substitute with shallots: Shallots have a milder flavor compared to garlic and can be used as a substitute in this recipe for a different aromatic profile.
chicken breast - Substitute with tofu: Tofu can be used as a plant-based alternative to chicken in this recipe, providing a source of protein for a vegetarian option.
pesto - Substitute with avocado pesto: Avocado pesto is a creamy and flavorful alternative to traditional pesto, adding a unique twist to the dish.
marinara sauce - Substitute with arrabbiata sauce: Arrabbiata sauce adds a spicy kick to the dish, providing a different flavor profile compared to marinara sauce.
mozzarella cheese - Substitute with feta cheese: Feta cheese adds a tangy and salty flavor to the dish, complementing the other ingredients in a different way.
fresh basil - Substitute with parsley: Parsley can be used as a substitute for fresh basil, providing a fresh and herbaceous flavor to the dish.

Presenting Spaghetti Squash Pasta Meal Prep Two Ways

Elevate the spaghetti squash: Gently fluff the strands of the spaghetti squash with a fork to create a visually appealing and inviting presentation.
Create a vibrant vegetable medley: Arrange the roasted asparagus and cherry tomatoes in an artful and colorful display, showcasing the freshness and vibrancy of the ingredients.
Highlight the succulent chicken: Slice the perfectly cooked chicken breasts into elegant medallions and arrange them alongside the spaghetti squash, adding a touch of sophistication to the dish.
Incorporate a touch of green: Garnish the dish with fresh basil leaves, adding a pop of color and a hint of herbaceous aroma to the overall presentation.
Balance the flavors and textures: Ensure that each component is thoughtfully arranged to create a harmonious balance of colors, flavors, and textures, appealing to both the eyes and the palate.
Emphasize the dual sauces: Showcase the two variations of the spaghetti squash pasta by presenting the pesto and marinara options in a visually striking manner, allowing the vibrant hues to stand out.
Utilize glass containers for a modern touch: Serve the meal prep in sleek glass containers, adding a contemporary and professional touch to the presentation, suitable for a top-tier culinary setting.
Emphasize precision and attention to detail: Pay close attention to the placement of each element, ensuring that the presentation reflects the meticulous care and culinary expertise that went into preparing the dish.

Essential Tools for Making Spaghetti Squash Pasta Meal Prep

Fork: Used to poke holes in the spaghetti squash and to shred the squash into noodles.
Sharp knife: Used to poke holes in the spaghetti squash and to cut it in half to remove the seeds.
Microwave: Used to soften the spaghetti squash before baking.
Baking pan: Used to bake the spaghetti squash and vegetables.
Spoon: Used to remove the seeds from the spaghetti squash.
Oven: Used to bake the spaghetti squash and vegetables.
Pan: Used to cook the chicken breasts.
Fork: Used to shred the spaghetti squash into noodles.
Glass containers: Used for storing the prepared spaghetti squash meals.
Lids: Used to seal the glass containers.
Food processor: Used to make the pesto.
Mixing bowl: Used to mix the vegetables with olive oil, salt, pepper, garlic, and basil before baking.
Measuring cup: Used to measure the pesto and marinara sauce.
Grater: Used to grate the mozzarella cheese.
Olive oil: Used for coating the spaghetti squash, cooking the vegetables, and seasoning the chicken.
Salt and pepper: Used to season the spaghetti squash, vegetables, and chicken.
Spatula: Used for stirring and flipping the vegetables while baking.
Tongs: Used for flipping the chicken breasts while cooking.

Storing and Freezing Spaghetti Squash Pasta Meal Prep

To store the spaghetti squash pasta meal prep in the fridge, make sure the containers are sealed tightly with secure lids. The meal prep will keep well in the fridge for up to 4 days.
If you want to freeze the spaghetti squash pasta meal prep, it's best to freeze the components separately:
- Cook and shred the spaghetti squash noodles, then let them cool completely before transferring to freezer-safe bags or containers. Squeeze out as much air as possible before sealing.
- Cook the chicken, let it cool, and then store it in a separate freezer-safe container or bag.
- Roast the vegetables and let them cool before storing them in another freezer-safe container or bag.
- The pesto and marinara sauce can be frozen in ice cube trays for easy portioning. Once frozen, transfer the cubes to a freezer-safe bag.
When you're ready to enjoy your frozen meal prep, thaw the components overnight in the fridge.
To reheat, microwave the spaghetti squash noodles for 2-3 minutes, or until heated through. Add the chicken, vegetables, and sauce of your choice, then microwave for an additional 1-2 minutes until everything is hot and well combined.
If you prefer, you can also reheat the meal prep in a skillet over medium heat, stirring occasionally until everything is heated through and well combined.
Keep in mind that the texture of the spaghetti squash noodles may change slightly after being frozen and reheated, but the flavor will still be delicious!

How To Reheat Leftover Spaghetti Squash Pasta

To reheat your leftover spaghetti squash pasta meal prep in the microwave, simply remove the lid and heat on high for 1-2 minutes, or until the dish is heated through. Stir the contents to ensure even heating and to distribute the pesto or marinara sauce.
For a crispier texture, you can reheat your spaghetti squash pasta in the oven. Preheat your oven to 350°F (175°C), transfer the contents of the container to an oven-safe dish, and cover with foil. Bake for 10-15 minutes, or until the dish is heated through and the mozzarella cheese (if using) is melted and bubbly.
If you prefer a stovetop method, you can reheat your spaghetti squash pasta in a skillet. Add a small amount of olive oil or water to the pan to prevent sticking, then add the contents of your meal prep container. Heat over medium heat, stirring occasionally, until the dish is warmed through and the vegetables and chicken are heated to your liking.
For a quick and easy lunch at work, you can reheat your spaghetti squash pasta in the microwave using the container it was stored in (if microwave-safe). Be sure to vent the lid to allow steam to escape and prevent splattering. Heat on high for 1-2 minutes, stirring halfway through to ensure even heating.
If you find that your reheated spaghetti squash pasta is a bit dry, you can add a splash of water, chicken broth, or extra marinara sauce to help moisten the dish and bring back its original texture and flavor.

Interesting Trivia About Spaghetti Squash Pasta Meal Prep

Spaghetti squash is a great source of nutrients such as vitamin C, vitamin A, and fiber, making it a healthy alternative to traditional pasta.

Is Spaghetti Squash Pasta Meal Prep Two Ways Recipe Budget-Friendly for Home Cooking?

This spaghetti squash pasta meal prep two ways recipe is highly cost-effective for a household. The versatility of spaghetti squash allows for a variety of dishes, reducing the need for multiple ingredients. The use of asparagus, cherry tomatoes, and chicken breasts provides a balance of nutrients and flavors. The approximate cost for a household of 4 people is around $25, making it an economical choice. The overall verdict rating for this recipe is 9/10, considering its nutritional value, flavor, and cost efficiency.

Is This Spaghetti Squash Pasta Meal Prep Healthy or Unhealthy?

This spaghetti squash pasta meal prep recipe is a healthy and nutritious option for several reasons:

Spaghetti squash is a low-calorie, nutrient-dense alternative to traditional pasta, providing fiber, vitamins, and minerals.
The recipe incorporates a variety of vegetables, such as asparagus and cherry tomatoes, which offer additional nutrients and antioxidants.
Chicken breast is a lean protein source, helping to keep the meal balanced and satisfying.
The use of olive oil provides healthy monounsaturated fats, which are beneficial for heart health.
The recipe allows for portion control by dividing the meal into four containers, promoting balanced eating habits.

However, there are a few ways to make this recipe even healthier:

Opt for a homemade pesto sauce using fresh basil, olive oil, garlic, and nuts, reducing the amount of added salt and preservatives found in store-bought varieties.
Choose a low-sodium or no-added-sugar marinara sauce to minimize excess sodium and sugar intake.
Increase the variety of vegetables used in the recipe, such as bell peppers, zucchini, or spinach, to boost the nutrient content and add more color to the dish.
Use a reduced-fat mozzarella cheese or sprinkle a smaller amount of a stronger-flavored cheese, like parmesan, to lower the overall fat and calorie content while still providing flavor.
Consider adding some whole grains, such as quinoa or brown rice, to the meal prep containers for an extra boost of fiber and complex carbohydrates.

Editor's Opinion on Spaghetti Squash Pasta Meal Prep Two Ways Recipe

The recipe for spaghetti squash pasta meal prep offers a versatile and nutritious option for meal planning. The use of spaghetti squash as a low-carb alternative to pasta is innovative and health-conscious. The inclusion of asparagus, cherry tomatoes, and chicken provides a well-balanced and flavorful meal. The addition of pesto and marinara sauce offers variety and allows for customization. The recipe's clear instructions and simple preparation make it suitable for both novice and experienced cooks. Overall, this recipe is a great choice for those looking for a convenient and healthy meal prep option.

Enhance Your Spaghetti Squash “Pasta” Meal Prep 2 Ways Recipe with These Unique Side Dishes:

Garlic Parmesan Roasted Broccoli: Tender broccoli florets roasted to perfection with a savory garlic parmesan seasoning.

Honey Glazed Carrots with Thyme: Sweet and tender carrots glazed with honey and infused with aromatic thyme for a delightful side dish.

Balsamic Grilled Eggplant: Slices of eggplant marinated in balsamic vinaigrette and grilled to smoky perfection, a delicious and healthy addition to any meal.

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Berry Crisp: Toss together fresh berries with a crumbly oat topping, then bake until golden and bubbly for a delightful dessert.

Appetizer and Dessert Pairings for Spaghetti Squash Pasta Meal Prep Two Ways

Appetizers:

Stuffed Mushrooms: Delight your taste buds with these savory stuffed mushrooms, filled with a flavorful mixture of herbs, cheese, and breadcrumbs. Each bite is a burst of deliciousness that will leave you craving for more.

Spinach and Artichoke Dip: Indulge in the creamy and cheesy goodness of this spinach and artichoke dip, served with crispy tortilla chips. The combination of flavors and textures will have you coming back for seconds and thirds.

Desserts:

Chocolate Mousse: Indulge in a rich and creamy chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth texture and decadent flavor will satisfy any sweet tooth.

Berry Parfait: Layer juicy mixed berries with creamy yogurt and crunchy granola for a refreshing and satisfying dessert. The combination of sweet, tart, and crunchy creates a delightful treat for any time of day.

Why trust this Spaghetti Squash “Pasta” Meal Prep 2 Ways Recipe:

This recipe offers a delightful and nutritious twist on traditional pasta, featuring wholesome spaghetti squash as a low-carb alternative. The inclusion of vibrant asparagus and juicy cherry tomatoes infuses the dish with freshness and flavor. The use of pesto and marinara sauce adds depth and richness to the two variations, catering to diverse palates. The incorporation of lean chicken breasts ensures a protein-packed meal. With its balanced blend of textures and flavors, this recipe promises a satisfying and wholesome dining experience.

Want to share your experience making this Spaghetti Squash "Pasta" Meal Prep 2 Ways Recipe or discuss other meal prep ideas? Join the conversation in the Meal Planning and Prep forum!

FAQ:

How long can I store the spaghetti squash pasta meal prep in the fridge?

You can store the spaghetti squash pasta meal prep in the fridge for up to 4 days. Just make sure to keep it in airtight containers to maintain its freshness.

Can I freeze the spaghetti squash pasta meal prep?

Yes, you can freeze the spaghetti squash pasta meal prep. Store it in airtight containers and it should keep well in the freezer for up to 3 months.

Can I use different vegetables in this recipe?

Absolutely! Feel free to customize the recipe with your favorite vegetables. Broccoli, bell peppers, or zucchini would all work well in this dish.

Can I substitute the chicken with another protein?

Of course! You can substitute the chicken with shrimp, tofu, or even ground turkey for a different flavor and protein source.

How should I reheat the spaghetti squash pasta meal prep?

To reheat, simply microwave the meal prep containers for a few minutes until heated through. You can also reheat it in a pan on the stovetop over medium heat, stirring occasionally until warmed.