Italian Spaghetti Squash

By Laurel Sterling, MA, RD, CDN


The first time my mother cooked this for me, I was in love! Can you believe I had been deprived of experiencing the many wonders of spaghetti squash until I was 43? My mom made this for me last year and I could not get enough of it. As a vegetarian, I sometimes would eat this as my main dish, or as a side to my dinner, or even topped with eggs in the morning. It is a very versatile dish and simple to make.

Italian Spaghetti Squash

1 (4-pound) spaghetti squash

1 c. finely chopped onion

1 c. chopped zucchini

1 c. chopped yellow squash

1 c. chopped green pepper

1 (25-ounce) jar of tomato-basil sauce

1 TBSP chopped fresh oregano (Or you can use Italian seasoning)

1 TBSP chopped fresh basil (Or Italian seasoning)

1 tsp freshly ground pepper

Prep and bake the squash:

Wash squash; cut in half lengthwise. Remove and discard seeds or keep to plant. Place squash halves, cut sides down, in a 13x9x2″ baking dish coated with cooking spray. Add water to dish to depth of 1/2″. Bake at 375 degrees for 40 minutes or until squash is tender. Let cool slightly. Using a fork, remove spaghetti-like strands; compost shells. Set strands aside and keep warm.

Sauté vegetables on medium heat with olive oil, macadamia nut oil, or coconut oil. Add sauce and seasonings, and then mix spaghetti squash strands into the mixture. Enjoy!!

About Natur-Tyme

Your healthy living headquarters in Central New York. Health food store, toxin-free salon, and gluten-free organic cafe all under one roof! Learn more at

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