Spaghetti Squash Spaghetti

Do you love spaghetti?

Wish it was just a little healthier for you and your family?

Well, there are other options to increase the nutritional value of spaghetti.

Back home growing up, my sweet mother used to make spaghetti on a regular basis. It was always delicious and I could eat it for days. As I started growing up, I wanted spaghetti but I did not want all of the grains that were associated. At the time, I didn’t really know why grains were not beneficial, but it was something I wanted to minimize the intake. Luckily, there were some recipes floating around on the internet that involved zoodles and spaghetti squash. Decided to try it and here we go…


There are 4 easy ways to cook spaghetti squash:

1. Lay face down on a cookie sheet at 400 degrees for 40 minutes
2. Lay face down in a pot of boiling water for 10-15 minutes
3. Lay face down in microwave on high for 12 minutes
4. Place whole squash in a crock pot with 1-2 cups of water. Cook on low for 4-6 hours

There are many types of spaghetti sauce, so choose what one is your favorite. Through different experiments, I have found a love for Newman’s own Common Good Organic Sauce. All profits go to charity so what’s not to love?!

Another personal preference is the use of ground turkey over the use of ground beef. Ground beef still tastes great but has a more oily film due to the fats found in the ground beef. If it is possible, grass fed, natural and free-range choices are the best when it comes to ground beef. They will be free of hormones, antibiotics, and never fed grains or animal byproducts. Naturally raised beef will provide more nutrients and healthy range of omega fatty acids.

Negative issues with grains are that they are empty calories. Could be compared to eating cardboard with the amount of nutrients they provide. Depending on where the wheat came from, conventionally raised wheat has been sprayed with toxins and pesticides, as well as hybridized to grow stronger. America loves to cut down the grains before they have sprouted so none of the nutrients are available. Sprouting means the grains have allowed to open up before cutting down so they nutrients are present upon consumption. If you have a choice, I suggest getting anything sprouted if you need or want grains in your diet. Gluten is also found in grains, many people have an intolerance to, while others have Celiac and cannot tolerate any gluten at any point. Gluten free diets have become all the rage lately, so if you are following a gluten free lifestyle, then this spaghetti squash recipe is the one for you!


Print Recipe
Spaghetti Squash Spaghetti
Traditional spaghetti with a twist, or crunch if you will!
Prep Time 20 minutes
Cook Time 40 minutes
Passive Time 15 minutes
Prep Time 20 minutes
Cook Time 40 minutes
Passive Time 15 minutes
  1. Cut spaghetti squash in half long ways
  2. Scoop out seeds on both sides of spaghetti squash
  3. Drizzle olive oil on inside of squash. 1 tbsp per side. Make sure olive oil is rubbed onto all inside surface.
  4. Sprinkle salt and pepper to taste. Optional
  5. Lay the cut side down on cookie sheet and place in oven
  6. Cook for 40 min on 400 degrees Fahrenheit. (other cooking options listed above)
  1. Brown the ground turkey or beef till fully cooked. Added seasonings are optional
  2. Once browned, add spaghetti sauce to meat
Putting it all together
  1. Once spaghetti squash is fully cooked, allow to cook for 15 minutes or longer.
  2. After cooled enough to touch, use a fork to scrape the inside of the spaghetti squash. This will release the squash in the form of angel hair noodles.
  3. Scrape as much as possible without getting the outer shell in the bowl.
  4. When ready to eat, portion out spaghetti squash, add the ground turkey sauce on top and sprinkle with parmesan cheese.
Recipe Notes

Serves well with a side salad and vegetables.

Refrigerate after eating. Lasts for 5-8 days.

To add more vegetables: Mix in spiralized zucchini to the noodles.Shred carrots and add to sauce.  Or add spinach to sauce.

To add more protein: Add 1/2 - 1 cup quinoa to sauce. This will add roughly 4-8 grams of protein.

Fiber can be added to the sauce by mixing in ground flaxseed or ground chia seeds. 2 tbsp will add 7 grams or 8 grams of fiber respectivley.

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