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Roasted Spaghetti Squash with Tomato Sauce

spaghetti squash with tomato sauce plated on green towel

I absolutely love squash in the autumn season. Or any season, really! Roasted spaghetti squash just might be one of my favourites. It is so satisfying and delicious, and just a perfect substitute for carb heavy spaghetti. Squash is such a versatile vegetable and can be used in a number of ways. Spaghetti squash is not only low calorie and low carb, but it’s actually very filling. Just one half of the squash topped with this hearty tomato sauce keeps me full for hours. This low carb option will definitely satisfy your pasta craving, and is 100% guilt free! This roasted spaghetti squash is delicious and has the perfect “al dente” texture that many Italians look for in their pasta. Win!

spaghetti squash with tomato sauce clsoe up on plate with fork

To prepare your roasted spaghetti squash.

Just slice the tops off your squash, and then cut in half lengthwise. Place them hollow side up on your prepared baking tray. Then drizzle each half with olive oil and sprinkle with salt and pepper. Toss your spaghetti squash in the oven while you prepare your tomato sauce. Quick, easy and YUM.

spaghetti squash cut in half

I like to really cook out my veggies for this sauce and let all the liquids evaporate. The roasted spaghetti squash contains a lot of water, so a nice thick sauce will help balance that out!

sauteed veggies for tomato sauce

Serve your spaghetti squash in its shell with a generous scoop of tomato sauce. Or, scoop out the squash using a fork, and transfer to a plate, topped with your homemade tomato sauce. Garnish with green onion, chili flakes, or Parmesan cheese (or cashew cheese) if desired.

spaghetti squash with tomato sauce on plate with fork close up

Hmm. I think I may try a Mexican spin on these next time, loaded with black beans, avocado, cilantro, some guacamole and cashew cream. Taco squash? Drooling just thinking about it. Stay tuned!

For more squash recipes, check out this easy Roasted Butternut Squash recipe. Or give this yummy Autumn Soup a try!

Want something REALLY comforting? How about some Roasted Butternut Squash Mac & Cheese, YUM!

spaghetti squash with tomato sauce plated on green towel

Roasted Spaghetti Squash with Tomato Sauce

Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 4 servings
For a healthy and low carb take on pasta, give this roasted spaghetti squash a try! It is easy to prepare, and oh so satisfying.
Pin Recipe Print Recipe


  • 2 spaghetti squash
  • 3 tsp olive oil divided
  • Salt and pepper to taste
  • 1 red onion thinly sliced
  • 1 red or yellow pepper thinly sliced
  • 4 cremini mushrooms thinly sliced
  • 3 cups homemade tomato sauce or store bought
  • 2 tbsp tomato paste
  • 1/2 tsp salt
  • 1/4 tsp oregano
  • Optional Garnishes: green onion, chili flakes or fresh basil


  • Preheat the oven to 425 degrees F and line a baking tray with parchment paper.
  • Slice your spaghetti squash in half, lengthwise. Scoop out the seeds and place them hollow side up on your baking sheet.
  • Drizzle each half of the squash with 1/2 tsp (2 of the 3 tsp total) worth of olive oil and sprinkle them with salt and pepper.
  • Bake your squash for 30-35 minutes or until you can easily pierce the squash with a fork and edges are golden brown.
  • Meanwhile, in a large skillet, add the remaining teaspoon of olive oil, onion, pepper and mushrooms and sauté over medium heat for until softened and liquids mostly evaporated. This should take about 5-7 minutes.
  • Add the tomato sauce, tomato paste, salt and oregano to the skillet and simmer over medium low heat for about 15 minutes.
  • Using a fork, fluff the squash up a bit and then ladle the sauce over your roasted spaghetti squash. OR scrape out the squash with a fork and transfer to a plate. Then top with the tomato sauce.
Calories: 235kcal | Carbohydrates: 44g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Sodium: 621mg | Potassium: 1080mg | Fiber: 9g | Sugar: 18g | Vitamin A: 34.9% | Vitamin C: 103% | Calcium: 14% | Iron: 13%
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

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