Tasty Spaghetti Squash Marinara Recipe

Recipe Classifications


American, Italian


Lunch, Dinner


Gluten-Free, Nut-Free, Vegetarian, Kid-Friendly, Soy-Free


Orange / Yellow, Red

Freezes well:


Prep Time  (total time):

Under 15 Minutes  (Over 1 Hour)


Tasty Spaghetti Squash Marinara Recipe

This tasty spaghetti squash marinara recipe is just as good as your typical pasta marinara.

Nowadays, we’re getting a lot of recipes that call for spaghetti squash instead of the traditional semolina. While those are mostly yummy, it’s packed with carbohydrates and should I say, empty calories, since most of the commercial ones are cooked with a prepared canned marinara sauce and packaged pasta. 

So, if you love spaghetti squash recipes, and even if you don’t, this recipe is definitely a must-try!

Tasty Spaghetti Squash Marinara Recipe

It’s packed with nutrients, especially vitamin A, along with some essential minerals. Not to mention that it provides 5 grams of protein in each serving too! Thanks to that cottage cheese my wife and I found in our fridge the time when we ran out of meat! 

But, here comes the best part. With all these nutrients and an incredibly delightful taste, this recipe is only 68 kcal per serving! Isn’t that just amazing?

Moreover, if you’re curious about how to turn your spaghetti squash into an actual spaghetti-like pasta, the trick is you have to roast them first prior to scraping. And besides the oven, all you need is a fork!

Tasty Spaghetti Squash Marinara Recipe

This recipe below will guide you step by step on how to make them, though.

Tasty Spaghetti Squash Marinara

This recipe is so good that you won't even notice that you're not eating a semolina pasta! It's also a great low-carb alternative that surprisingly provides a good amount of protein and vitamin A.
Course Main Course, Side Dish
Cuisine American, Italian
Prep Time 10 minutes
Cook Time 55 minutes
Total Time 1 hour 5 minutes
Servings 4 servings
Calories 111kcal


Spaghetti Squash:

  • 1 medium spaghetti squash
  • ½ teaspoon extra-virgin olive oil

Marinara Sauce:

  • ½ teaspoon extra-virgin olive oil
  • ½ medium yellow onion minced
  • 1 clove garlic minced
  • 1 pound fresh tomatoes
  • ½ cup water
  • 2 tablespoons fresh chives diced
  • 1 tablespoon fresh oregano diced
  • 1 tablespoon lemon juice
  • Salt and pepper to taste


  • ½ teaspoon red pepper flakes
  • Black pepper freshly crushed


  • Preheat the oven to 375°F.
  • Meanwhile, poke several holes in the spaghetti squash using a fork. Then, microwave it until it becomes slightly tender, about 4-6 minutes.
  • Slice squash in half and remove the seeds and membranes.
  • Place halves, sliced side up, on a nonstick baking tray, and brush the tops with olive oil.
  • Roast it in the oven for about 40-50 minutes or until the squash is fork-tender.
  • While roasting, make the marinara sauce. In a saucepan, sauté onions and garlic in olive oil over medium-high heat. Add in the tomatoes and water, and simmer for 30 minutes. Add in the remaining ingredients and season with salt and pepper to taste.
  • Transfer to a blender or food processor and purée until smooth. Set aside.
  • Check out the squash and once it’s cooked, remove it from the oven and set aside to cool.
  • Shred the squash into a large bowl using a fork. Toss with the marinara sauce.
  • To serve, divide the squash spaghetti into four plates then sprinkle with red pepper flakes and black pepper.


  • Feel free to add around 4 1/2 ounces of cottage cheese into the marinara sauce to make it creamier. Or, for a vegan alternative, you may opt for soy or coconut yogurt instead. 


Calories: 111kcal | Carbohydrates: 23g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Sodium: 63mg | Potassium: 562mg | Fiber: 6g | Sugar: 10g | Vitamin A: 1395IU | Vitamin C: 23mg | Calcium: 92mg | Iron: 2mg

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Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.