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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