Spaghetti Squash with Red Sauce
Transform your dinner routine with this wholesome and flavorful Spaghetti Squash with Red Sauce recipe! A low-carb, gluten-free alternative to traditional pasta, this dish features tender, roasted spaghetti squash strands topped with a hearty homemade red sauce. The sauce is a savory blend of garlic, onions, crushed tomatoes, and aromatic herbs like oregano and basil, with a hint of heat from optional red pepper flakes. Ready in under an hour, this comforting yet healthy meal is perfect for weeknight dinners or meal prep. Customize it with freshly grated Parmesan or a sprinkle of fresh basil for added flair, and enjoy a nutritious twist on a classic Italian favorite!
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Recipe Information
Ingredients
- 1 medium-sized Spaghetti squash
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 1 tablespoon Olive oil (for sauce)
- 3 Garlic cloves, minced
- 1 small Yellow onion, finely diced
- 28 ounces Crushed tomatoes, canned
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Red pepper flakes (optional)
- 0.5 teaspoon Salt (for sauce)
- 0.25 teaspoon Black pepper (for sauce)
- 0.25 cup Grated Parmesan cheese (optional, for topping)
- 4 Fresh basil leaves (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C).
Slice the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.
Brush the cut sides of the squash with 2 tablespoons of olive oil and season with 1 teaspoon each of salt and black pepper.
Place the squash halves cut side down on a baking sheet lined with parchment paper.
Bake in the preheated oven for 40-45 minutes, or until the squash is tender and easily pierced with a fork.
While the squash is baking, prepare the red sauce. Heat 1 tablespoon of olive oil in a medium saucepan over medium heat.
Add the minced garlic and diced onion to the saucepan, sautéing until softened and fragrant, about 3-4 minutes.
Stir in the crushed tomatoes, dried oregano, dried basil, red pepper flakes (if using), 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper.
Reduce the heat to low and simmer the sauce for 15-20 minutes, stirring occasionally to allow the flavors to meld together.
Once the spaghetti squash is cooked, allow it to cool slightly for 5 minutes, then use a fork to scrape the flesh into strands, creating a 'spaghetti' texture.
Divide the spaghetti squash strands evenly among four bowls or plates.
Spoon the red sauce generously over the squash strands.
Optionally, sprinkle each serving with grated Parmesan cheese and garnish with fresh basil leaves.
Serve immediately and enjoy your healthy Spaghetti Squash with Red Sauce!
Nutrition Facts
Calories |
561 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 8.1 g | 41% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 22 mg | 7% | |
| Sodium | 1900 mg | 83% | |
| Total Carbohydrate | 64.1 g | 23% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 28.5 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 280 mg | 22% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1385 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
