Stuffed Spaghetti Squash is a fantastic and nutritious pure vegetarian dish that combines the natural sweetness of squash with savory, hearty fillings. This recipe takes advantage of the squash’s unique texture, resembling spaghetti noodles when cooked, making it a perfect base for various fillings. This stuffed squash is not only satisfying but also packed with nutrients, making it an ideal choice for a healthy meal. The blend of flavors is sure to satisfy both vegetarians and non-vegetarians alike. Whether you’re seeking a comforting dinner or a new way to enjoy vegetables, this Stuffed Spaghetti Squash recipe is sure to impress.
Nutrition
Calories (per serving): 210 kcal
Protein: 6g
Fat: 10g
Carbohydrates: 28g
Fiber: 6g
Sugar: 7g
Sodium: 400mg
Vitamins and Minerals: Rich in Vitamin A, Vitamin C, and Calcium
Stuffed Spaghetti Squash is low in calories and high in fiber, making it an excellent option for those looking to maintain a healthy weight. The squash provides a significant amount of beta-carotene and antioxidants, which support eye health and immune function. The healthy fats from olive oil and optional cheese add richness to the dish without compromising its health benefits.
Ingredients
- 1 large spaghetti squash
- 2 tablespoons olive oil (for drizzling)
- Salt and pepper, to taste
- 1 cup cooked quinoa or rice (for filling)
- 1/2 cup chopped spinach or kale (fresh or frozen)
- 1/4 cup red bell pepper, diced
- 1/4 cup onion, finely chopped
- 1/2 cup shredded cheese (optional; vegan cheese for a plant-based version)
- 1/4 cup nuts or seeds (e.g., pine nuts, walnuts, or sunflower seeds)
- 1 tablespoon fresh herbs (such as parsley or basil), chopped
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1/2 teaspoon chili flakes (optional, for a little heat)
- Juice of half a lemon (optional)
Prep Time: 15 minutes
Active Time: 35 minutes
Resting Time: 5 minutes
Total Time: 55 minutes
Equipment
- Baking sheet
- Sharp knife
- Spoon for scooping
- Oven
- Large mixing bowl
- Fork for fluffing spaghetti squash
Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
- Prepare the squash: Cut the spaghetti squash in half lengthwise. Use a spoon to scoop out the seeds from the center. Drizzle the flesh of the squash with olive oil, and season with salt and pepper. Place the squash halves cut-side down on the prepared baking sheet.
- Roast the squash: Place the squash in the preheated oven and bake for 35-40 minutes, or until the flesh is tender and easily shreds with a fork. Once done, remove from the oven and let it rest for 5 minutes.
- Prepare the filling: While the squash is baking, heat a tablespoon of olive oil in a pan over medium heat. Add the onion and red bell pepper, and sauté for 3-4 minutes until softened. Stir in the spinach (or kale), garlic powder, oregano, chili flakes, and a pinch of salt. Continue to cook for another 2-3 minutes until the spinach wilts.
- Mix the filling: In a large mixing bowl, combine the sautéed vegetables, cooked quinoa (or rice), nuts or seeds, shredded cheese (if using), fresh herbs, and lemon juice. Stir everything together until evenly combined. Taste and adjust seasoning with salt and pepper as needed.
- Shred the squash: After the squash has rested for a few minutes, use a fork to gently scrape the flesh into spaghetti-like strands. Be careful not to tear the skin.
- Stuff the squash: Divide the quinoa-veggie mixture evenly between the two squash halves, packing it in lightly.
- Final bake: Return the stuffed squash halves to the oven and bake for an additional 10-15 minutes, until the filling is heated through and the top is slightly golden.
- Serve and enjoy: Once done, remove from the oven, and let it cool for a minute before serving. Garnish with additional fresh herbs if desired, and enjoy your delicious and healthy stuffed spaghetti squash!
Cuisines: American, Mediterranean
Course: Main Course
Servings: 2-4
Calories per serving: 210 kcal (without cheese)
The total calorie count can vary depending on the ingredients used (e.g., with cheese or different fillings), but this recipe is generally quite low in calories and nutrient-dense.
Resting Time:
Allow the stuffed squash to rest for 5 minutes after roasting, letting the flavors settle and making it easier to handle.
Variations & Tips
- Vegan Version: To make this recipe vegan, simply skip the cheese or use a plant-based alternative. Nutritional yeast also makes a great cheesy flavor addition without dairy.
- Add Protein: For extra protein, add beans (black beans or chickpeas), tempeh, or tofu cubes to the filling.
- Make It Spicy: If you enjoy a bit of heat, add more chili flakes or toss in a chopped jalapeño when sautéing the vegetables.
- Sweet and Savory Twist: Add some dried cranberries or raisins to the filling for a slightly sweet contrast to the savory flavors.
- Stuffed Squash for Meal Prep: This recipe is perfect for meal prep as the stuffed squash stores well in the refrigerator for up to 3 days and can be reheated in the oven or microwave.
Conclusion
Stuffed Spaghetti Squash is a wonderfully healthy and filling dish that can easily become a staple in your vegetarian cooking repertoire. With its combination of flavors and textures, this recipe is not only satisfying but also packed with essential nutrients like fiber, vitamins, and healthy fats. It’s a great way to enjoy a vegetable-packed, plant-based meal that can be customized to fit any dietary preferences. Whether you’re hosting a dinner or meal prepping for the week, this Stuffed Spaghetti Squash recipe is sure to be a hit with everyone at the table!