Spaghetti squash is a fantastic, healthy alternative to traditional pasta, and there are so many delicious ways to enjoy it for dinner. When cooked, its flesh naturally separates into long, spaghetti-like strands that soak up flavors beautifully. Whether you like it with tomato sauce, garlic and herbs, or mixed with veggies and cheese, spaghetti squash offers a light yet satisfying texture that’s perfect for a wholesome meal.
I love using spaghetti squash because it’s not only low in calories but also packed with nutrients like vitamin C and fiber. One of my favorite tricks is to roast the squash until it’s tender and caramelized, then toss the “noodles” with a bit of olive oil, sautéed garlic, and fresh herbs. It feels special but is so easy. Plus, it’s a great way to sneak some extra veggies onto the plate without anyone noticing!
Spaghetti squash recipes are perfect for cozy weeknight dinners or when you want something comforting without feeling too heavy. I often serve it alongside a simple salad or sprinkle a little parmesan on top for some added richness. It’s also a hit when paired with meatballs or grilled chicken. This dish has become a regular in my kitchen because it’s both tasty and nourishing—and I’m sure you’ll find your own favorite way to enjoy it, too!
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish, offering a mild, slightly sweet flavor and a texture like noodles when cooked. If you can’t find it, zucchini noodles or shredded cabbage can be alternatives.
Olive Oil: Adds richness and helps soften the veggies. You can swap it for avocado oil or light vegetable oil if preferred.
Onion and Garlic: These build the base flavor. If you want a milder taste, use shallots instead of onions. Garlic powder can work if fresh garlic isn’t available.
Tomato: Adds freshness and a touch of acidity. Cherry tomatoes or canned diced tomatoes can be used as substitutes.
Smoked Paprika & Cumin: These spices add warm, earthy notes. If you don’t have smoked paprika, regular paprika or a pinch of chili powder works well. Ground coriander can substitute cumin for a slightly different flavor.
Greek Yogurt: Used for a creamy, cooling drizzle. Sour cream or a dairy-free yogurt can be swapped in for dietary needs.
Fresh Parsley: Adds brightness and color. Cilantro, basil, or chives make good alternatives.
How Do You Cook and Prepare Spaghetti Squash for the Best Texture?
Cooking spaghetti squash properly is key to getting those tender, noodle-like strands. Here’s a simple way to get it just right:
- Preheat your oven and cut the squash in half lengthwise; scoop out the seeds carefully.
- Drizzle the inside with olive oil and season with a bit of salt and pepper to enhance flavor.
- Place the squash cut side down on a baking sheet lined with parchment paper; this helps steam and roast evenly.
- Roast for about 40 minutes or until you can easily shred the flesh with a fork into spaghetti strands.
- Use a fork gently to separate the strands without mashing them; this keeps a nice texture.
Remember, don’t rush roasting — a fully cooked squash makes all the difference for a satisfying dish. You can prepare it in advance, too, which saves time on busy evenings.
Equipment You’ll Need
- Baking sheet – for roasting the spaghetti squash evenly and catching any drips.
- Sharp chef’s knife – makes cutting the squash in half much safer and easier.
- Large spoon – perfect for scooping out seeds and removing flesh.
- Frying pan or skillet – to sauté the onions, garlic, and tomatoes.
- Fork – to shred the cooked squash into spaghetti-like strands.
- Mixing bowl – handy for combining ingredients if you prefer to mix the filling separately.
Flavor Variations & Add-Ins
- Add cooked ground turkey or beef for a protein boost and a hearty dinner.
- Stir in sautéed mushrooms or spinach to increase the veggie count and add earthiness.
- Use shredded mozzarella or feta cheese for a creamy, melty topping.
- Replace Greek yogurt with a dollop of pesto or tomato sauce for a different flavor profile.
How to Make Healthy Stuffed Spaghetti Squash with Herbs and Yogurt Drizzle
Ingredients You’ll Need:
- 1 large spaghetti squash
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 medium tomato, diced
- ½ teaspoon smoked paprika
- ½ teaspoon ground cumin
- Salt and black pepper, to taste
- ¼ cup fresh parsley, chopped (plus extra for garnish)
- ½ cup plain Greek yogurt (for drizzle)
- Optional: pinch of chili flakes for a little heat
How Much Time Will You Need?
This recipe takes about 50 minutes total — about 10 minutes to prep ingredients and 40 minutes to roast the squash, plus a short 10-minute baking step after stuffing. It’s a simple process that fills your kitchen with lovely aromas and results in a delicious, healthy dinner.
Step-by-Step Instructions:
1. Prepare and Roast the Squash:
Preheat the oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside of each half with olive oil and season with salt and pepper. Place the halves cut side down on a baking sheet lined with parchment paper. Roast for about 40 minutes, or until the flesh is tender and you can easily shred it with a fork into strands.
2. Make the Filling:
While the squash roasts, heat olive oil in a skillet over medium heat. Add the chopped onion and cook for 5-7 minutes until soft and translucent. Stir in the minced garlic and cook for another minute until fragrant. Add the diced tomato, smoked paprika, ground cumin, chili flakes if using, and salt and pepper. Cook for another 5 minutes until the tomato softens and flavors meld.
3. Stuff and Finish Baking:
Remove the roasted squash from the oven and gently shred the flesh using a fork. Mix the shredded squash with the prepared tomato filling inside each half. Return the stuffed halves to the oven for about 10 more minutes to combine flavors. Before serving, drizzle the tops with Greek yogurt and sprinkle generously with chopped fresh parsley. Enjoy your warm, healthy dinner!
Can I Use Frozen Spaghetti Squash for This Recipe?
Yes, you can use frozen spaghetti squash, but make sure to thaw it completely in the fridge overnight and drain any excess moisture before cooking with it. This helps prevent the dish from becoming too watery.
How Should I Store Leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave, and add a little extra yogurt or olive oil if it seems dry.
Can I Substitute Greek Yogurt with Something Else?
Absolutely! If you prefer, use sour cream, crème fraîche, or a dairy-free yogurt for the drizzle. Each will provide a creamy, tangy finish that complements the dish well.
How Can I Add Protein to This Meal?
Add cooked ground turkey, chicken, or beans to the tomato filling before stuffing the squash. This boosts the protein content and makes the dish even more satisfying.