Spaghetti Squash “Pasta” with Homemade Tomato Sauce

Spaghetti Squash “Pasta” with Homemade Tomato Sauce

Prep time: 10 minutes
Cook time: 20 minutes
Serves: 4
The tricky thing about is the portion control. Pasta tends to be comfort food for most of us and we usually don’t find comfort in a small plate of a few bites; we want a bit bowl filled with spaghetti up to the brim. Then we come to the fact that most pasta is just refined white flour and we end up feeling hungry within an hour or two or eating a huge serving – definitely not the best scenario for the waistline. Our solution is simple, switch out the regular pasta for spaghetti squash and keep refilling your bowl without an ounce of guilt. Spaghetti squash is a highly nutritious vegetable packed with Vitamin A and potassium, which also takes on the form and texture of spaghetti. When combined with the delicious tomato sauce, this recipe makes for a dinner that you’ll be looking forward to all day long.


  • 1 medium spaghetti squash
  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 4 garlic cloves, thinly sliced
  • 1 tablespoon anchovy paste (optional)
  • 1 tablespoon tomato paste
  • 2 large tomatoes, diced
  • 1 24-oz can crushed tomatoes
  • ½ teaspoon dried oregano
  • ½ cup fresh basil leaves
  • 4 oz. parmesan cheese, freshly grated
    salt and pepper to taste



  1. Pierce the spaghetti squash a few times with a sharp knife or a fork and place in a microwave-safe baking dish.
  2. Microwave the spaghetti squash on high for 5 minutes. Remove the squash from the microwave and slice in half. Scoop out all the seeds and season each squash half with salt and pepper.
  3. Flip the squash halves cut side down and fill the baking dish with about an inch of water. Continue microwaving until the spaghetti squash is fork tender and cooked through, around 8-10 minutes. Alternatively, roast in the oven for 40-50 minutes.
  4. In the meantime, heat the olive oil in a large saucepan and add in the onion and garlic. Cook, stirring occasionally, until the onion is soft and translucent, around 5 minutes.
  5. Add in the anchovy paste (if using), tomato paste, diced tomatoes, crushed tomatoes, and oregano. Generously season with salt and pepper to taste and cook, stirring occasionally, until the sauce thickens up slightly, around 12-15 minutes.
  6. Once the squash is cooked through, scrape out all the strands using a fork. Serve a generous portion of spaghetti squash “pasta” with the homemade tomato sauce and top with fresh basil and parmesan cheese. Enjoy!


Nutritional Information (per serving)
Calories: 423
Fat: 18.6g
Protein: 14.9g
Carbs: 57.9g

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