Seasonal Sensation | Spaghetti Squash

Every so often, I come across one of nature’s wonders that truly amazes me. Spaghetti squash is one of those foods. I’ll never forget my reaction to watching this vegetable naturally string up to form what looks like angel hair pasta. The texture is slightly different, but nonetheless it’s delicious! 

I look forward to this time off year so I can enjoy this naturally occurring wonder once again. Since it’s called ‘spaghetti’ squash, one of my favorite ways to prepare it is with traditional italian ingredients. It has all the flavor of your favorite pasta dish, and less than half the calories. Plus it’s vegan and gluten-free. After a rather indulgent Thanksgiving meal (I’ll be posting a few of my favorite recipes in time for Christmas and Kwanzaa, so be sure to check back soon!), I need some veggies in my life. And as an added bonus, this meal takes less than 15 minutes to prepare minus the time it takes to bake the squash. So no excuses! If you are looking for a way to get back on track before the New Year, this is it. Push the turkey and stuffing aside and give this seasonal sensation, spaghetti squash a try!


  • 1 small-medium spaghetti squash
  • 1 1/2 tbsp olive oil
  • 1 shallot, diced finely
  • 2 garlic cloves, minced
  • 1 large tomato, diced or 1 cup of canned diced tomatoes
  • 1 1/2 tsp dried basil or italian seasoning or fresh herbs (basil, oregano, thyme) of your choice
  • 2-3 tbsp nutritional yeast
  • sea salt and black pepper to taste
  • 1-2 tbsp fresh parsley, chopped
  • red pepper flakes (optional)


  • Preheat oven to 375 degrees.
  • Cut spaghetti squash in half and spoon out seeds
  • Fill the bottom of baking dish with just enough water to coat the bottom of the pan and drizzle with olive oil
  • Poke a few holes in the top of the spaghetti squash with a fork and place it face down in the dish.
  • Bake in preheated oven for 30 min.
  • Remove  squash from the oven and gently press the outside to see if it's done. It should be soft, but firm.
  • Flip the squash over (face up) and let cool while you prep the other ingredients.
  • Once the squash cools, use a fork to scrape the inside starting from the edges towards the center. 
  • Sauté the shallots and garlic for 3-5 min. until soft.
  • Add tomatoes and sauté an additional 2 min.
  • Add spaghetti squash and remaining ingredients, except parsley.
  • Toss items thoroughly over medium heat until mixed well.
  • Garnish with fresh parsley and/or sprinkle with red pepper flakes. Serve immediately.
Posted on December 4, 2013 and filed under Recipes, Wellness.