Spaghetti squash is a wonderful alternative to its high-carb pasta cousin. Plus, one cup of spaghetti squash has nearly 7 times fewer calories than one cup of regular spaghetti! And since it’s a squash, it has a little bit of natural sweetness, which makes it a great base for a recipe with no refined sugar. That was the game plan during Further Food’s 7-day Sugar Detox, which featured recipes that had absolutely no added sugar. This spaghetti squash casserole was one of Further Food’s dinner recipes during the challenge, and I ate it for a week after! Since the squash is so low in calories, you can add tons of veggies and cheese to make it satisfying.

Spaghetti squash casserole in pan on stove.

What you need (serves 6):

  • 1 spaghetti squash, cut in half lengthwise (AKA: hotdog way)
  • 2 Tbsp olive oil
  • 5 ounces caramelized onions (And/or… feel free to add your own veggies here! This would be great with sautéed mushrooms, some bell pepper, or zucchini!)
  • Salt and pepper to taste
  • 1 jar of pasta sauce (I recommend Anna Mario’s Homemade Pasta Sauce or something similar… it has very few ingredients, and no added sugar.)
  • 4-6 Tbsp fresh parsley, chopped
  • 4-6 Tbsp fresh oregano
  • 4-6 Tbsp fresh thyme
  • 1/4 cup grated parmesan cheese
  • 8 ounces fresh mozzarella cheese, drained (you can use balls, precut slices, or slice your own).
  • 1/4 cup water

Slice of spaghetti squash casserole near stove.

What to do:

  1. Heat oven to 375 degrees.
  2. Cut squash in half lengthwise. Scrape out seeds and strings and discard.
    1. Microwave the whole squash for 2 minutes to make cutting easier.
  3. Rub insides of squash halves with olive oil.
  4. Place cut-side down on a cookie sheet or roasting pan and add 1/4 cup water to the pan.
  5. Roast in oven for 45-50 minutes, until squash is tender all the way through.
  6. Remove squash from oven and set aside to cool.
  7. Once it has cooled, scoop out the spaghetti-looking flesh with a large fork and place it in a bowl.
  8. Spray a 13 x 9-inch baking dish with cooking spray and turn oven down to 350 degrees.
  9. Using a fork or your hands, put half the spaghetti squash in the dish, creating an even layer.
  10. Add on half the caramelized onions and/or veggies, and sprinkle with a little salt and pepper.
  11. Pour half the sauce over the veggies, sprinkle with have the fresh herb mix and half the parmesan.
  12. Repeat: Spaghetti squash, onions/veggies, salt and pepper, sauce, herb mix, parmesan.
  13. Place mozzarella on top, spaced relatively evenly.
  14. Bake uncovered for about 30 minutes, until casserole is bubbly and cheese is melted.
  15. Remove from oven and serve!

This spaghetti squash casserole is super simple once you get through cutting the squash in half. And because it makes so many servings, it’s perfect for a vegetarian meal shared with multiple people! Or, if you’re like me and entertain about as often as you clean under the refrigerator, it makes great leftovers! Anyway you use it, this spaghetti squash casserole is sure to become a staple.

Nutrition info:  311 calories, 22 g fat,  30 mg cholesterol, 592.8 mg sodium, 17 g carbs, 4 g fiber, 6.7 g (natural!) sugars, 10.4 g protein.  Bonus: 215.6 g potassium, 26.9% vitamin A, 28% vitamin C, 24.8% calcium, 9.9% iron.