Italian-Style Spaghetti Squash

This Italian-inspired dish transforms humble spaghetti squash into a comforting, low-carb alternative to traditional pasta. The squash is roasted until tender, then shredded into delicate strands that mimic the texture of spaghetti. It is generously topped with a rich, savory sauce made from diced eggplant, onions, garlic, and crushed tomatoes, simmered until thick and flavorful. The addition of dried Italian herbs and basil infuses the sauce with classic Mediterranean aromas. Finished with a sprinkle of Parmesan cheese, this meal is satisfying, healthy, and perfect for weeknight dinners or family gatherings. Its a delicious way to enjoy more vegetables without sacrificing the comfort of a warm, hearty main course.

Cooking Method: Baking, Boiling, Stewing

Cuisine: Italian

Courses: Main Courses

Difficulty: Advanced

Servings: 6

Calories: 892.1

Dietary: Vegetarian

Description

This Italian-inspired dish transforms humble spaghetti squash into a comforting, low-carb alternative to traditional pasta. The squash is roasted until tender, then shredded into delicate strands that mimic the texture of spaghetti. It is generously topped with a rich, savory sauce made from diced eggplant, onions, garlic, and crushed tomatoes, simmered until thick and flavorful. The addition of dried Italian herbs and basil infuses the sauce with classic Mediterranean aromas. Finished with a sprinkle of Parmesan cheese, this meal is satisfying, healthy, and perfect for weeknight dinners or family gatherings. Its a delicious way to enjoy more vegetables without sacrificing the comfort of a warm, hearty main course.

Ingredients

6 pound Spaghetti squash
1 lb Eggplant; peeled and cut into 1/2" cubes
1 small Onion; chopped
2 large Cloves garlic; minced
28 oz Tomatoes; undrained and coarsely chopped
6 oz Tomato paste
1 tsp Dried Italian seasoning
1/2 tsp Dried whole basil
1/2 tsp Pepper
1/4 cup Grated Parmesan cheese
1 tbsp Vegetable cooking spray or olive oil

Directions

1
Preheat oven to 350 degrees F (175 degrees C).
2
Wash the spaghetti squash and pierce several times with a large fork to allow steam to escape.
3
Place the whole squash in a baking pan and bake for 1 hour and 15 minutes, or until the squash is tender when pierced with a fork.
4
Remove squash from oven and allow to cool until manageable. Cut the squash in half lengthwise and scoop out the seeds.
5
Using a fork, scrape the flesh of the squash to create spaghetti-like strands.
6
Place the squash strands in a 12x8-inch baking dish and set aside.
7
Coat a large skillet with cooking spray and place over medium-low heat until hot.
8
Add the cubed eggplant, chopped onion, and minced garlic to the skillet. Cover and cook for 10 minutes, stirring occasionally, until the eggplant begins to soften.
9
Stir in the chopped tomatoes, tomato paste, Italian seasoning, dried basil, and pepper.
10
Bring the sauce to a boil, then reduce heat and simmer, uncovered, for 30 minutes, stirring occasionally, until the sauce thickens.
11
Pour the hot vegetable sauce evenly over the squash strands in the baking dish.
12
Cover the dish loosely with foil and bake at 350 degrees F (177C) for 20 minutes, or until thoroughly heated.
13
Sprinkle with grated Parmesan cheese before serving.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 892.1kcal

% Daily Value *
Total Fat 7.5g12%
Saturated Fat 1.4g7%
Cholesterol 0.0mg0%
Sodium 6.8mg1%
Total Carbohydrate 170.2g57%
Dietary Fiber 12.3g50%
Sugars 3.4g
Protein 34.0g68%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

To make this recipe fully vegan, omit the Parmesan cheese or substitute it with a vegan Parmesan alternative.

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warm.

Tip: If your spaghetti squash is very large, it may take longer to bake. Check for tenderness by piercing the skin with a fork; it should slide in easily.

Variation: You can add other vegetables such as zucchini or bell peppers to the sauce for extra flavor and nutrition.

Keywords: italian, spaghetti squash, eggplant, tomato sauce, vegan, vegetarian, low carb, healthy dinner, roasted squash, ragu, gluten free, comfort food, meal prep, winter squash, family friendly

Read it online: https://www.chefs-mate.com/recipe/italian-style-spaghetti-squash/