Spaghetti Squash with Light Marinara Sauce

Spaghetti squash is simple to cook and makes a great lower-carb substitute for pasta. It’s perfect for a winter day when the kids are out of school on winter vacation. If you’re just cooking for one or two, you’ll have plenty of leftovers to heat up for an easy dinner or lunch later in the week.

Nutrition Facts

Serving Size: 1/6 of recipe

  • Calories 95
  • Carbohydrate 12 g
  • Protein 2 g
  • Fat 5 g
  • Saturated Fat 1 g
  • Sugars 6 g
  • Dietary Fiber 3 g
  • Cholesterol 0 mg
  • Sodium 225 mg
  • Potassium 485 mg

This Recipe Serves 6


Spaghetti Squash:
1 medium (2-lb) spaghetti squash, washed
1 Tbsp extra virgin olive oil
1 Tbsp finely grated Parmigiano-Reggiano cheese

14 plum tomatoes, chopped
2 cloves garlic, chopped
1 shallot, minced
1 Tbsp extra virgin olive oil
Freshly ground pepper
1/2 tsp fine sea salt
1 cup fresh basil leaves
6 tsp Parmigiano-Reggiano cheese (optional)


  1. Pierce spaghetti squash with a fork in several places and place in microwave on high until skin is soft, approximately 10-15 minutes. Let cool.
  2. While squash is cooking, combine all marinara ingredients in a medium-sized bowl except basil leaves.
  3. Tear basil leaves and add to tomato mixture.
  4. Cut squash in half and make “spaghetti.” Using a fork, pull out individual strands of “spaghetti.” Toss spaghetti squash with olive oil and Parmigiano-Reggiano cheese.
  5. Place squash in a pie plate. Top with light marinara and a sprinkling of Parmigiano-Reggiano cheese.
  6. Serve over cooked spaghetti squash.

Dietitian Tip: To add extra nutrients to this dish, you can also toss in some steamed vegetables or a lean meat or meat substitute.

From The Stress-Free Diabetes Kitchen by Barbara Seelig-Brown

Photo: Spaghetti Squash with Light Marinara Sauce from The Stress-Free Diabetes Kitchen. PNC Photography: Photographer: Peter Papoulakos

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