Spaghetti Squash Is The Original Vegetable Noodle: Cook It In 3 New Ways

Photo: Tovita Nutrition

Autumn is in full swing, which means pumpkins are appearing on doorsteps, apples are practically falling off of store shelves, and the air pretty much smells like a massive chai latte.

Most importantly, our beloved spaghetti squash is back in season! At Tovita Nutrition, we always try to make the most of seasonal produce. That's why we've decided to share three of our favorite healthy ways to prepare spaghetti squash:

1. Spaghetti Squash Sunny-Side Up

Though we don't normally associate spaghetti squash with breakfast, once in a while it's fun to think outside the box! If it's customary to eat (sweet potato) fries with our omelets, why is squash all that different? This breakfast combines protein, healthy fat, and fiber, making it the ultimate breakfast of champions!

Serves 1

Ingredients

  • 1 medium spaghetti squash
  • ¼ cup Parmesan cheese, shredded
  • 1 cage-free egg

Preparation

  1. Slice squash lengthwise and remove seedy center. Place both halves facedown (rind up) on baking sheet and bake at 400°F for 30 minutes.
  2. Once baked, use a fork to scrape insides of squash from top to bottom, into a large bowl.
  3. Set aside ½ cup of squash for recipe (refrigerate remainder to use for another meal). Add ¼ cup Parmesan to ½ cup of squash and allow to melt.
  4. Use stovetop to fry egg.
  5. When egg is cooked, place it atop the spaghetti squash and Parmesan combo.
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2. Italian-Style Spaghetti Squash

We call this recipe "Italian-style" because it pretty much tastes like a delicious slice of pizza, sans the refined carbs and added sugars that you might be inevitably consuming from your local joint.

In addition to the cheesy-saucy deliciousness, we love this recipe because it's high in lycopene, a potent phytochemical that gives many red fruits and vegetables their pigmentation. Lycopene becomes far more bioavailable (easier for our bodies to absorb) when tomatoes are cooked. Furthermore, the spices in this recipe provide an additional antioxidant boost. Now here's how to make it:

Serves 2

Ingredients

  • 1 medium spaghetti squash
  • 1 beefsteak tomato, diced
  • 4 medium tomatoes on the vine
  • ½ box red cherry tomatoes OR San Marzano tomatoes, halved lengthwise
  • 4 tablespoons yellow onions, diced
  • 2 cups spinach, raw
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon garlic powder
  • ½ teaspoon dried basil
  • ½ cup Parmesan cheese, shredded

Preparation

  1. Slice squash lengthwise and remove seedy center. Place both halves facedown (rind up) on baking sheet and bake at 400°F for 30 minutes.
  2. Once baked, use a fork to scrape insides of squash from top to bottom, into a large bowl.
  3. Begin chopping onions and tomatoes while squash is baking.
  4. After about 15 minutes, while squash is still baking, combine tomatoes, onions, and olive oil in pan on medium heat. Allow to saute for about 10 minutes.
  5. Add spinach and saute for about 3 minutes before adding garlic powder and basil. Continue to saute for another 3 minutes. Gently mix together in pan until ingredients appear evenly distributed. NOTE: If you like a chunkier sauce, saute for less time. If you like a thinner sauce, saute for longer.
  6. Combine tomato sauce and spaghetti squash in large bowl. Add Parmesan cheese while contents are hot so it easily melts.
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3. Sweet-Spot Spaghetti Squash

We've already given you savory, so now it's time to give you something sweet. This recipe features spaghetti squash as a side dish rather than an entree. Serve it alongside a meal (hint: Thanksgiving is right around the corner), or enjoy it as a healthy snack that satisfies your sweet tooth!

Serves about 4

Ingredients

  • 1 medium spaghetti squash
  • 4 teaspoons pumpkin pie spice (or cinnamon)
  • ½ cup unsweetened raisins
  • Optional: 1 tablespoon maple syrup

Directions

  1. Slice squash lengthwise and remove seedy center. Place both halves facedown (rind up) on baking sheet and bake at 400°F for 30 minutes.
  2. While squash is baking, boil 1 cup of water. Once a rolling boil is reached, turn heat down to medium and add raisins. Stir occasionally and boil for 10 minutes. Then drain water and set raisins aside.
  3. Once baked, use a fork to scrape insides of squash from top to bottom, into a large bowl.
  4. Add pumpkin pie spice and raisins. Gently mix together until ingredients appear evenly distributed.
  5. If you like it extra sweet, add a tablespoon of maple syrup!

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