Name: Spaghetti Squash Marinara
Prep time: 10 min
Cook time: 40 min
Total time: 55 min
Yield: 4
Cuisine: Italian
Ingredients: 1 medium spaghetti squash (about 3 pounds); 2 cups marinara sauce (homemade or store-bought); 2 tbsp olive oil; 3 garlic cloves, minced; 1 small onion, finely diced; 1 tsp dried oregano; 1 tsp dried basil; ½ tsp red pepper flakes (optional); Salt and pepper to taste; Fresh basil, for garnish

This plant-based Spaghetti Squash Marinara is a wholesome, delicious dinner option that’s gluten-free, low-carb, and full of flavor. Roasted spaghetti squash replaces traditional pasta, paired with a rich, garlicky marinara sauce bursting with Italian herbs. It’s a nutrient-dense, easy-to-make meal perfect for weeknights or special occasions.

Recipe Tips and Tricks

Perfectly Roasted Squash: For evenly roasted squash, bake cut-side down and pierce the skin to let steam escape.
Save Time: Use store-bought marinara sauce if short on time, but choose a high-quality, sugar-free brand.
Texture Hack: Use a fork to scrape the squash gently for longer, pasta-like strands.
Boost Flavor: Add a sprinkle of nutritional yeast or fresh basil for extra zest.
Meal Prep: Roast the squash and make the sauce ahead of time for quick assembly.

Why You’ll Love This Recipe

This recipe is a delightful twist on a classic comfort dish, perfect for those seeking a healthier alternative to traditional spaghetti. The naturally sweet and tender spaghetti squash complements the robust marinara sauce beautifully. It’s an easy, versatile, and satisfying plant-based meal that the entire family will enjoy, offering bold flavors without any guilt.

Yield: Serves 4

Spaghetti Squash Marinara

Plant-based Spaghetti Squash Marinara is a healthy, comforting, low-carb dish packed with rich flavors and wholesome ingredients.

Prep Time 10 minutes

Cook Time 40 minutes

Additional Time 5 minutes

Total Time 55 minutes

Ingredients

1 medium spaghetti squash (about 3 pounds)
2 cups marinara sauce (homemade or store-bought)
2 tbsp olive oil
3 garlic cloves, minced
1 small onion, finely diced
1 tsp dried oregano
1 tsp dried basil
½ tsp red pepper flakes (optional)
Salt and pepper to taste
Fresh basil, for garnish

Instructions

Prepare the Spaghetti Squash: Preheat your oven to 400°F (200°C). Slice the squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, season with salt and pepper, and place cut-side down on a baking sheet. Pierce the skin with a fork and roast for 35–40 minutes until tender.
Make the Marinara Sauce: While the squash roasts, heat olive oil in a saucepan over medium heat. Sauté garlic and onion until fragrant and translucent, about 3–4 minutes. Add marinara sauce, oregano, basil, and red pepper flakes (if using). Simmer for 10 minutes, stirring occasionally.
Scrape the Squash: Once the squash is cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands. Place in a serving dish.
Combine and Serve: Pour the marinara sauce over the squash and toss gently to coat. Garnish with fresh basil and serve warm.

Notes

For a crowd, double the recipe and serve with a side salad or garlic bread.
This dish is naturally gluten-free and keto-friendly.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 203Total Fat 10gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 7gCholesterol 3mgSodium 695mgCarbohydrates 28gFiber 6gSugar 13gProtein 4g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredient Notes

Spaghetti Squash: Look for medium-sized, firm squash with unblemished skin for the best results.
Marinara Sauce: Homemade is ideal, but opt for organic store-bought varieties with no added sugars or preservatives.
Garlic and Onion: Freshly chopped adds depth to the sauce; avoid pre-minced for better flavor.
Tomatoes: If making marinara from scratch, use San Marzano tomatoes for authentic Italian taste.
Olive Oil: Extra virgin is best for a smooth and flavorful finish.
Herbs: Fresh basil and oregano elevate the dish; dried herbs can substitute in a pinch.

Variations and Substitutions

Add Protein: Toss in plant-based meat crumbles, chickpeas, or lentils for added texture and protein.
Cheesy Option: Sprinkle vegan Parmesan or nutritional yeast for a cheesy umami kick.
Spicy Marinara: Add red pepper flakes for a touch of heat.
Creamy Twist: Blend cashews into the sauce for a creamy marinara variation.
Vegetable Boost: Add sautéed mushrooms, spinach, or zucchini for extra nutrients.
Pasta Swap: Use zucchini noodles or shirataki noodles if squash isn’t available.

Storage Options

Refrigerator: Store leftovers in an airtight container for up to 4 days. Reheat gently on the stovetop or microwave.
Freezer: Freeze marinara sauce separately for up to 3 months. Thaw in the refrigerator overnight before reheating.
Meal Prep: Assemble ingredients and refrigerate; roast squash and heat sauce just before serving.