Spaghetti-Squash Spaghetti (recipe)

Celebrate American Heart Month with this tasty Italian “pasta” recipe, without the pasta. This simple dish includes a blend of veggies, herbs, and spices making it both delicious and nutritious. And it's approved as hearth-healthy by South Shore Health's dietitians.



  • 1 spaghetti squash (3 pounds)
  • Non-stick cooking spray
  • 1 tsp. extra virgin olive oil
  • 1 clove fresh garlic (minced) OR 1 tsp. jarred, minced garlic
  • 1/2 small onion (chopped)
  • 1 cup tomoatoes (diced) OR 8 oz. can, no-salt-added, diced tomatoes
  • 1/4 tsp. black pepper
  • 1/4 tsp. dried, salt-free herbs, Italian blend
  • 1/8 tsp. crushed red pepper flakes
  • 16 oz. canned, no salt added tomato sauce
  • 1/2 cup small "bite size" fresh mozzarella balls (can substitute fresh mozzarella), cut into bite-size pieces
  • 1/4 cup coarsely chopped or torn basil OR 1 tsp. dried basil


  1. Preheat oven to 350 degrees.
  2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour until tender.
  3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomates, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
  4. Le squash sit at room temperature until just cool enough to handle. Take a fork and scrape flesh from outside working in, creating "spaghetti noodles."
  5. Add squash "noodles" to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.

Please note this recipe is from the American Heart Association's website.


Learn more about Nutrition at South Shore Health.