Easy Spaghetti Squash

Spaghetti Squash with tomato sauce and basil leaf on grey plate.

Trade high-calorie pasta for spaghetti squash and enjoy a heart-friendly version of classic comfort food.Like other types of winter squash, spaghetti squash is rich in antioxidants that can help prevent heart disease. It’s also low in calories and contains plenty of fiber to help you keep your weight in check, which can lower your risk of other diseases like diabetes.


  • 1 spaghetti squash
  • Non-stick cooking spray
  • 1 tsp. extra virgin olive oil
  • 1 clove garlic
  • 1/2 small onion
  • 1 8 oz. can tomatoes, no salt added
  • 1/4 tsp. black pepper
  • 1/4 tsp. dried Italian herbs, no-salt blend
  • 1/8 tsp. red pepper flakes
  • 16 oz. tomato sauce, no salt added
  • 1/2 cup fresh mozzarella
  • 1/4 cup fresh basil


  1. Slice the spaghetti squash in half lengthwise. Scoop out the seeds. Set the seeds aside to roast later if you want.
  2. Put the squash in a microwave-safe bowl with the cut side down. Add enough water to cover one inch of the squash.
  3. Microwave on high for 20 minutes.
  4. Heat olive oil in a saucepan. Cook garlic and onion for five to seven minutes.
  5. Add tomatoes, spices, herbs and red pepper flakes. Cook for two to three minutes, or until the liquid evaporates.
  6. Add tomato sauce. Reduce the heat to medium-low and let simmer for 10 minutes.
  7. Remove the spaghetti squash from the microwave and let cool. Scrape the inside of the squash and shred it to create noodles.
  8. Add the squash noodles to the sauce. Toss with mozzarella balls and fresh basil.
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