Spaghetti-Squash Spaghetti

A delicious spaghetti meal developed and reviewed by nutrition experts with the American Heart Association.



  • 1 spaghetti squash (3 pounds)
  • Non-stick cooking spray
  • 1 tsp. extra virgin olive oil
  • 1 clove fresh garlic (minced)
  • 1 tsp. jarred, minced garlic
  • 1/2 small onion (chopped)
  • 1 cup tomatoes (diced)
  • 8 oz. canned, no-salt-added, diced tomatoes
  • 1/4 tsp. black pepper
  • 1/4 tsp. dried, 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
  • 1 tsp. dried basil


  • Preheat oven to 350° F.
  • Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender.
  • Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, 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.
  • Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating “spaghetti noodles”.
  • Add squash “noodles” to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.


Calories: 172 Protein 6g Carbs 27g Fat 6.5g

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