Spaghetti Squash with Marinara and Parmesan

Serves 4 | 1 hour

Here’s a healthy, east-to-make recipe for Spaghetti Squash, which is high in vitamins and nutritional value. It’s low in carbs and calories, high in fiber, filling,  fun to eat, and supplies a good amount of vitamin C, vitamin B6, betacarotene, and antioxidants.

The Marinara sauce in this recipe is really easy, quick to make, and worth the effort (or it can be made with a bottled sauce).

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  • 1 medium-large spaghetti squash (2 – 2 ½ pounds), sliced in half, lengthwise
  • 1 and 1/2 Tbsp olive oil
  • Kosher salt
  • Freshly ground black pepper
  • 1/4 cup parmesan, more to taste
  • 1 medium yellow onion, diced
  • 4 medium cloves garlic, minced
  • 1 Tbsp dried oregano
  • 1/2 Tbsp dried basil
  • ¼ – ½ tsp dried fennel (chop until fine)
  • Pinch or 2 of red chili flakes, optional
  • 1-2 tsp raw sugar, if needed
  • 1 – 32 oz can fired roasted diced tomatoes
  • 1/4 cup dry white or red wine (or red wine vinegar, to taste)
  • Garnish with chopped fresh basil or parsley and parmesan


  1. Preheat the oven to 400°F. 
  2. Carefully slice spaghetti squash in half lengthwise (this is the hardest part) and scoop out the seeds with a large spoon. 
  3. Drizzle with olive oil and rub the inside bowl and rim of the squash. Season with salt and pepper.
  4. Place cut side down on a rimmed baking sheet and bake until the spaghetti flesh is fork-tender and easy to shred (around 40 minutes or longer, depending on the size of your squash).
  5. Meanwhile, in a heavy-bottomed stock pot or Dutch oven, heat oil over medium heat.
  6. Add in onions, and sauté until soft, around 5 minutes.
  7. Add garlic and dried red pepper flakes, basil, fennel, and oregano; sauté for about 3-4 minutes.
  8. Add in the fire-roasted tomatoes and juice, add the wine and simmer uncovered over low heat for 40 minutes, stirring occasionally.
  9. Season with salt and pepper and add in 1-2 tsp raw sugar or coconut sugar, if desired. If you prefer a thinner sauce, add a little water.
  10. When the spaghetti squash is fork-tender, scrape it out with a spoon and toss it in a medium mixing bowl. Separate the squash into “spaghetti strands.” Gently mix in a little butter, salt, and pepper.
  11. Plate and serve the squash with marinara sauce, a sprinkling of parmesan, and top with fresh basil or parsley. Pairs nicely with pan-grilled asparagus and a side salad.