Healthy Recipe – Spaghetti Squash with Homemade Marinara Sauce

Homemade Cooked Spaghetti Squash PastaBy Mary Lindsay Jackson, RN, LDN

Keep things on your plate light this with this tasty dish. Whether as a side dish or the main course, spaghetti squash is a nutritious stand-in for traditional noodles. Happy and healthy eating!


1 spaghetti squash, cut in half and seeds scooped out
nonstick spray
1 28-oz can San Marzano peeled tomatoes
1 clove garlic, chopped
pinch red pepper flakes
1 Tbsp olive oil
pinch salt
2 Tbsp fresh basil, chopped


Preheat oven to 400 degrees F. Mist or rub olive oil on inside of spaghetti squash, and place spaghetti squash cut-side down on baking sheet. Bake in the oven for 45-60 minutes, depending on thickness of squash. Remove from heat when finished baking and let cool. Use a fork to scoop out and shred the flesh of squash.

Heat 1 Tbsp olive oil in large pan over medium heat. Add garlic and red pepper flakes, and cook for about 1 minute until garlic is fragrant. Add can of tomatoes and use wooden spoon or fork to help mash tomatoes. Turn down heat slightly and let simmer for 30-40 minutes while squash is cooking, stirring occasionally. When the sauce reaches desired thickness and consistency, add pinch of salt and fresh basil.

Serve over spaghetti squash. Add grilled chicken, fish or white beans to dish for a meal, or serve as a side.

nutrition information

4 servings

Recipes are created and provided by Mary Lindsay Jackson, RN, LDN, Clinical Nutritionist Educator for Mission Weight Management.

Mission Weight Management offers free surgical and medical weight-loss classes. To find out times and days, call 828-213-4100 or visit [1].