Spaghetti squash is great on its own and is a great carb swap for vegan and GF friends. It is nutrient dense and low calorie. It provides fiber, vitamins c, b6 and manganese. It is harvested early in the fall and can be stored in a cool, dry place (not the refrigerator) for three months. I like to stock up from local farms so I have it on hand through the end of the year! This recipe is so simple and delicious, I am telling you there is nothing lost in this swap.

I have tried this versatile squash with veggies mixed in or topped with meatballs or chili and of course on it’s own and it is addictive! This is a great base to prepare and then add your favorite add ins. Try this recipe when you find one of these beauties at the farmers’ market this weekend! When you have made the recipe as is (or changing the herbs to your taste) try mixing in some sautéed veggies, cheeses of your choice and then put it back in the oven for a few minutes to allow it to cook together and those flavors will meld and explode in your mouth!

Sheet pan
Parchment paper
Pastry brush

Spaghetti squash
2T Olive oil
1T Butter melted (leave out for Vegan/GF friends)
Italian seasoning or herbs d’Provence to taste
Salt and pepper to taste

1. Pre-heat oven to 400*. Cut the squash from stem to base. Scoop out the seeds with a spoon.
2. Mix the olive oil, butter, herbs, salt and pepper in small bowl. Place the squash inside up on the parchment lined sheet tray and brush the mixture all over the inside. Turn over so the cut side is down and roast for 35-50 minutes depending on the size of your squash, until tender.
3. Let it sit, face down for a few minutes to allow the steam to work its magic. When you are ready to eat, fill or top, turn it over and pull the strands from the flesh with a fork until it is completely released. Season to taste with salt, pepper or butter and enjoy. Alternatively you can fill/mix and re-roast or top as desired and enjoy!

One of my favorite combos is sautéed Swiss chard and onions with garlic in olive oil and some shaved Parmigiano-Reggiano tossed together with the strands and roast for an additional 10 minutes, tastes like magic, but when I made it I tasted it and by the time I realized I didn’t take the picture it was all gone. Will add pic next time I make it, but in the mean time, try it for yourself, so good!!

Let me know how you like it and if you do anything different with yours that I could try!

About Julie Parkis

About Julie Parkis

Mom, MBA, Yogi, CIA grad and food enthusiast looking to share knowledge of food/cooking and general wellness information.

I am happiest in the kitchen with people who love food as much as I do!


  1. Christine

    I love spaghetti squash and never thought of the swiss chard/kale option. Going to try this week!!

    • Julie Parkis

      Great! I hope you love it as much as we do!



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