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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 88.6
  • Total Fat: 3.3 g
  • Cholesterol: 4.7 mg
  • Sodium: 401.1 mg
  • Total Carbs: 12.4 g
  • Dietary Fiber: 2.1 g
  • Protein: 4.2 g

View full nutritional breakdown of Spaghetti Squash Marinara calories by ingredient
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Spaghetti Squash Marinara

Submitted by: HAPPYKAT71
Spaghetti Squash Marinara

Introduction

A spaghetti squash recipe that has a classic Italian twist. A spaghetti squash recipe that has a classic Italian twist.
Number of Servings: 4

Ingredients

    1 medium raw spaghetti squash, (about 2 1/2 lb)
    1 tsp olive oil
    1 small onion(s), chopped
    1 tsp garlic clove(s), minced
    14 1/2 oz canned stewed tomatoes, cut up
    1 tsp Italian seasoning
    1/4 cup grated Parmesan cheese

Directions

Preheat oven to 350║F.
Halve squash lengthwise and scoop out seeds.
Place squash, cut sides down, in a large baking dish and prick skin all over with a fork.
Bake until tender, 30 to 40 minutes.
Meanwhile, to make the sauce, heat oil in a medium skillet over medium-high heat.
Add onion and garlic and sautÚ until tender, about 5 minutes.
Stir in tomatoes and Italian seasoning; bring to a boil. Reduce heat and simmer, uncovered, stirring often, 5 minutes or until desired consistency.
To serve, carefully rake the stringy squash pulp from the skin with a fork, separating it into strands that look like spaghetti.
Spoon sauce over squash and sprinkle with Parmesan cheese. Yields about 1 1/2 cups of squash, 1/4 cup of sauce and 1 tablespoon of cheese per serving.


Number of Servings: 4

Recipe submitted by SparkPeople user HAPPYKAT71.






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Member Ratings For This Recipe


  • Incredible!
    26 of 26 people found this review helpful
    I varied it a little and put alot of mushrooms in it and only added about 10 calories. - 5/14/08

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  • Very Good
    15 of 16 people found this review helpful
    Delicious with ground beef or turkey added, also. - 1/25/09

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  • 13 of 15 people found this review helpful
    Sound svery good - i love spaghetti squash! I do South Beach diet so wehn i'm really wanting some pasta and more than the 1/2 cup you can have on the beach I go for this since it is basically unlimited and I can have a huge bowl and really feel satisfied. It is also good with sauteed veggies. - 1/23/09

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  • 12 of 12 people found this review helpful
    I made this tonight for the first time, amazing. I added green and red peppers, mushrooms and snapped peas to it, trying to get more veggie. I made enough for four meals, excellant - 8/21/09

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  • 11 of 11 people found this review helpful
    I speed up this recipe by cooking the spag sqush in the mircowave. It saves about 1/2 the cooking time. Just an idea - 1/17/10

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  • Incredible!
    10 of 12 people found this review helpful
    Excellent recipe - spaghetti squash is great with tomatoe sauce. Another alternative is using frozen cauliflower which is often easier to buy. I add mushrooms to the sauce as well. - 5/20/09

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  • 9 of 9 people found this review helpful
    Love it! We usually add chick peas to ours for the extra protein. - 7/15/09

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  • Very Good
    8 of 8 people found this review helpful
    Love Spaghetti Squash! Love the feeling of over indulging, while knowing I didn't!
    I do my squash in the microwave... pierce the skin several times (you'll need a big serving fork to get thru the skin!) and microwave 5min per pound, flipping once. Let is sit about 15 minutes, scoop seeds and go! - 3/11/10

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  • 8 of 10 people found this review helpful
    This looks interesting and I'll probably try it.

    The ingredient details say there is only 1 cup of spaghetti squash total and yet the directions say each serving should have 1.5 cups. So that's throwing off the nutritional info. Could you change it so corretct HAPPYKAT71? - 6/25/09

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  • Incredible!
    7 of 7 people found this review helpful
    i just made this for my fiance - added ground turkey to the sauce -and he is STILL talking about it - wants it again this week! LOVE the taste and the calories are ridiculous! nice substitute for italian food! - 1/24/10

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  • Incredible!
    7 of 7 people found this review helpful
    this is great with rosemary too! - 7/9/09

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  • Incredible!
    7 of 7 people found this review helpful
    i love spaghetti squash & cooked this way it was fantastic. I also add ground chicken & more veggies to make a complete meal. - 2/13/09

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  • 5 of 5 people found this review helpful
    My hubby and i liked this recipe...I made a substitution....I didn't have stewed tomatoes...so I used a jar of salsa....also my squash which was smaller took longer to bake. - 1/10/10

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  • Incredible!
    5 of 5 people found this review helpful
    For someone that thought she didn't like squash this turned out to be incredible. Thanks for posting! - 1/23/09

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  • Incredible!
    5 of 5 people found this review helpful
    A difinite favorite....good with Boca Crumbles added also. Thanks. - 1/23/09

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  • Very Good
    4 of 4 people found this review helpful
    I cut it in half the same except I cook it in the microwave
    Then I use Picante Sauce or spaghetti sauce. - 7/21/09

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  • 3 of 3 people found this review helpful
    this is awesome. I too add lots more veggies, zucchini, mushrooms, peppers, snap peas, ...I also use bean sprouts as spagetti too. - 2/23/10

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  • Incredible!
    3 of 3 people found this review helpful
    I have tried this before and it is great. You can also add some ground turkey for a variation. - 7/15/09

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  • 3 of 3 people found this review helpful
    awesome! I added some Morningstar Farms soy crumbles for added calories, protein and flavor :) - 7/8/09

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  • Very Good
    3 of 3 people found this review helpful
    Absolutely LOVE spaghettie squash! This is a good alternative to my butter spray, salt and garlic salt fave. - 6/26/09

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  • Incredible!
    3 of 4 people found this review helpful
    We all love spaghetti squash!!! It's a great treat. I love to serve it to guests who haven't had it before...they always walk away as new fans! - 1/28/09

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  • 2 of 3 people found this review helpful
    Very good and easy - 2/23/10

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  • Very Good
    2 of 2 people found this review helpful
    I really liked it. I think next time for variation I will also saute mushrooms and peppers to add to it. - 2/14/10

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  • Incredible!
    2 of 2 people found this review helpful
    I love this recipe and I love spaghetti squash. I tried it a second time with broccoli slaw that I wanted to use up. That worked well, too. - 2/4/10

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  • Incredible!
    2 of 2 people found this review helpful
    WONDERFUL recipe!!! I LOVED it!!!!!!!! - 2/4/10

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  • Incredible!
    2 of 3 people found this review helpful
    I love this recipe. - 12/21/09

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  • Good
    2 of 3 people found this review helpful
    First time cutting into a spaghetti squash. . . Thanks for the recipe. I used fresh tomatoes and a little water. I added mushrooms, 1T. permesan cheese, and 1t of no-calorie sweetner. This was a main meal at our house with a salad and garlic bread. - 11/30/09

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  • Incredible!
    2 of 2 people found this review helpful
    I enjoyed this. I have not eaten a lot of spaghetti squash but will be making this again. I found it to be filling as well and I ate it before I ate our main meal which helped me control my hunger. - 11/11/09

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  • Incredible!
    2 of 2 people found this review helpful
    This is delicious!!!!! I took a shortcut and used store-bought marinara, so it was super quick and tasted awesome! One of my new favorite side dishes! - 11/11/09

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  • 2 of 2 people found this review helpful
    Delicious and very easy! I added some fresh mushrooms to my sauce then placed it all in a cake pan and toopped with a bit of fat free feta then baked it for about 15 more min at 350. Yum! - 10/29/09

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  • Very Good
    2 of 2 people found this review helpful
    Delicious and easy! - 10/7/09

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  • 2 of 2 people found this review helpful
    I knew I was doing something wrong because mine was so watery. I will try it in the oven this time. Sounds like it should work out better for me. Thanks. - 8/7/09

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  • Very Good
    2 of 2 people found this review helpful
    Very Good! I had never eaten this type of squash and found it was tasty and feeling. It was move night, my husband and son ate homemade mexican while I decided to prepare this dish. No regrets!! - 8/1/09

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  • 2 of 3 people found this review helpful
    Gotta love the spag squash! I toss in all sorts of veggies, quick sautee with Pam and have a spaghetti veggie party on my plate with a few (very few) cashews for even more crunch. - 7/30/09

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  • 2 of 3 people found this review helpful
    I Love Spaghetti Squash. It tastes pretty much the same as regular spaghetti, without the post-meal fatigue. I use my own homemade spaghetti sauce (never the same twice) and have taught a few friendsto love this great alternative. - 7/9/09

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  • Very Good
    2 of 2 people found this review helpful
    This is great......I am a fan of spaghetti squash. - 4/23/09

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  • 2 of 2 people found this review helpful
    This was awesome. Have made it twice this past week and my husband loves it - 1/27/09

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  • Very Good
    2 of 2 people found this review helpful
    What a great receipe. My husband and I are more into vegetable dishes lately, I'm sure due to our age, and this really is good. - 1/23/09

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  • 2 of 3 people found this review helpful
    My mom used to make this when I was young, and I had forgotten until now. Yum, thanks... - 1/23/09

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  • Incredible!
    2 of 3 people found this review helpful
    I do spagetti squash all the time. Very good with just a tsp or two of extra virgin oil olive and your favourite spices, I rub this in the cavity. You can also do it up on the barbeque ! - 1/23/09

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  • Very Good
    1 of 1 people found this review helpful
    I made this last night, it was really good, but I think I ate too much of the squash and now my tummy aches! - 7/21/10

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  • Incredible!
    1 of 1 people found this review helpful
    This is awesome! I used a large can of whole tomatoes, and squished the tomatoes with a potato masher. - 3/13/10

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  • 1 of 1 people found this review helpful
    my children absolutely love spaghetti but I already have them used to whole wheat high protein variety. I wonder how it would taste if you mixed the two. I think I will add mushrooms and red peppers to mine as well. Had a friend talking about her youngest wanting to try vegetarian diet. - 3/11/10

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  • Very Good
    1 of 1 people found this review helpful
    I tried this last night for dinner. It was really good and I was amazed at how few calories it contained. I followed the recipe exactly and really liked it, but I might tinker around with it next time adding a few more veggies. - 2/4/10

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  • 1 of 3 people found this review helpful
    I love spaghetti squash, this sounds great. I might add the mushrooms like others suggested and serve it with a grilled turkey italian sausage or a chicken breast for protein. - 8/18/09

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  • Incredible!
    1 of 4 people found this review helpful
    Thanks for the recipe. A friend made this years ago and I loved it (spaghetti squash) I haven't known how to make it for sure. Looking forward to trying it out. - 1/24/09

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  • Incredible!
    1 of 2 people found this review helpful
    Yum! - 1/23/09

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  • Incredible!
    1 of 3 people found this review helpful
    I have made this many times. Not from this particular recipe, but it is similar. One of my favorites. - 1/23/09

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  • Very Good
    1 of 3 people found this review helpful
    very good - 1/23/09

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  • 1 of 4 people found this review helpful
    Sounds great! I think I'll try it this weekend! - 1/23/09

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  • Good
    1 of 1 people found this review helpful
    good, but left me hungry. - 3/18/07

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  • I wonder how many real tomatoes it takes to make up for one can? I just discovered that canned tomatoes have sugar in them of all things! - 8/8/14

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  • I am NOT a fan of cooked tomatoes although I do like the sauce and I make homemade spagetti at least once a month.I will use red bell peppers in place of the tomatoes. - 11/10/13

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  • I added broc. and half salsa and half italian stewed tomatoes.. served with chicken (used the sauce for this also) very yummy - 9/4/13

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  • The ingredient list is in error. It includes only 1 cup of squash, yet I believe the recipe calls for a whole medium sized squash, which would mean about 5 cups of squash. Squash being what it is, this only adds a small amount to the calorie count.

    I changed the olive oil to 1 tbsp.

    cj
    - 7/4/13

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  • I combined several recipes and it turned out fantastic!! Thanks so much for the ideas. Here's my recipe:
    http://kimberlycameronvalenciacarecipes.
    blogspot.com/2013/03/spaghetti-squash-
    marinara-bake-with.html - 4/3/13

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  • I was excited, but skeptical to try this recipe. I ended up combining several recipes, based on preferences. It turned out delicious!!! My mom (a picky eater), even loved it! Thanks for the ideas! Here's my recipe: http://kimberlycameronvalenciacarecipes.bl
    ogspot.com/ - 4/3/13

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  • This was very tasty! - 12/3/12

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  • It was good for an all vegetable meal. - 8/20/12

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  • Used this for first squash out of garden. I also microwaved the squash. Stewed my own tomatoes by blanching the toms for 30 sec and then in ice pack. Quartered the toms and took out most of seeds. Went ahead and sauteed onion and garlic, added tom and cooked low til juicy then med 20 min. - 8/2/12

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  • Love spagehetti squash. Great recipe and easy to do. Thanks for sharing - 3/9/12

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  • I also cook the squash in the microwave and I use a large can of tomato puree to make the sauce instead of stewed tomatoes. - 2/6/12

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  • This dish was excellent. New to spaghetti squash, I really didn't know what to expect. What a pleasant surprise! I will make again and again. Thanks! - 12/3/11

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  • I've never had spaghetti squash before & this was REALLY good. I added fresh basil and mushrooms. - 11/14/11

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  • i will definitely make this again. It was very good and easy to make. - 10/13/11

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  • I poached a chicken breast and cut it up to add some protein to this. I've never eaten squash before, and this was delicious. - 4/12/11

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  • So delicious! - 3/9/11

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  • Love this - however I substitute a can of Pumpkin for the canned tomatoes and add lots of mushrooms! YUM! - 1/26/11

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  • Yummy. I added some ground turkey. - 1/23/11

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  • I think this recipe is great! my family loved it! - 12/29/10

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  • I think I may try this. Someone told me it is so good. Thanks. - 12/24/10

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  • It was great as promised. I crumbled bacon on it -- frankly needed more calories to reach a daily minimum. Very god -- easier than you might htink. - 12/18/10

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  • Have been doing this for years with my own home made spagetti sauce. I enjoy the sauce, and have "spagetti" with everyone else, but with far less calories and carbs. - 11/24/10

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  • I love spaghetti squash! To save time you can also microwave it. - 11/16/10

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  • Can't wait to try this! - 11/2/10

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  • I loved this! Will make again! - 10/21/10

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  • Love, love this one. Made it for my daughter tonight and now she also wants the recipe. - 10/11/10

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  • My family really enjoyed this recipe. It was so good. As long as I can get spaghetti squash I will be making this dish. One thing I did not know was how hard the shell was. It was very hard to cut open. My brother-in law brought in his rubber mallet to get the knife to go through it. - 10/10/10

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  • I haven't had spaghetti squash in a while, I'll have to try this - 10/9/10

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  • This was very tasty. Next time I may add some ground turkey. - 10/2/10

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  • I'm making this tonight as a matter of fact! Well, my version of it... which is more or less the same. Neat! :D - 9/30/10

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  • Delicious!!! - 9/29/10

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  • oh my. I was wary of cooking squash (first time for me, both the eating and the cooking). However, I loved it! So did hubby! I forgot to add the parmesan, and it didn't need it at all. So having this again! - 9/22/10

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  • This is sooooo good! - 9/20/10

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  • Sounds great. I will certainly try this. - 9/13/10

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  • I've never cooked a spaghetti squash. My husband and I were skeptics. I made this recipe and it was delish! I did double the sauce. Next time I'll add mushrooms and lean ground beef or turkey. Will make again. Still can't believe it was good! LOL! - 9/12/10

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  • I love spagetti squash... this is yummy - 9/12/10

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  • hope this will be a item having great taste. will try on 17.08.10 for my family
    - 8/16/10

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  • Yum - 8/8/10

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  • I LOVE this recipe! Been making it for years! I use green onion, mushrooms & fresh tomatoes instead of canned in mine. BOTH versions are fantastic tho! Serve in the half shell for extra presentation points ;-) - 7/6/10

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  • this was yummy! - 6/30/10

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  • I've made this with bottled sauce and the parmesan cheese...it's amazing, very filling! Tastes so good you don't even realize it's all vegetables! - 6/25/10

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  • yummmmmm! - 6/25/10

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  • I admit... I wasn't expecting much, but this was AMAZING! I loved it. Incredible... my new favorite way to eat spaghetti squash. - 6/23/10

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  • this sound like the one for me, I'll try it tonight - 6/23/10

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  • Just a quick tip - if you want to shorten the cook time for the spaghetti squash...poke holes in the squash with a fork and put it in the microwave for 5 minutes, rotate, then another 5 minutes....10 minutes in the microwave is better than 40 in the oven! - 6/18/10

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  • Great dish! I added lean ground beef and mushrooms. The additions made this a much more filly dish. We found that each dinner ate about half a squash,so you may need to double or even triple the recipe. - 6/17/10

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  • LOVE IT!! - 5/31/10

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  • Incredible! I made turkey meatballs to serve with it. I ate a huge portion, knowing it was all veggies basically :)

    I beefed up my sauce by adding fresh tomatoes, some tomato paste, and fresh basil. Eating the leftovers for lunch right now! - 5/24/10

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  • I had this before... It's very, very good! - 5/9/10

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