Spaghetti Squash Marinara

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4.3 of 5 (143)

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

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 350ºF.
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 sauté 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

CBSPECIAL

Incredible!

28 of 28 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
CSR2388

Very Good

17 of 18 people found this review helpful

Delicious with ground beef or turkey added, also. - 1/25/09
KNITTABLES

14 of 14 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
MAMAGOSS

14 of 16 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
2BSIZE10

12 of 12 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
EDWARDS1411

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
LAURANN5

9 of 9 people found this review helpful

Love it! We usually add chick peas to ours for the extra protein. - 7/15/09
DEBSJANZEN

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
JILLSMYTH

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
LUCYG331

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
SHANNONPICKLE

Incredible!

7 of 7 people found this review helpful

this is great with rosemary too! - 7/9/09
KIKILEBEAU

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
ASTORRES1

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
MTRICE

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
GERRYGAIL

Incredible!

5 of 5 people found this review helpful

A difinite favorite....good with Boca Crumbles added also. Thanks. - 1/23/09
LADIWOLF59

4 of 4 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
GGKIDS7

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
MARGTLABRIE

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
SALLYPUMPKIN

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
LOVNLAUGHTER

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
LIJABLONSKI

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
SISSYMEMA

2 of 3 people found this review helpful

Very good and easy - 2/23/10
WALKNLOVE

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
LORI852

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
STEVIECAT4

Incredible!

2 of 2 people found this review helpful

WONDERFUL recipe!!! I LOVED it!!!!!!!! - 2/4/10
JEMPOWER

Incredible!

2 of 3 people found this review helpful

I love this recipe. - 12/21/09
PNMOTLEY

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
DAWN-20

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
VBALLERINA11

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
ROCKYMTNJAYHAWK

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
BROOKTREE

Very Good

2 of 2 people found this review helpful

Delicious and easy! - 10/7/09
DELIGHTFULE

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
ZC5801

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
KAUAICAROLANNN

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
REGULARPF

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
HEALTHYDIVA3

Very Good

2 of 2 people found this review helpful

This is great......I am a fan of spaghetti squash. - 4/23/09
CHERRYDAZE

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
LTAYLOR7

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
MSANNAKPDX

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
HEATLW

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
LILITHD

1 of 1 people found this review helpful

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
CD7659892

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
ISAIAHDEC27

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
ZACKLE

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
SAVOOTI

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
STANGSTER

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
MONTANA-PAM

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
JDKTIGGER

Incredible!

1 of 2 people found this review helpful

Yum! - 1/23/09
8MOREB4

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
CD128624

Very Good

1 of 3 people found this review helpful

very good - 1/23/09
DEBMORSE1

1 of 4 people found this review helpful

Sounds great! I think I'll try it this weekend! - 1/23/09
SNOWDROP76

Good

1 of 1 people found this review helpful

good, but left me hungry. - 3/18/07
PATRICIAAK

:) - 5/10/21
EOWYN2424

Incredible!

yum - 4/1/21
SUSANYOUNGER

Mine didnt turn out probably me - 2/3/21
CD26508743

Good - 2/3/21
GOFORGIN

Very Good

Ok - 11/26/20
BILLTHOMSON

Incredible!

This was absolutely delicious, it filled in the want for pasta (diabetic). - 11/26/20
JERZRN

I will have to try this! - 11/2/20
KITT52

Good

I love spaghetti squash.... but use my own sauce....
- 10/4/20
PWILLOW1

I baked the squash in the microwave and added musrooms. Very tasty. - 8/25/20
I-LOVE-SJM

Looks good but has a lot of sodium... - 6/10/20
CECTARR

Thanks - 5/2/20
ETHELMERZ

O.K.

Ok, takes getting used to. - 4/23/20
MOMMY445

Good

good - 3/3/20
SUNSET09

Incredible!

This was oh, so easy to make and a great, lighter alternative to regular noodles. I add my chicken meatballs and this is my new spaghetti. I garnished it with parsley flakes - 1/28/20
CHERYLHURT

I added loads of garlic, chopped mushrooms, and some green veggies - 1/25/20
GRANNYJACKIE2

Looks yummy
- 12/12/19
METAFUKARI

Very Good

loved the recipe; good flavor after I added seasonings~ - 9/19/19
GREEN_EYES2

Looks very good... I will be trying your recipe, I made one similar the other night. - 8/6/19
USMAWIFE

Very Good

great meal - 7/21/19
BONNIE1552

Sounds yummy. - 7/21/19
NASFKAB

Great - 7/11/19
2DAWN4

I left out the garlic but added mushrooms - 5/31/19
CD1987279

fantastic versatile vegetable - 4/7/19
RHOOK20047

Incredible!

Made this as a side dish. Family loved it. - 3/20/19
NEPTUNE1939

Very Good

tasty - 2/19/19
JIACOLO

I love spaghetti squash with sauce! - 2/2/19
ROBBIEY

I will make this and add ground turkey for protein - 1/27/19
ROSSYFLOSSY

Very Good

Great alternative. - 1/16/19
HOTPINKCAMARO49

So good and healthy. Also low-fat. - 11/1/18
LOSER05

Incredible!

yum. - 8/30/18
EVIE4NOW

I add mushrooms to mine (actually mushrooms go into most my dishes). Also added more onion and when I want a bit of zip, I will put in low sodium V-8. - 8/27/18
TWEETYKC00

Not bad and easy to jazz up the sauce as well. - 8/18/18
TERRIJ7

My garden is producing zucchini in abundance so I'm going to make this with zoodles and some canned italian sauce. - 7/26/18
BIKE4HEALTH

This is much better than I thought it would b e - 7/5/18
CJS1MOMMY

Good

was good - 6/8/18
ALEPEQUIJADA

Yum! - 5/29/18
SUNSHINE99999

tasty - 5/29/18
ARTJAC

NICE - 4/28/18
LIBR@RYL@DY

Incredible!

NICE! - 4/28/18
1CRAZYDOG

Very Good

so many ways to "liven" this up. Add a little garlic and onion powder. Like spice? Add in a little sprinkle of red pepper. - 4/8/18
MUMMEYJ

- 2/16/18
RO2BENT

Iâ€™d eat that - 2/13/18
ELRIDDICK

Very Good

Thanks for sharing - 2/5/18
JIBBIE49

Yum - 1/15/18
JANIEWWJD

I made this for company and they loved it. - 1/3/18
1RETSGM

Very Good

Very Good - 12/29/17
JUDY1676

I really like spaghetti squash so will be trying this! - 12/19/17
KIPPER15

Very Good

Love spaghetti squash - 11/9/17

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