Spaghetti Squash Marinara

Spaghetti Squash Marinara

4.3 of 5 (143)
member ratings
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 350F.
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 saut 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.

Member Ratings For This Recipe


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    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


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    Very Good
    17 of 18 people found this review helpful
    Delicious with ground beef or turkey added, also. - 1/25/09


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    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


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    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


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    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


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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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    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


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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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    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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    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


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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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    :) - 5/10/21


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    Incredible!
    yum - 4/1/21


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


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    Good - 2/3/21


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    Very Good
    Ok - 11/26/20


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


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


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


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


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


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    Thanks - 5/2/20


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


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    Good
    good - 3/3/20


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    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


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


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    Looks yummy
    - 12/12/19


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


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


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    Very Good
    great meal - 7/21/19


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    Sounds yummy. - 7/21/19


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    Great - 7/11/19


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


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    fantastic versatile vegetable - 4/7/19


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


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    Very Good
    tasty - 2/19/19


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


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


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    Very Good
    Great alternative. - 1/16/19


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


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    Incredible!
    yum. - 8/30/18


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    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


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


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


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


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    Good
    was good - 6/8/18


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    Yum! - 5/29/18


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    tasty - 5/29/18


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    NICE - 4/28/18


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    Incredible!
    NICE! - 4/28/18


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    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


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    - 2/16/18


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    I’d eat that - 2/13/18


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    Very Good
    Thanks for sharing - 2/5/18


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    Yum - 1/15/18


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


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    Very Good
    Very Good - 12/29/17


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


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    Very Good
    Love spaghetti squash - 11/9/17