Spaghetti Squash “Pasta”
Spaghetti Squash “Pasta” features tender roasted squash strands that mimic noodles, tossed with sautéed bell peppers, zucchini, carrot, and onion, then finished with a rich marinara. It’s light yet satisfying, letting the sweetness of the squash and the brightness of herbs shine. Serve on a weeknight when you want a cozy, veggie-packed alternative to traditional spaghetti.
- Prep25 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spaghetti Squash “Pasta”, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 31 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 46
- Heart Health
- 52
- Metabolic
- 56
- Digestive
- 49
- Inflammatory
- 43
- Performance
- 56
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C).
- 2
Set the squash halves cut-side down in a baking dish and pour about 1/2 inch of water into the dish.
- 3
Bake in the preheated oven until a knife inserted into the center meets little resistance, about 30 minutes.
- 4
While the squash bakes, heat olive oil in a large skillet over medium heat and add the bell peppers, onion, zucchini, and carrot; cook, stirring, until the vegetables start to soften, about 5 minutes.
- 5
Note: The zucchini will release water into the pan; that's fine, it will evaporate as it cooks.
- 6
Stir in the garlic and cook until fragrant, about 1 minute.
- 7
Add parsley flakes, salt, and pepper, then remove the skillet from the heat.
- 8
At the same time, warm the spaghetti sauce in a small saucepan over medium heat until heated through.
- 9
Take the squash out of the oven and let it cool slightly, then use a fork to scrape out the strands of flesh and transfer them to a large bowl.
- 10
Add the sautéed vegetables to the spaghetti squash in the bowl and toss to combine.
- 11
Stir in the warm spaghetti sauce until everything is evenly coated.
- Calories 560.19 kcal High 28%
- Protein 14.59 g Good Source 29%
- Carbohydrate 91.34 g 33%
- Total Fat 19.34 g High 25%
- Saturated Fat 2.94 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.85 mg Low Source 1%
- Sodium 900.76 mg High 39%
- Dietary Fiber 21.24 g Good Source 76%
- Total Sugars 35.31 g --
- Added Sugars 4.4 g Moderate 9%
- Calcium 206.76 mg Moderate 16%
- Iron 6.22 mg Good Source 35%
- Potassium 2327.08 mg Good Source 50%
- Vitamin A 307.68 mcg Good Source 34%
- Vitamin C 41.52 mg Good Source 46%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Spaghetti Squash "Pasta" is made with 11 ingredients and serves 4. It takes about 55 mins and is rated easy. Key ingredients include Carrot, Dried Parsley, Garlic, and Green Bell Pepper. Each serving provides about 560.19 kcal, and is a good source of protein.
Recipe Questions
- What is Spaghetti Squash “Pasta” made of?
- The main ingredients are Carrot, Dried Parsley, Garlic, Green Bell Pepper, Olive Oil. The full list of 11 is above.
- How long does it take to make Spaghetti Squash “Pasta”?
- About 55 mins in total: 25 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 560.19 kcal. The full nutrition breakdown is above.
- Is Spaghetti Squash “Pasta” easy to make?
- This recipe is rated easy, with 11 ingredients and 11 steps.
- Is Spaghetti Squash “Pasta” healthy?
- Spaghetti Squash “Pasta” has an easyChef Pro health score of 55/100. Per serving, it provides 560.19 calories and 14.59 g of protein, or 29% of the Daily Value. It is a good source of dietary fiber, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 900.76 mg (39% of the Daily Value), saturated fat at 2.94 g (15% of the Daily Value) and added sugars at 4.4 g (9% of the Daily Value). It contains Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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