Pesto Tofu Spaghetti Squash Bake
Pesto Tofu Spaghetti Squash Bake combines tender strands of roasted squash with crispy tofu, marinated artichokes, and mushrooms, all coated in a creamy pesto sauce. Mozzarella melts over the top for a rich, herb-forward finish with satisfying textures. Serve it for a cozy weeknight dinner or a vegetarian main at casual gatherings.
- Prep15 mins
- Cook1 hr 10 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pesto Tofu Spaghetti Squash Bake, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 49 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 33
- Heart Health
- 74
- Metabolic
- 35
- Digestive
- 20
- Inflammatory
- 29
- Performance
- 43
- General Wellness
- 1
Drain the tofu by laying slices between paper towels on a dinner plate. Cover with a second dinner plate and chill in the refrigerator for 4 hours to overnight, replacing the paper towels as they become soaked.
- 2
Preheat the oven to 350 degrees F (175 degrees C). Pierce the squash flesh with a fork. Put olive oil, garlic, salt, and black pepper into the cavity; set on a baking sheet.
- 3
Bake the squash in the preheated oven until it is easily pierced with a knife, about 40 minutes. Let cool until easy to handle, about 20 minutes. Use a fork to scrape the inside of the squash into spaghetti-like strands.
- 4
Coat a large skillet with cooking spray. Cut the tofu slices into cubes and cook over medium heat until the outside is crisp and the cubes are firm to the touch, about 20 minutes. Stir in the mushrooms and artichokes; cook and stir until heated through, about 5 minutes. Add the squash strands to the skillet and cook until warmed through, about 5 minutes.
- 5
Stir together the pesto and cream in a small bowl. Pour over the tofu and squash mixture in the skillet; mix well. Sprinkle mozzarella cheese on top and serve.
- Calories 287.07 kcal Moderate 14%
- Protein 8.06 g Moderate 16%
- Carbohydrate 31.68 g 12%
- Total Fat 15.6 g High 20%
- Saturated Fat 6.14 g High 31%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 4.97 mg Low Source 2%
- Sodium 372.4 mg Moderate 16%
- Dietary Fiber 4.97 g Moderate 18%
- Total Sugars 8.8 g --
- Added Sugars 0.04 g Low Source 0%
- Calcium 118.1 mg Low Source 9%
- Iron 2.27 mg Moderate 13%
- Potassium 387.65 mg Low Source 8%
- Vitamin A 37.7 mcg Low Source 4%
- Vitamin C 11.33 mg Moderate 13%
- Vitamin D 0.09 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Soy 🌱
- Garlic 🧄
About This Recipe
Pesto Tofu Spaghetti Squash Bake is made with 11 ingredients and serves 6. It takes about 1 hr 25 mins and is rated medium. Key ingredients include Artichoke Hearts, Cooking Spray, Firm Tofu, and Garlic. Each serving provides about 287.07 kcal.
Recipe Questions
- What is Pesto Tofu Spaghetti Squash Bake made of?
- The main ingredients are Artichoke Hearts, Cooking Spray, Firm Tofu, Garlic, Heavy Cream. The full list of 11 is above.
- How long does it take to make Pesto Tofu Spaghetti Squash Bake?
- About 1 hr 25 mins in total: 15 mins to prepare and 1 hr 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 287.07 kcal. The full nutrition breakdown is above.
- Is Pesto Tofu Spaghetti Squash Bake easy to make?
- This recipe is rated medium, with 11 ingredients and 5 steps.
- Is Pesto Tofu Spaghetti Squash Bake healthy?
- Pesto Tofu Spaghetti Squash Bake has an easyChef Pro health score of 45/100. Per serving, it provides 287.07 calories and 8.06 g of protein, or 16% of the Daily Value. Worth noting per serving: sodium at 372.4 mg (16% of the Daily Value) and saturated fat at 6.14 g (31% of the Daily Value). It contains Milk, Soy and Garlic, 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.
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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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