Did you know that vegetarian spaghetti squash recipes get a stunning 4.94 out of 5 rating from 212 votes? This shows they’re a favorite among those who care about their health.
Looking for dishes that are both vibrant and light? You’re in the right spot. Here, you’ll find a variety of tasty recipes perfect for vegetarians or anyone wanting to eat less meat. These recipes use spaghetti squash as the main ingredient. They offer a range of flavors, from hearty to creamy, and are all vegan and gluten-free.
Key Takeaways
- Spaghetti squash recipes rate 4.94 out of 5 based on 212 votes, showing high popularity.
- Prep time for the dish is just 10 minutes, making it a convenient choice for busy nights.
- The recipes are vegan, gluten-free, and focus on health-conscious ingredients.
- Each serving is rich in Vitamin A, potassium, and dietary fiber.
- The dishes are low in calories and carbs, perfect for a healthy diet.
Introduction to Vegetarian Spaghetti Squash Recipes
Vegetarian spaghetti squash recipes are a great choice for those looking for a low-carb, nutritious meal. They have fewer calories than regular pasta, with just 40 calories per cup. Plus, they offer over 2 grams of fiber, making them a healthy option.
Spaghetti squash can be turned into tasty, meatless pasta dishes. Mixing it with Mediterranean ingredients like black beans adds flavor and fiber. Each serving has 487 kcals, 19 grams of protein, and 86 grams of carbs.
Vegetarian spaghetti squash recipes are very versatile. You can add a mix of vegetables, sautéed kale and chickpeas, or a creamy cashew sauce. These dishes stay fresh in the fridge for 3 to 4 days. Veggie spaghetti is also great for meal prep, lasting up to 4 days in the fridge.
This dish is loved by kids and adults, thanks to its delicious flavors. The Feta Spaghetti Squash recipe has gained over 12 million views on social media. It’s quick to prepare, taking about 15 minutes, and bakes for 45 minutes. This makes the total time about 1 hour. Each serving has 20 grams of protein and 8 grams of fiber.
In summary, exploring vegetarian spaghetti squash recipes opens up a world of tasty and healthy meal options. They are perfect for those looking for a nutritious alternative to regular spaghetti.
How to Cook Vegetarian Spaghetti Squash Recipes Perfectly
Start by picking a firm, ripe spaghetti squash. Cut it lengthwise and remove the seeds. This step is key for the best texture in your vegetarian spaghetti squash recipes.
Baking is the best way to cook spaghetti squash. Preheat your oven to 400°F. Drizzle olive oil on the squash halves and place them cut-side down on a baking sheet. Roast for 30 to 40 minutes, until the strands are al dente.
Here are some quick tips for cooking spaghetti squash:
| Aspect | Details |
|---|---|
| Rate of the recipe | 4.95 out of 5 from 478 votes |
| Prep Time | 5 minutes |
| Cook Time | 35 minutes |
| Total Time | 40 minutes |
| Serves | 2 to 4 |
| Recommended temperature | Roast at 400°F |
| Cooking method options | Roast whole at 400°F for 10 minutes or microwave in 1-minute bursts until soft enough to cut |
| Recommended amount of olive oil | Light drizzle for the squash halves |
| Cooking time recommendation | Roasting for 30 to 40 minutes |
| Tip on texture | Strands should be al dente, not mushy |
| Variability in cooking time | Depends on squash size and oven heat |
| Number of recipes included | Two (Spaghetti Squash with Chickpeas and Kale, Lemon Pesto Spaghetti Squash) |
After baking, let the squash cool a bit. Use a fork to gently scrape out the strands. Fluff them to get a spaghetti-like texture. This makes a great base for any vegetarian spaghetti squash dish.
Vegetarian Spaghetti Squash Recipes with Kale and Chickpeas
One of my favorite spaghetti squash recipes vegetarian delights is the combination of kale and chickpeas. This delightful recipe requires only five main ingredients: spaghetti squash, garlic, sun-dried tomatoes, kale, and walnuts.
Start with a medium-sized spaghetti squash, around 5 to 6 pounds. After cutting it in half and removing the seeds, roast the squash in an oven preheated to 400°F for 45-55 minutes. Baking the squash cut-side down yields tender, pasta-like strands that mimic traditional veg spaghetti pasta.
While the squash roasts, sauté garlic along with sun-dried tomatoes, usually packed in oil for an intense burst of flavor. Adding kale boosts the dish with Vitamins K, A, and C, making it not only delicious but nutrient-packed. Mix in chopped raw walnuts for a delightful crunch. Walnuts can be substituted with pecans, sunflower seeds, or pumpkin seeds.
For an extra zest, I recommend squeezing fresh lemon juice over the completed dish. This adds a refreshing citric note that complements the other flavors perfectly. The entire dish can be prepared ahead, saving well for up to a week, making it a convenient option for meal prep.
| Ingredient | Quantity |
|---|---|
| Spaghetti Squash | 1 medium (5-6 pounds) |
| Garlic | 4 cloves, sliced |
| Sun-Dried Tomatoes | 1 cup, jarred |
| Kale | 2 cups, chopped |
| Walnuts | 1/4 cup, chopped |
Explore and enjoy this wholesome recipe, and don’t hesitate to modify it according to your preferences or dietary needs. Alternatives like cherry tomatoes, chard, spinach, or different nuts can keep this dish exciting every time you prepare it. Whether for lunch, dinner, or a hearty snack, spaghetti squash recipes vegetarian with kale and chickpeas offer a satisfying blend of textures and flavors.
Vegetarian Spaghetti Squash Recipes with Sautéed Veggies
Making a tasty spaghetti sauce without meat can make your vegetarian spaghetti squash dishes even better. One great way is to use caramelized onions and mushrooms. Start by cooking the onions and mushrooms until they’re golden and full of flavor. This makes the dish taste richer and adds a nice texture.
Adding different veggies is key for a healthy meal. I like to add bell peppers and zucchini. They bring color and nutrients to the dish. Mixing these veggies with spaghetti squash makes every bite a mix of flavors and textures.
This vegetarian spaghetti squash recipe is perfect for meal prep. It has lots of veggies, about 372 calories, 11.4g of fat, and 14.5g of protein per serving. You can also make the sauce up to four days ahead, which is great for busy times.
Here’s how to mix the ingredients:
- Sauté onions and mushrooms until they are caramelized and golden.
- Add bell peppers and zucchini to the mix, continuing to sauté until they are tender.
- Toss the sautéed vegetables with the fluffed spaghetti squash strands.
- Finish the dish with a sprinkle of fresh herbs for a burst of flavor.
This method makes a delicious vegetarian spaghetti squash meal. It has only 407mg of sodium and 9g of dietary fiber per serving. It’s a healthy choice that’s also tasty.
Vegetarian Spaghetti Squash Recipes with Spinach and Cheese
This vegetarian spaghetti squash recipe is both comforting and creamy. It combines fresh spinach with a mix of cheese and alternatives. It’s perfect for those who love cheese but follow a vegetarian diet. It’s easy to make and very satisfying.
| Cooking Time | 1 hour 20 minutes |
|---|---|
| Servings | 4 |
| Main Ingredients | 1 Spaghetti Squash (2.5 pounds), ½ lb Fresh Spinach, 2 cups Grated Comté Cheese, ½ cup Heavy Cream, 1 tbsp Chopped Fresh Sage, 2 tsp Fresh Thyme |
| Nutritional Information (per serving) | 456 calories, 22g carbohydrates, 17g protein, 35g fat |
| Recommended Wine Pairing | Unoaked Chardonnay, specially Chablis from Burgundy |
| Ingredient Substitutions | Fontina or matured white Cheddar for Comté; fresh or thawed frozen spinach |
To make this vegetarian spaghetti squash recipe, just follow these eight steps:
- Preheat your oven to 400°F (200°C).
- Cut the spaghetti squash in half and remove seeds.
- Brush the squash with olive oil, season with salt and pepper, and place cut-side down on a baking sheet.
- Roast in the oven for about 40-50 minutes until tender.
- In a skillet, sauté fresh spinach until wilted.
- Remove spaghetti squash from the oven, allow it to cool slightly, and use a fork to scrape the flesh into strands.
- Mix the spaghetti squash strands with fresh spinach, grated cheese, heavy cream, sage, and thyme.
- Transfer to a baking dish and bake for an additional 10 minutes until the cheese is melted and bubbly.
This dish is flexible with ingredients, so you can change it up based on what you have or what you like. You can even add a vegetarian meat substitute pasta for a new twist.
Each serving is not just delicious but also nutritious. It meets your dietary needs without losing flavor.
Vegetarian Spaghetti Squash Recipes with Cashew Cream Sauce
Making a tasty high protein vegetarian spaghetti squash recipe is easy and healthy. Adding cashew cream sauce makes it even better. This recipe mixes the creamy taste of cashews with the soft squash for a delicious, plant-based dish.
To make the cashew cream, blend soaked cashews with water, garlic, and nutritional yeast until it’s smooth. This sauce is dairy-free and has a rich, savory flavor. It’s perfect for covering the baked spaghetti squash.
- Preheat your oven to 350°F (180°C).
- Cut the spaghetti squash in half and remove the seeds. To make cutting easier, microwave the squash for 3-5 minutes beforehand.
- Place the squash halves face down on a baking sheet and bake for 30-45 minutes or until the skin darkens to light brown and the strands are firm yet tender.
While the squash bakes, get ready the cashew cream sauce. Mix soaked cashews, water, garlic (about 4 cloves for strong flavor), and nutritional yeast in a blender. Blend until it’s creamy and smooth.
- Once the squash is cooked, use a fork to scrape the flesh into strands.
- Mix the cashew cream thoroughly with the spaghetti squash strands to coat them evenly.
| Nutritional Info | Per Serving |
|---|---|
| Total Calories | 288 kcal |
| Net Carbs | 12 grams |
| Protein | 23 grams |
| Fat | 24 grams |
For more protein, add pan-fried tofu cubes or tempeh crumbles on top. This boosts the meal’s nutrition and taste.
Leftovers can be stored in the fridge for up to 4 days or frozen for up to 3 months. Reheat in the oven for a crispy top or in a saucepan/microwave until hot.
This recipe is great for those looking for high protein vegetarian spaghetti squash recipes. It’s also one of the easiest vegetarian pasta recipes, making it perfect for any meal.
Vegetarian Spaghetti Squash Recipes for Fall
Fall brings a burst of flavors, and what’s better than enjoying vegetarian spaghetti squash recipes? Use seasonal produce like pumpkins, apples, and cranberries to make a delicious harvest-inspired meal.
First, preheat your oven to 425°F. Prepare the spaghetti squash by halving and scooping out the seeds. Place it cut-side down in a baking dish and roast for about 35 minutes. Let it cool while you prepare the rest of your meal.
While waiting for the squash to cool, gather the other ingredients. You’ll need:
- 1 1/2 cups of grape tomatoes, halved
- 1 medium onion, diced
- 1 red pepper, diced
- 1 cup of carrots, diced
- 4 cloves of garlic, chopped
- 1 can of chickpeas (15 oz), drained
- 1 teaspoon cumin
- 1/2 teaspoon coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon cinnamon
- Red pepper flakes to taste
- 2 teaspoons maple syrup
- 1/2 cup Greek yogurt
- Juice of 1 lemon
- Salt and pepper to taste
Autumn Harvest Vegetarian Baked Spaghetti Squash Casserole
In an 8×8 baking dish, mix the roasted spaghetti squash with the prepared ingredients. Bake for an additional 20 minutes. The spices blend with the fall vegetables, creating a comforting dish that’s both hearty and healthy.
This recipe is a perfect mix of flavors, making it a favorite autumn dish. It’s also a great vegetarian baked spaghetti option. For those who prefer a spaghetti sauce recipe without meat, this dish is perfect.
| Ingredient | Quantity |
|---|---|
| Spaghetti Squash | 1 medium (3-4 lbs) |
| Grape Tomatoes | 1 1/2 cups, halved |
| Onion | 1 medium, diced |
| Red Pepper | 1, diced |
| Carrots | 1 cup, diced |
| Garlic | 4 cloves, chopped |
| Chickpeas | 1 can (15 oz), drained |
| Cumin | 1 teaspoon |
| Coriander | 1/2 teaspoon |
| Turmeric | 1/2 teaspoon |
| Cinnamon | 1/4 teaspoon |
| Maple Syrup | 2 teaspoons |
| Greek Yogurt | 1/2 cup |
| Lemon Juice | Juice of 1 lemon |
| Salt and Pepper | To taste |
This recipe not only provides a nutritious and flavorful meal but also captures the essence of fall. Serve it at your next gathering, and everyone will enjoy the season’s bounty.
Adding Protein to Your Spaghetti Squash
Adding protein to your spaghetti squash can be fun and rewarding. It’s great for those looking for tasty, high protein vegetarian meals. Tofu, tempeh, or beans are excellent choices to boost protein.
Try a mediterranean spaghetti sauce recipe no meat for a flavorful twist. It’s packed with protein and tastes amazing. Tofu and tempeh also soak up flavors well, making your meals both healthy and tasty.
Don’t be afraid to mix and match ingredients to find your favorite. Here’s a nutritional guide to help you make a protein-rich spaghetti squash dish:
| Calories per serving | 211 kcal |
|---|---|
| Carbohydrates per serving | 21.8g |
| Protein per serving | 11.2g |
| Fat per serving | 8.3g |
| Fiber per serving | 3.2g |
| Total Servings | 4 |
| Cook Time | 15 minutes |
| Prep Time | 5 minutes |
| Total Time | 20 minutes |
Making a Mediterranean dish is easy. Roast the squash for 20 minutes at 425ºF. Blend it with your favorite protein, like lentils or vegan cheese. You’ll get a meal that’s filling and meets your dietary needs. So, next time, try adding protein to your spaghetti squash for a delicious, healthy meal.
Seasoning Your Vegetarian Spaghetti Squash Recipes
Seasoning your vegetarian spaghetti squash recipes right can make a big difference. Start with basil, oregano, and thyme for a fragrant base. These herbs complement the squash’s natural sweetness well.
Adding herbs and spices brings depth and complexity to your dish. Fresh or dried herbs are great. Try smoked paprika or red pepper flakes for a smoky or spicy twist.
Vegetarian sauces are also key. Choose from marinara, pesto, or tahini to enhance the squash. Making the sauces ahead of time saves time, letting you focus on roasting.
Nutritional yeast is a great dairy-free alternative. It adds a cheesy flavor to your squash or sauce. This makes your dish vegan-friendly.
“Enhance your dish with a selection of herbs such as basil, oregano, and thyme to elevate the flavor profile of your spaghetti squash.”
If you prefer cheese, vegan or regular cheese works well. Season your dish generously but thoughtfully. This lets each flavor stand out.
- Herbs: Basil, Oregano, Thyme
- Spices: Smoked Paprika, Red Pepper Flakes
- Sauces: Marinara, Pesto, Tahini
- Alternatives: Nutritional Yeast, Vegan Cheese
| Ingredient | Amount |
|---|---|
| Spaghetti Squash | 1 medium |
| Cauliflower Florets | 2 cups |
| Baby Spinach | 2 cups |
| Diced Tomatoes | 2 cans |
| Red Lentils | 1/2 cup |
| Hummus (plain) | 1/2 cup |
| Nutritional Yeast | 1/4 cup |
| Italian Seasoning | 1 tbsp |
| Vegan Cheese | 1 package |
| Optional: Parmesan Cheese | As desired |
One-Pot Vegetarian Spaghetti Squash Recipes: Dinners
Busy weeknights can be easier with one pot vegetarian recipes. Spaghetti squash meals are quick, easy, and clean up is a breeze. Let’s explore a tasty, healthy recipe that’s simple to make.
This vegetarian spaghetti squash recipe feeds 4-6 people. It’s been shared over 400,000 times on sites like Bon Appetit and Buzzfeed. It’s flexible and goes well with many flavors.
It cooks in just 2 minutes in an Instant Pot at high pressure. Here’s what you need:
- 3-4 lb. spaghetti squash
- 2 Tbsp. olive oil
- ¼ cup diced yellow onions
- 4 tsp. minced garlic
- ⅓ cup black olives
- 8 oz. baby spinach
- 2 Tbsp. fresh basil
- 1 ½ cups diced tomatoes
- 6 oz. crumbled feta cheese
Leftovers last up to 3 days in the fridge. It’s gluten-free and vegan with plant-based cheese. Reheat in the microwave until warm. This quick, tasty vegetarian dish is great for any weeknight.
Baked Vegetarian Spaghetti Squash Casserole
This baked spaghetti recipe is a vegetarian delight. It combines spaghetti squash with savory veggies, cheeses, and herbs. It’s a comforting meal that everyone will love.
First, roast a 3-pound spaghetti squash at 400°F for 40 minutes. Then, scrape out the strands to make the base. Layer the ingredients: squash, sautéed spinach, mushrooms, and green onions. You can also add cooked chicken for extra protein.
“I tried this recipe last week, and it was nothing short of amazing! A big hit with the family. Definitely a 5-star dish!” – Evie
Mix sour cream, egg, sharp cheddar, and herbs to bind the layers. Add other cheeses for creaminess. Top with mozzarella and Parmesan for a golden finish.
Bake at 400°F for 40 minutes. This will make the casserole hot and bubbly.
- Calories: 349 per serving
- Carbohydrates: 13g
- Protein: 27g
- Fat: 21g
- Sodium: 776mg
- Potassium: 379mg
- Fiber: 2g
- Sugar: 7g
- Vitamin A: 552IU
- Vitamin C: 4mg
- Calcium: 254mg
- Iron: 1mg
- Net Carbs: 11g
This dish serves six and goes well with a green salad. Store leftovers in the fridge for up to four days or freeze for three months. Reheat gently to keep the flavors and texture.
Conclusion
Spaghetti squash is a great choice for a healthy meal. It has only 40 calories per cup and over 2 grams of fiber. This makes it a low-carb, gluten-free option for a tasty dish.
There are many ways to make vegetarian spaghetti squash recipes. You can add kale and chickpeas or use a creamy cashew sauce. These dishes are good for you and fit many diets, including those without wheat, eggs, peanuts, or soy.
Making these recipes is easy, even if you’re new to cooking. You can bake a casserole at 400°F for 40 minutes or make a Thai peanut dish. They’re perfect for a busy schedule. Plus, you can store cooked spaghetti squash in the fridge for up to 5 days or freeze it for 6 months.
Choosing spaghetti squash means you get to enjoy lots of flavors and textures. It’s a great way to support a healthy lifestyle. So, when you’re looking for a tasty and nutritious meal, try out these vegetarian spaghetti squash recipes!