Healthy Pasta Substitute: Spaghetti Squash!

Photo Credit: Chatelaine

I love experimenting with produce that’s in season; it tastes amazing, it’s usually on sale, I’m supporting local farmers, and it’s a great way to expand my recipe repertoire. I find if I don’t push myself to cook with new ingredients I get stuck in a cooking rut.

I recently bought a spaghetti squash from the market, and it was awesome. I used it as a substitute for whole-wheat pasta in one of my favourite recipes: Chick Pea and Tomato Pasta, and it was delish.

Even though I consider whole-wheat pasta a healthy choice; I would recommend trying spaghetti squash in your next pasta dish. It’s:

Low in Cals
If you’re watching your waist-line it’s a great way to enjoy pasta, but with less calories. Spaghetti squash is only 42 calories for 1 cup cooked whereas whole-wheat spaghetti is 174 calories for 1 cup cooked.

Good for you!
Like other yellow & orange produce; it’s a great source of beta-carotene, which is a major antioxidant (cancer-fighting & prevents premature aging), and converts into vitamin A in the body. Vitamin A is important for healthy skin, hair, teeth & bones.

Easy to Prepare


1 large spaghetti squash
2 tsp. extra virgin olive oil
1 tsp. sea or pink salt
Fresh pepper

Preheat oven to 375F, and line a baking sheet with parchment paper.

Using a large very sharp knife, cut the squash in half lengthwise (this is the only difficult part – you’ll need the help of someone with big muscles).

After cutting the squash in half, scoop out the seeds and discard. Brush each half with 1 tsp of olive oil, and season with salt and pepper.

Place the squash cut side down on a baking sheet (no need to grease the parchment or add water) and bake for 40-45 minutes or until squash can be easily pierced with a fork.

Remove from the oven, flip squash and let is cool for about 15 minutes.  Using a fork, shred the squash into strands (it’s kind of fun).

Place strands into a big bowl, drizzle with a bit more olive oil and top with your favourite pasta sauce, or just enjoy as-is!

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3 Responses to Healthy Pasta Substitute: Spaghetti Squash!

  1. dad October 27, 2012 at 4:19 am #

    This was amazing. This recipe should be on TV!

    • Lauren October 27, 2012 at 6:49 am #

      haha thanks papa! xoxo


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