Here are some delicious vegetarian spaghetti squash recipes that are both healthy and easy to prepare:
1. Vegetarian Spaghetti Squash Skillet
This quick skillet dish is packed with mushrooms, chickpeas, and marinara sauce, making it a hearty meal.
Ingredients:
- 1 (3-pound) spaghetti squash
- 2 teaspoons olive oil
- 1 medium onion, chopped
- 8 ounces mushrooms, sliced
- 3 garlic cloves, minced
- ¾ teaspoon ground oregano
- ½ teaspoon ground pepper
- ⅛ teaspoon salt
- 1½ cups marinara sauce
- 1¾ cups no-salt-added chickpeas, rinsed and drained
- ¼ cup minced parsley
- ⅓ cup grated Parmesan cheese (optional)
Instructions:
- Microwave the spaghetti squash for about 15 minutes until tender. Let it cool, then cut in half and scrape out the seeds.
- In a skillet, heat olive oil over medium-high heat. Sauté onion and mushrooms until tender.
- Add garlic, oregano, pepper, and salt; cook for another minute.
- Stir in the spaghetti squash strands, marinara sauce, chickpeas, and parsley.
- Top with Parmesan cheese and broil until melted. Serve warm[1].
2. Very-Veggie Spaghetti Squash
This vibrant dish is loaded with fresh vegetables and topped with feta cheese and olives.
Ingredients:
- 1 medium-sized spaghetti squash
- 1 tablespoon extra virgin olive oil
- 1 large shallot or half small onion, chopped
- 3 cloves garlic, minced
- 2 vine-ripened tomatoes, seeded and chopped
- 2 cups baby spinach, roughly chopped
- ½ cup crumbled feta cheese
- ¼ cup kalamata olives, sliced
- ¼ cup fresh basil, chopped
Instructions:
- Roast the spaghetti squash at 400°F for about 30-40 minutes until tender.
- In a skillet, heat olive oil and sauté shallots until tender. Add garlic and cook for another minute.
- Stir in tomatoes and cook until they start to break down. Add spinach and cook until wilted.
- Combine the cooked spaghetti squash strands with the vegetable mixture, add feta cheese and olives, and toss to combine[2].
3. Spinach Stuffed Spaghetti Squash
A creamy vegan option that features spinach and dairy-free cheese.
Ingredients:
- 1 spaghetti squash
- Olive oil for brushing
- 3 garlic cloves, minced
- 7 oz spinach (fresh or frozen)
- ⅔ cup dairy-free cream cheese or cashew cream
- Salt and pepper to taste
- Optional: vegan feta cheese
Instructions:
- Preheat the oven to 400°F. Cut the spaghetti squash in half and scoop out the seeds.
- Brush with olive oil and roast for about 40 minutes until tender.
- Sauté garlic in a pan, add spinach until wilted, then mix with cream cheese.
- Fill each squash half with the spinach mixture and top with vegan feta if desired. Bake for an additional 15 minutes[3].
4. Roasted Spaghetti Squash with Pesto
A simple yet flavorful dish featuring roasted chickpeas and red peppers.
Ingredients:
- Spaghetti squash (about 3 lbs)
- Chickpeas (canned or cooked)
- Red bell peppers, chopped
- Pesto sauce
Instructions:
- Preheat the oven to 400°F. Cut the spaghetti squash in half and scoop out the seeds.
- Place on a baking sheet with chickpeas and red peppers; season with olive oil, salt, and pepper.
- Roast for about 40–60 minutes until tender.
- Serve topped with chickpeas, peppers, and a drizzle of pesto[4].
These recipes highlight the versatility of spaghetti squash while offering nutritious vegetarian options that are perfect for any meal!