Tomato Basil Spaghetti Squash

By Stephanie Lang, MS, RDN, CDN | Medically reviewed by a board-certified physician | Updated May 08, 2019
Tomato Basil Spaghetti Squash
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 262
Fat 20g
Carbs 15g
Protein 10g
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Nutrition Facts
Servings: 4 (1 1/4 cup each)
Amount per serving  
Calories 262
% Daily Value*
Total Fat 20g 26%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Sodium 93mg 4%
Total Carbohydrate 15g 5%
Dietary Fiber 5g 18%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 10g  
Vitamin D 0mcg 0%
Calcium 52mg 4%
Iron 3mg 17%
Potassium 613mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 120 min
Prep 30 min, Cook 90 min
Servings 4 (1 1/4 cup each)

Spaghetti squash transforms into pasta-like strands when cooked, making it a great substitute for almost any pasta dish. Save the seeds, roast them, and toss into the finished pasta for a nice crunch and a dose of healthy monounsaturated fats.

Heating tomatoes enhances the activity of certain antioxidants, specifically a compound known as lycopene that may play a role in reducing cancer and heart disease risk. 

Ingredients

  • 1 medium spaghetti squash, plus the seeds
  • 2 teaspoons olive oil (divided)
  • 1 tablespoon olive oil
  • 4 medium tomatoes (chopped)
  • 2 large garlic cloves (minced)
  • 1/4 cup basil (chopped, fresh)
  • Salt and pepper to taste

Preparation

1. To roast the squash: Heat the oven to 400 F. Line a baking sheet with parchment paper.

2. Carefully slice the squash in half using a sharp knife. Scoop out the seeds and set aside.

3. Rub the cut side of the squash with a teaspoon of olive oil. Set onto the baking sheet cut side down. Bake the squash for 40 minutes. Flip over, and bake another 10 to 15 minutes or until you can easily pierce a fork through the flesh all the way to the peel and the noodles are al dente.

Let the squash cool until easy to handle.

4. Use a fork to gently pull the squash flesh from the peel and separate the flesh into “spaghetti-like” strands.

5. To roast the seeds: turn the oven down to 300 F. Pinch away the large chunks of squash flesh from the seeds, place a colander under cool running water, and remove any additional squash flesh. Dump the cleaned seeds onto a towel and pat dry. Place seeds on a baking tray and drizzle with a teaspoon olive oil and a pinch of salt. Bake the seeds for 20 to 25 minutes, stirring midway through baking. Let cool.

6. To prepare the “spaghetti” heat 1 tablespoon olive oil in a large non-stick skillet over medium high heat. Add the chopped tomatoes and saute for 3 to 5 minutes, until just starting to soften. Add the garlic and saute for another minute, until fragrant. Add the cooked spaghetti squash to the pan and stir until heated through.

7. Serve the spaghetti squash and tomatoes with fresh basil, roasted squash seeds and salt and pepper to taste.

Cooking and Serving Tips

For a fun twist on presentation, try serving the "pasta" using the shell of the squash as a bowl. Saves on dishes, too! Or, pack into containers and take it for lunch. Tastes great cold, room temperature, or hot.

You can roast the squash in advance to make the actual "pasta" cooking a quick and easy meal.

It is best to store fresh tomatoes at room temperature (in other words, do not put whole fresh tomatoes in the refrigerator) to maximize their flavor. Once tomatoes are refrigerated, their flavor becomes muted and the texture can get mealy. Already cut or sliced tomatoes, however, should be stored in the refrigerator so they do not rot.

Serve with gently cooked tomatoes and garlic and a sprinkle of chopped fresh basil.

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