Spaghetti Squash with Marinara

Submitted by: Lauren Weber, DO • Women's Health Specialist and Family Practice, Center for Women's Health, A NorthBay Affiliate

Spaghetti Squash with Marinara

Spaghetti squash gives you the look and feel of pasta for less than a quarter of the calories and carbs. Serve with our healthy, homemade marinara sauce and sprinkle with Parmesan cheese. The perfect dish for the autumn season.


  • 1 large spaghetti squash
  • 2 Tbsp extra virgin olive oil
  • 1/8 tsp salt
  • ¼ tsp pepper
  • 1 tsp onion powder
  • 1.5 Tbsp garlic, minced
  • 15 oz can of unsalted cannellini beans, drained and rinsed
  • 1 zucchini, cubed
  • ½ onion, diced
  • 8 oz mushrooms, cubed
  • 2.5 cups diced tomato, canned
  • 2 oz tomato paste (about 1/3 of a 6 oz can)
  • 4 Tbsp parmesan cheese


  1. Cut spaghetti squash in half lengthwise. Scoop out seeds and string. Coat inside with 2 tsp extra virgin olive oil, salt and pepper.
  2. Bake spaghetti squash in 350 degree oven for 35 minutes, insides up. Let cool. Scrape insides out and sauté them in 2 tsp olive oil with cannellini beans and 1 Tbsp garlic.
  3. In another pot, heat 2 tsp of oil over medium heat. Add zucchini and mushrooms, onion powder, and remaining ½ Tbsp garlic. Add canned tomatoes and tomato paste. After 10 minutes, turn heat down to low and let simmer for 1-2 hours. Add water as needed to obtain desired thickness.
  4. Serve squash mixture topped with sauce. Sprinkle each serving with 1 Tbsp of parmesan cheese.

Nutritional Analysis (per serving)

  • 340 Calories
  • 11 g Total Fat
  • 2 g Saturated Fat
  • 5 mg Cholesterol
  • 780 mg Sodium
  • 48 g Total Carbohydrate
  • 11 g Dietary Fiber
  • 16 g Sugars
  • 13 g Protein