Spaghetti Squash Spaghetti Recipe

This spaghetti squash spaghetti is a wonderfully tasty and lower-carb option for spaghetti night!

I am super new to this delicious squash. In fact, I had never tried it before. It just wasn’t something I grew up knowing anything about. The photo below was my first taste. I always thought people were crazy for trading in their pasta for squash. I mean,  who doesn’t love pasta?

Clean Eating Spaghetti Squash Spaghetti

But I finally broke down and bought one, and I swear it was better tasting than regular spaghetti! While the squash does take a long time to bake, you can make your meatballs while you’re waiting. Or (if you don’t want the meatballs) do a bunch of chores or things that need doing while this bakes. I promise it’s so, so worth it!

The trick is to find a really good (and clean) spaghetti sauce, as the squash will rely heavily on the sauce for the full “spaghetti experience.”  But once you have that all picked out, the rest is pretty simple!

Are you unsure what “clean spaghetti sauce” is or where to find it? Read this for brand suggestions.


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Clean Eating Spaghetti Squash Spaghetti

Spaghetti Squash Spaghetti

Cooking spaghetti squash can be done one of two ways. A) You can cut it in half (which is not easy to do) and bake it in a baking dish with about 1/2 inch of water in the bottom, or B) you can poke holes in a whole, uncut squash with a fork and bake it that way using a baking pan with 1/2 inch of water in the bottom. But it will take much, much longer to bake. So the choice is to either struggle with cutting the squash, or bake it for a long time (probably somewhere around 2 hours would be my guess. Personally, I cut mine).
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Course: Main Course, Pasta, Vegetables
Cuisine: American, Italian
Servings: 4 servings
Calories: 351kcal


  • 1 large spaghetti squash (baked)
  • 12 oz. jar spaghetti sauce (no sugar added)
  • 1 ½ lb. lean ground turkey
  • 1 tbsp. garlic powder
  • 1 tbsp. onion powder
  • ½ tsp. salt
  • 2 large eggs (or 4 egg whites)


  • Preheat oven to 375 degrees F.
  • Bake your squash as you see fit for approximately 1 hour, or until it's soft and easily pierced with a fork. Once the squash is baked and soft, pull it out of the oven and allow to cool until you can touch it without getting burned. If you haven't already, cut it in half.
  • Using a fork, remove the squash from the shell by scraping it from the top of the sides to the center. This will achieve the "spaghetti-like" stings the squash in named for.
  • Mix all the turkey meat ingredients together in a bowl, form into meatballs and bake at 350 degrees for approximately 30 minutes or until the internal temperature reaches 170 degrees F.
  • Mix with your squash and sauce, top with a little parmesan and serve.


Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.


Serving: 0.25the recipe | Calories: 351kcal | Carbohydrates: 27g | Protein: 47g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 199mg | Sodium: 857mg | Potassium: 1164mg | Fiber: 6g | Sugar: 11g | Vitamin A: 854IU | Vitamin C: 12mg | Calcium: 105mg | Iron: 4mg

Author: Tiffany McCauley

Title: Food and Travel Journalist

Expertise: Food, cooking, travel


Tiffany McCauley is a nationally syndicated journalist and an award-winning cookbook author and food blogger. She has been featured on MSN, Huffington Post, Country Living Magazine, HealthLine, Redbook, and many more. Her food specialty is healthy comfort food recipes.

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  1. Stephanie Sahr says:

    I made this for supper tonight, fabulous! I added some oatmeal and Italian seasoning to the meatballs.

  2. Thank you for actually explaining how to cook the spaghetti squash! My husband and I are trying the Paleo lifestyle and most everyone explains the entire recipe MINUS how to make that! Thanks tons!

    1. The Gracious Pantry says:

      My pleasure!

  3. Mary Pat Filer says:

    I just bought my first spaghetti squash and can’t wait to try this recipe. I have a question, what kind of clean tomato sauce do you have and/or recommend? Thanks.

    1. The Gracious Pantry says:

      They are tough to find, but they are out there. In fact, the one I usually buy just changed their ingredients. So now I just buy tomato paste at costco and water it down a bit. Sometimes you have to get creative…

  4. Crystal McGuinn says:

    Hello there…. I love spaghetti squash and I cook mine in the microwave….I pock holes in it and cook it 10 minutes at a time until the shell is soft. Usually takes about 20 min.

    1. The Gracious Pantry says:

      Crystal – Thanks! 🙂

  5. I love the taste of roasted spaghetti squash. But I’ve nearly chopped off my arm trying to cut open an uncooked squash so I microwave the squash whole for 10 min. Remove it w/mitts, let cool 5 min so it’s safer & easier to handle. Then slice the top off; slice down the middle & scoop out the seeds. Preheat the oven to 450 degrees Line an oven tray with aluminum foil. Season the spaghetti squash with olive oil, salt, and pepper. Place flesh side down and roast for 30 to 40 minutes until fully cooked. It’s done when a fork pierces easily through the skin. Remove from the oven and let rest until cool enough to handle.

    1. The Gracious Pantry says:

      Lola – Great! Thanks for the tip! 🙂