You’ve probably had to give up eating traditional pasta noodles made with wheat flour if you eat a low-carb, paleo, or Whole30 diet, or are gluten-free. This can be a devastating dietary change that is difficult to adjust to for those who adore a warm bowl of spaghetti and meatballs or a creamy fettuccine Alfredo dish. Fortunately, spaghetti squash, also known as a vegetable that can literally look like ribbons of spaghetti, is becoming more and more popular as a healthier alternative to regular pasta in recent years.
The family that includes butternut squash includes the winter squash known as spaghetti squash. However, its unique resemblance to pasta noodles when cooked makes it more adaptable than other tasty gourds. Additionally, spaghetti squash can be prepared quickly and easily, and substituting it for pasta can help make your dish gluten-free and lower in carbs.
If you’re seeking for new ways to use this versatile veggie, try these 5 simple spaghetti squash dishes that can be made in 30 minutes or less. And if you’re looking for a drink to go with your new supper, check out these 5 Delicious Bourbon Cocktails You’ll Want To Sip All Winter.
1. Paleo Turkey Bolognese With Garlic Spaghetti Squash
Bolognese is another traditional Italian dish that is ideal for the cold winter months. This dish is a lighter version of the original, using spaghetti squash and turkey instead of pasta and beef. Although the recipe calls for roasting the squash in the oven, preparing it in the Instant Pot will substantially reduce your cooking time and keep the procedure under 30 minutes.
INGREDIENTS
1 medium spaghetti squash (2 1⁄2 to 3 pounds)
1 bulb garlic
3 Tbsp extra-virgin olive oil
1 pound ground turkey
1 cup finely chopped carrots (2)
1⁄2 cup finely chopped onion (1 medium)
1⁄2 cup finely chopped celery (1 stalk)
4 cloves garlic, minced
3 Tbsp tomato paste
1⁄2 cup dry red wine
1 (28-ounce) can crushed tomatoes
1 tsp dried oregano, crushed
1 tsp dried basil, crushed
1 tsp fennel seeds, lightly crushed
3⁄4 tsp salt, divided
3⁄4 tsp pepper, divided
1⁄2 cup reduced-sodium chicken broth
Instructions
- Preheat oven to 375°F. Halve the squash lengthwise and scrape out the seeds. Place squash halves, cut sides down, in a large baking dish. Prick skin all over with a fork. Cut 1⁄2 inch off the top of the head of garlic. Place, cut end up, in the baking dish with squash. Drizzle with 1 tablespoon olive oil. Bake 35 to 45 minutes or until squash and garlic are tender.
- While squash is baking, heat 1 tablespoon of the oil in a large pot over medium heat. Add turkey, carrots, onion, celery, and garlic. Cook until turkey is cooked through and vegetables are tender, stirring with a wooden spoon to break up meat.
- Add tomato paste; cook and stir for 1 minute. Add red wine; cook and stir for 1 minute. Stir in tomatoes, oregano, basil, fennel, and 1⁄2 teaspoon each salt and pepper. Add broth and bring to boiling. Reduce heat and simmer, uncovered, 30 minutes or until desired consistency.
- Using a fork, remove and shred flesh from each squash half; transfer to a bowl and cover to keep warm. When garlic is cool enough to handle, squeeze bulb from bottom to pop out the cloves into a small bowl. Add remaining 1 tablespoon oil to garlic. Mash with a fork. Stir mashed garlic into spaghetti squash and season with remaining 1⁄4 teaspoon salt and pepper.
- Serve meat sauce over spaghetti squash.
2. Spaghetti Squash Spinach Lasagna
If you adore lasagna (and who doesn’t? ), you’ll love this healthier version made with nutrient-dense vegetables like spaghetti squash, spinach, and salad greens. Cooking this spaghetti squash in the Instant Pot saves time, and you can add ground turkey or beef for extra protein.
INGREDIENTS
1 medium spaghetti squash
2 large drizzles of extra virgin olive oil, about 2 Tbsp
Kosher salt and freshly ground black pepper
1 clove garlic minced
3 cups fresh baby spinach
1 (24-ounce) jar of good-quality tomato pasta sauce
Pinch of crushed red pepper flakes
1/2 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese, plus more for serving
1 1/2 cup shredded mozzarella
1 1/2 cups mesclun salad greens or baby arugula
5-6 fresh basil leaves, roughly chopped or torn
2 tsp balsamic vinegar
Instructions
- Place a rack in the upper and lower thirds of your oven and preheat the oven to 400 degrees F. Line a large, rimmed baking sheet with parchment paper. Using a large and sharp chef’s knife, cut the squash horizontally, trim off the stem and base end. Scoop out the seeds and stringy insides. You can discard the seeds or save them to roast later. Drizzle the cut sides of the squash with olive oil each and season the cut sides with salt and pepper.
- Place the squash cut-side down on the prepared baking sheet.
- Bake for 35 to 40 minutes, until the squash is just fork-tender on the inside, lightly browned on the outside, and the skin gives a little when pressed on the outside (be careful, it is hot!). If your squash is very large, cook for another 10 minutes or so, but don’t let the squash overcook or your strands will be soggy.
- While the squash is baking, heat a large drizzle of olive oil in a large skillet over medium-high. Add the spinach and garlic and a pinch of pepper flakes. Cook, stirring until the spinach just wilts, about 2 minutes.
- Place the spinach in a medium mixing bowl along with the ricotta and half of the grated parmesan and season with salt and pepper. Stir with the fork to combine. Evenly divide the spinach and ricotta mixture between each half.
- Return the squash halves to the baking sheet, cut sides up.
- Top with tomato sauce, and shredded mozzarella, and Parmesan. Return to the oven and bake until the cheese is brown and bubbly—about 10 to 15 minutes.
- Remove from the oven and sprinkle with a little extra parmesan cheese and fresh basil.
- Let rest while you toss the salad. Meanwhile, place the mesclun greens in a bowl and drizzle lightly with olive oil, balsamic vinegar, and a pinch of salt and pepper. Mound the salad greens evenly over the top of each.
3. Spaghetti Squash Bowls With Marinara & Italian Sausage
A bowl of spaghetti is so comfortable and cozy, but if you can’t eat pasta or are trying to limit your carbohydrate consumption, you may feel like you can’t enjoy this classic dish. Fortunately, this dish from Inquiring Chef substitutes spaghetti squash for ordinary pasta, making it suitable for most dietary requirements.
INGREDIENTS
2 small Spaghetti Squash (look for squash that are between 2.5 and 3 lbs)
1 lb Italian Sausage
1 24 oz jar Marinara Sauce (I use a good quality store-bought version)
6 oz Shredded Mozzarella
Chopped fresh herbs, for serving (optional)
Instructions
- Slice spaghetti squash in half and cook until the strands are tender (leave the strands in the squash halves). See note below for tips on cooking methods. (Note: This can be done up to 3 days ahead. Store cooked squash in the refrigerator.)
- Turn on the oven’s broiler.
- Heat a large skillet with cooking oil over medium heat. Add sausage and cook, breaking it apart as it cooks, until lightly browned, 5 to 6 minutes.
- Pour marinara sauce over sausage and stir to combine.
- Place the spaghetti squash halves cut-side up on a sheet pan. Use a fork to pull the spaghetti squash strands from the sides of the squash bowls so they resemble noodles inside each bowl.
- Divide marinara sauce between the squash bowls and gently stir to combine squash strands and sauce.
- Top with cheese.
- Place sheet pan under the broiler until cheese is melted (watch it closely to prevent burning), 2 to 3 minutes.
- Top with fresh herbs and serve.
4. Instant Pot Turkey Meatballs & Spaghetti Squash
Anyone for spaghetti and meatballs? With Half-Baked Harvest’s turkey and spaghetti squash variation, this traditional meal just got a whole lot healthier. You’ll receive all the tastes of traditional spaghetti and meatballs, but with considerably fewer calories.
INGREDIENTS
1 pound ground turkey or chicken
2 slices thick soft whole grain or white bread
1 egg
5 cloves garlic, minced or grated
1/2 cup whole milk ricotta cheese
3 ounces prosciutto, diced
1 teaspoon dried oregano
1/2 teaspoon dried cumin
1/2 teaspoon crushed red pepper flakes
1 pinch each kosher salt and pepper
2 tablespoons extra virgin olive oil
2 (28 ounce) cans crushed San Marzano tomatoes
1/4 cup red wine
1 small-medium spaghetti squash (about 4 pounds)
1 parmesan rind, plus parmesan for serving
2 sprigs fresh thyme
Instructions
1. Preheat the broiler to high and line a baking sheet with parchment paper.
2. Add the ground turkey to a medium bowl. Take the bread and run it under water until dampened, but not soaked. Gently squeeze the excess water out of the the bread and then crumble the bread over the turkey. Add the egg, 2 cloves garlic, ricotta, prosciutto, oregano, cumin, crushed red pepper flakes, and a pinch each of salt and pepper. Coat your hands with a bit of olive oil, and roll the meat into 2 tablespoon size balls (will make 10-12 meatballs), placing them on the prepared baking sheet. Transfer to the oven and broil for 3-4 minutes or until browned.
3. To the instant pot, add the tomatoes, remaining 3 cloves garlic, red wine, 1/2 cup water, and a pinch each of kosher salt and pepper. Poke the spaghetti squash all over with a fork. Place the spaghetti squash in the center of the sauce and then arrange the meatballs around the squash. Add the parmesan rind and thyme. Cover and cook on high pressure for 30 minutes or until the squash is easily poked through with a fork, this will depend on the size of your squash. Smaller might only need 15 minutes, while large squash might need 45 minutes.
4. Once done cooking, use the natural or quick release function. Carefully remove the squash from the crockpot and transfer to a cutting board. Wipe away any grease and then carefully cut the squash in half lengthwise. Remove the seeds, then using a fork, scrape the squash into strands.
5. Divide the spaghetti squash among plates and spoon the meatballs and sauce overtop. Top with parmesan and basil. Enjoy!
5. Instant Pot Spaghetti Squash Pasta
This dish is fantastic! It’s not only quick and easy to make, but it’s also paleo or Whole30-approved. This means you can enjoy a pasta-inspired dish even if you don’t have any pasta.
INGREDIENTS
1 cup water or broth
2 lbs spaghetti squash
Salt and black pepper, to taste
Instructions
Instant Pot Instructions
- Set a trivet into the Instant Pot, then add broth/water.
- Use a serrated knife or Chef’s knife to cut the squash in half horizontally. Place squash cut side down on trivet. Note If your squash is too large for both pieces to sit cut side down, turn them on their sides. Don’t overlap or stack them.
- Close lid and pressure cook on high for 17-18 minutes, then perform a quick release.
- Use hot pads to carefully remove squash from Instant Pot. One half at a time, scoop and discard the seeds, then scoop out the insides into a large pot or serving bowl. Toss with salt and pepper and serve as desired. (suggestions in notes below)
Oven Instructions
- Cut squash in half horizontally, then scoop and discard seeds.
- Place squash cut side down in a baking pan and add in 1/2 cup water or broth.
- Bake at 400°F. for 30 minutes.