10 Fall Spaghetti Squash Recipes

It is Fall and spaghetti squash is in season.  Not only is this food good for you, it is extremely versatile.  You can make so many delicious foods with this one food!  Below are 10 fantastic and tasty recipes for spaghetti squash!

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​Spaghetti Squash Frittata ​

Ingredients

• 1 small spaghetti squash (you will need 2 cups shredded)
• 3 eggs
• 1 c kale, chopped
• 1/2 c mushrooms, sliced
• 1/4 c white onion, diced
• 1/2 tsp oregano
• sea salt and fresh ground black pepper to taste

Directions

1. Preheat oven to 350F.
2. Wash and slice  the squash in half and place cut sides down onto a baking sheet.
3. Roast about 25-30 minutes or until fork tender.
4. When done, shred with a fork into a medium sized bowl and set aside.*
5. Lightly spray or grease a small frying pan and add in chopped mushrooms and onion and sauté over medium heat for about 3-4 minutes. When onions are translucent and fragrant remove from pan and set aside.
6. Crack the eggs into the bowl with the squash and add the spices. Mix until combined.
7. Mix in the kale, mushrooms and onion and then pour the mixture into the same frying pan, cover and cook over medium heat for about 8 minutes or until eggs are cooked through.
8. Remove frittata from heat, slice and plate to serve.

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Spaghetti Squash Hash Browns

Ingredients

• 2 cups cooked & shredded spaghetti squash (about 1/2 small cooked squash)
• 1 tbsp. oil (I used coconut oil)

Directions

1. Heat the oil in a large non stick skillet over medium heat.
2. Press the water out of the squash with paper towels.
3. Form little patties (2 tablespoons or so) by pressing the squash firmly between your palms.
4. Place the patties gently on the warmed skillet and let cook for 5-7 minutes per side. Only flip these once if possible to get the nice browned effect.
5. Transfer to paper towels to drain, then serve warm.

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​Spiced Coconut Squash Breakfast Porridge

Ingredients

serves 1-2

• 1/2 medium spaghetti squash
• 1 cup organic full-fat coconut milk (I like this brand because it’s additive-free)
• 1 tablespoon organic maple syrup or raw honey, optional
• 1/4 cup TigerNut flour, tapioca, oat flour, arrowroot starch or coconut flour (or whatever you have on hand 
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• Pinch of pink Himilayan sea salt
• 1 teaspoon vanilla extract, optional
• Optional: shredded coconut, fruit – berries, mango, pears, apple, nuts or seeds

DO AHEAD: Too make this a simple and quick breakfast, I recommend cooking the spaghetti squash the night before. 

Roast the Squash:
Preheat the oven to 400ºF.

Cut the spaghetti squash the long way from stem to tail. \

Use a spoon to scrape out the seeds and stringy bits of flesh from center of the squash. Place the squash halves cut-side down in a roasting pan or glass baking pan. Pour enough water in the pan to cover the bottom, a 1/2-inch or so.

Place into the oven and roast for 35-40 minutes. (smaller squash will take less time) It will be done with the flesh is tender and the strands just have the slightest bite to them. Remove the squash from the oven and let cool. Place in the fridge overnight.

Next Day

Make the Porridge: 
Remove the squash from the fridge. Using a fork, gently pull and scrape the squash flesh from the peel and to separate the flesh into strands. Add the strands to a bowl. Using the flesh from about half of the squash, take it into a few paper towels, a clean kitchen towel or a strainer and press out as much liquid as you can. Really squeeze it good. You should be left with about 1 to 1 1/2 tightly packed cups of squash from that half.

Place the squash on a cutting board and just roughly chop, until it’s in a bunch of small little bits.

Add the coconut milk, spaghetti squash bits and sweetener of your choice (if using), to a small saucepan over a medium heat. Give it a good stir to combine. Sprinkle the TigerNut flour, cinnamon, ginger and sea salt evenly over the top, then whisk it all together to combine and remove any clumps. Bring to a light simmer and allow to cook until it thickens and the squash is cooked to your desired tenderness. If it’s too thick, simply add a bit more coconut milk or even water. Taste the porridge and adjust your seasonings or sweetness if necessary. Stir in the vanilla extract, just before serving (if using).

Serve warm topped with fresh fruit, a pinch of cinnamon, shredded coconut, nuts or seeds, whatever you’d like. 

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Very-Veggie Spaghetti Squash

Ingredients

• 1 medium-sized spaghetti squash
• Italian seasoning
• garlic salt and pepper
• 1 Tablespoon extra virgin olive oil, plus extra for brushing
• 1 large shallot or 1/2 small onion, chopped
• 3 cloves garlic, minced
• 2 vine-ripened tomatoes, seeded then chopped
• 2 cups baby spinach, roughly chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup pitted kalamata olives, sliced
• 1/4 cup lightly packed fresh basil, chopped

Directions

1. Preheat oven to 400 degrees then line a baking sheet with foil, spray with nonstick spray, and then set aside.
2. Pearce spaghetti squash with a sharp knife four or five times across the center then microwave for 2 minutes.
3. Slice in half lengthwise then scoop out seeds and place cut side up on prepared baking sheet.
4. Mist or brush with extra virgin olive oil then season generously with garlic salt, pepper, and Italian Seasoning.
5. Roast for 30-40 minutes, rotating baking sheet halfway through, until a knife inserted into the thickest part of the squash goes in easily.
6. Let cool for 10 minutes or so then use a fork to shred the meat onto a plate and set aside.
7. Heat extra virgin olive oil in a large skillet over medium heat then add shallots or onions, season with salt and pepper, and then saute until tender, 5-7 minutes.
8. Add garlic then saute for 1 more minute.
9. Add tomatoes then saute until just barely staring to break down, 1-2 minutes.
10. Add baby spinach, season with salt and pepper, then saute until just starting to wilt, 1 minute.
11. Add shredded spaghetti squash, feta cheese, kalamata olives, and basil to skillet then toss to combine and serve.

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​Spaghetti Squash Pad Thai

Ingredients

• 1 large spaghetti squash
• Olive oil
• Kosher salt
• Fresh ground black pepper
• 3 carrots
• ½ red pepper
• 4 cloves garlic
• 5 green onions
• 2 eggs
• ½ cup chopped fresh cilantro
• 3 tablespoons sweet chili sauce
• 3 tablespoons soy sauce
• 1 lime
• Sriracha (optional)
• 2 tablespoons peanut oil
• 1 and ½ cup bean sprouts, divided
• ½ cup roasted salted peanuts, chopped

Directions

1. Preheat oven to 400°F.
2. Using a large, sharp knife, cut the spaghetti squash in half.
3. Scrape out the seeds using a spoon and sprinkle the cut sides with olive oil.
4. Season with kosher salt and freshly ground black pepper.
5. Place the squash cut side down on a baking sheet and roast until tender and easily pierced with a knife, about 45 minutes.
6. When the squash is done, use a fork to scrape out the flesh of each half into “noodles”. Place the noodles in a colander or sieve and drain for 10 minutes to remove the extra moisture.
7. Meanwhile, peel and shred 3 carrots.
8. Thinly slice ½ red pepper.
9. Mince 4 cloves garlic.
10. Thinly slice 4 green onions.
11. In a small bowl, beat together 2 eggs.
12. Thinly slice 1 green onion and chop ½ cup of fresh cilantro.
13. In another small bowl, mix together 3 tablespoons sweet chili sauce, 3 tablespoons soy sauce, juice of ½ lime, and if desired, a few dashes of Sriracha.
14. When the squash is ready, in a large skillet heat 2 tablespoons peanut oil over medium high heat.
15. Add the garlic and green onions cook until fragrant, about 45 seconds.
16. Pour in the eggs and scramble until almost cooked.
17. Add the red pepper, carrots, 1 cup bean sprouts, and squash noodles.
18. Add 3 pinches kosher salt and toss together.
19. Pour on the sauce and stir to combine.
20. Cook about 2 minutes, until the vegetables are heated through but still crisp.

Garnish with crushed peanuts, fresh bean sprouts, cilantro, and green onion.

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​Spaghetti Squash Lasagna Bake

Ingredients

• 2 large spaghetti squash (~3-4 pounds each)

TOFU FILLING

• 3-4 Tbsp (45-60 ml) extra virgin olive oil, plus more for squash
• Sea salt + black pepper, to taste (~1/2 tsp each), plus more for squash
• 2 lemons, juiced (~1/3 cup or 80 ml)
• 12 ounces (340 g) extra firm tofu, drained and pressed dry for 10 minutes
• 3 Tbsp (9 g) nutritional yeast
• 1/2 cup (30 g) fresh basil, packed
• 1 Tbsp (3 g) dried oregano
• 1/4 cup vegan parmesan cheese, plus more for serving

Directions

1. Preheat oven to 400 degrees F and line a large baking sheet with foil.
2. Carefully halve your spaghetti squash lengthwise using a sharp knife. 
3. Scrape out the seeds and most of the stringy parts.
4. Brush the interior with oil and sprinkle with a little salt and pepper.
5. Place cut-side down on baking sheet.
6. Roast for 45 minutes, or until a knife easily pierces the skin and flesh.
7. Remove from oven and set aside to cool slightly and reduce oven heat to 375 degrees F.
8. Add all tofu filling ingredients to a food processor or blender and pulse to combine, scraping down sides as needed - looking for a semi-pureed mixture with bits of basil still intact.
9. Once fully baked and slightly cooled, use a fork to scoop out spaghetti squash into fine strings. Set aside.
10. Lightly grease a 9x13-inch (or similar size) baking dish and lay down 1/3 of the squash. Top with several spoonfuls of tofu ricotta, then pour on a layer of marinara sauce. Repeat until all ricotta filling and marinara is used up - about 3 layers. Make sure the top layer is sauce.
11. Loosely cover the dish with foil and bake for 20 minutes at 375 degrees F.
12. Then remove foil and bake for an additional 10-15 minutes, or until the sauce is bubbly and the top is golden brown.
13. Cover with foil if the squash is browning too quickly.
14. Let cool briefly, then serve with desired toppings (listed above). 

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​Cajun Chicken Spaghetti Squash Bake

INGREDIENTS

• 2 medium spaghetti squashes
• 2 tablespoons olive oil, divided
• 1 teaspoon salt, divided
• ¼ teaspoon pepper
• 1 pound boneless skinless chicken breasts, chopped into small cubes
• 1 tablespoon + 1 teaspoon Cajun seasoning
• ½ onion, chopped
• 2 cloves garlic, finely chopped
• 1 red bell pepper
• 1 green bell pepper
• 3 roma tomatoes, diced
• 2 ounces reduced fat cream cheese
• ¼ cup chopped flat leaf parsley
• 3 tablespoons shredded parmesan cheese

INSTRUCTIONS

1. Preheat the oven to 350 degrees.
2. Cut each spaghetti squash in half lengthwise. Scoop out the seeds.
3. Rub ½ tablespoon of olive oil on each half and sprinkle with ½ teaspoon of salt and ¼ teaspoon pepper.
4. Place in the oven, flesh side up, and roast for 30 minutes. Let the squash cool.
5. While the squash is roasting, toss the chicken breast cubes in 1 tablespoon of Cajun seasoning until evenly coated.
6. Add 1 tablespoon of olive oil to a very large sauté pan or skillet (preferably oven safe) over medium-high heat.
7. Once heated, add in the chicken and sauté for about 5 minutes, flipping the pieces once to brown on all sides. It’s best to brown the chicken in 2 batches so you don’t crowd the pan. Transfer the chicken to a plate.
8. To the same pan, add a ½ tablespoon of olive oil.
9. Add the onion and sprinkle with ½ teaspoon of salt.
10. Sauté the onions for about 2 minutes until softened.
11. Add the garlic and sauté for another minute.
12. Add the bell peppers, 1 teaspoon of Cajun seasoning, and sauté for 2-3 minutes until softened.
13. Then, add in the diced tomatoes and cream cheese. Stir until combined. Take the mixture off the heat and set aside.
14. When the squash is cool enough to handle, use a fork to scrape the spaghetti strands out of each half.
15. Add the spaghetti squash and the chicken to the sauté pan and toss to combine.
16. If using an oven safe pan, place the skillet in the oven. Or, transfer the mixture to a casserole dish.
17. Bake for 20 minutes until the edges are slightly crispy.

Garnish with fresh chopped parsley and Parmesan cheese before serving.

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Incredible Squash Pizza

Recipe: (makes one 30cm pizza) 

Ingredients

• 3 Cups Mashed Butternut Squash (1 large squash)
• 1 Cup Almond Flour (if you want a nut free pizza, try using fine corn meal)
• 3/4 Cup Garbanzo Flour
• 1/4 tsp Sea Salt
• 1/8 tsp Black Pepper
• 2 Tbsp. plus 1 Tbsp. Ground flax
• 1 tsp Dried Oregano

Toppings:

Green Pizza Sauce (recipe below) 
A handful of pitted Kalamata olives
1 Cup cherry tomatoes (chopped)
A couple of handfuls arugula, herbs, or baby beet greens

* Or pizza sauce and toppings of choice

Directions

1. Begin by preparing the squash for roasting. Cut the squash in half lengthwise and scoop out the seeds.
2. Lay cut side down in a roasting pan and fill halfway with water.
3. Cook in a 200 C (400 F) oven for 40 minutes to 1 hour (adding more water as needed to top up), or until a fork can easily pierce the flesh of the squash.
4. Let cool, then scoop out the flesh.
5. In a small bowl combine the 2 Tbsp of ground flax  with 4 Tbsp water. Let sit for 5 minutes.
6. In a larger bowl combine 3 cups of squash with the soaked flax meal, almond flour, garbanzo flour, salt, pepper, dried oregano, and extra ground flax. Stir to combine.
7. Spread the mixture onto a parchment lined tray and create a 30 cm (12 inch) circle, making sure that the edges are a little bit thicker.
8. Bake in a 220 C (425 F) for 30-35 minutes or until the edges are crisp and golden and the centre is set (and can peel away from the paper).
9. Top with pizza sauce, tomatoes, and olives, and bake for another 10 minutes. Let sit a few minutes before garnishing with greens.

​Green Pizza Sauce Ingredients:

• 1/4 Cup Cashews
• 1/2 Cup packed basil
• 1 Cup packed spinach
• 1/2 Lemon, juiced
• Sea Salt and Pepper to taste
• 8 Tbsp. Olive oil

Directions: In a food processor puree the cashews, basil, and spinach until smooth. Add the salt, pepper, lemon juice, and oil, mix to combine.

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​Spaghetti Squash Fried Rice

Ingredients

• 1 Spaghetti Squash
• 2 cloves Garlic, diced
• 2 large Eggs, whisked
• 1 tablespoon Peanut or Olive Oil
• 3/4 cup sliced Carrots
• 1/2 cup chopped Green Onion (divided)
• 1 tablespoon Fish Sauce
• Sriracha Sauce, to taste

Directions

1. Poke several holes in squash to release steam as it cooks.
2. Cook for about 15 minutes in the microwave until completely soft. A
3. Let squash cool a bit.
4. Cut in half, remove seeds and scoop out spaghetti.
5. Place in a large bowl and discard seeds. Slice the squash into small "rice" like pieces.

Fried Rice

1. In a large non stick skillet add the oil, garlic and carrots.
2. Heat over medium high heat a few minutes until the carrots soften.
3. Add the chopped spaghetti squash into the pan and cook for about 5 minutes.
4. Quickly stir in the eggs with a rubber spatula and combine well. They will scramble into the squash.
5. Add fish sauce, some Sriracha and 1/4 cup green onion.
6. Combine well.
7. Serve topped with more green onion.

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​Southwestern Stuffed Spaghetti  Squash

Ingredeints:

• 1 medium spaghetti squash
• 1 Tablespoon olive oil
• 1/2 red onion, chopped
• 2 garlic cloves, minced
• 1 jalapeno pepper, minced (leave seeds in for more heat)
• 1 red bell pepper, chopped
• 1/2 Tablespoon ground cumin
• 1/2 Tablespoon oregano
• 1/2 Tablespoon chili powder
• Kosher salt and freshly cracked black pepper
• 1 (15 oz.) can black beans, drained and rinsed
• 1 cup frozen corn, thawed
• 1/2 cup freshly torn cilantro, plus more for garnish
• Juice of 1 lime
• 1 cup grated cheddar cheese

Directions:

1. Preheat oven to 375 degrees F.
2. Place whole squash on a baking sheet and roast for 50 minutes.
3. Let cool another 30 minutes, then cut in half (a serrated knife is best for this).
4. Spoon out the seeds and discard, then scrape up the spaghetti squash flesh with a fork, creating the “spaghetti.”
5. In a large skillet, heat oil over medium-high.
6. Add onion, garlic, jalapeno and red bell pepper. Sauté 2 minutes.
7. Stir in cumin, oregano, chili powder, and a good pinch of salt and pepper. Sauté 1 more minute.
8. Stir in beans, corn, half of cilantro and lime juice until well combined.
9. Add the “spaghetti” from each squash to the vegetable mixture and stir to combine. Taste and season as desired.
10. Set oven to broil.
11. Stuff each squash half with the squash-vegetable mixture and top with grated cheddar. Broil until cheese melts and gets brown and bubbly, 1-2 minutes.
12. Sprinkle with remaining cilantro and serve warm.

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