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Cheesy Garlic Parmesan Spinach Spaghetti Squash on dinner plate with side saladCheesy Garlic Parmesan Spinach Spaghetti Squash

Prepared by: Tammy Roberts, Nutrition Specialist, University of Missouri Extension
October 8, 2017


Yield: 4 servings
(1/4 of a Spaghetti Squash)



  • 1 medium spaghetti squash
  • 2 tablespoons minced garlic
  • 1 tablespoon olive oil
  • 5 cups fresh spinach with stems removed
  • 1/2 cup evaporated skim milk
  • 2 tablespoons low-fat or Greek cream cheese
  • 1/2 cup grated parmesan cheese
  • 1/2 cup grated part-skim mozzarella cheese
  • Salt and pepper, to taste



  1. Follow this first step to cook the spaghetti squash in a slow cooker (or cook it using your favorite method). After washing the squash, pierce it 4-5 times with a knife. Place it in a slow cooker in one inch of water. Cover and cook on low 4-6 hours or until the skin of the squash gives easily. Remove the squash from the slow cooker to allow it to cool to the touch, about 20 minutes. Cut the squash in two lengthwise and remove the seeds. Use a fork to separate the strands of the spaghetti squash.
  2. Heat medium-sized pot or skillet to medium-high heat. Add olive oil and garlic. Sauté the garlic, stirring frequently, for 1-2 minutes, until you get an aroma of garlic in the room. Add the spinach and stir until it is wilted. Add evaporated milk, cream cheese and parmesan cheese and stir until cream cheese is melted and blended.
  3. Pour the sauce evenly over each of the two halves of the spaghetti squash. Use a fork to distribute the sauce throughout the squash. Sprinkle 1/4 cup of mozzarella cheese over each squash half. Place squash on a baking sheet and bake at 350 degrees for 15-20 minutes until hot and bubbly.


NOTE: To save preparation time, the squash can be cooked and stored in the refrigerator uncut one or two days before you need to use it.


Nutrition information per serving

Calories: 187

Total Fat: 8g (1.4g saturated fat)

Protein: 13.3g

Carbohydrates: 14.5g

Fiber: 2.6g

Sodium: 254mg


Recipe source: Adapted from


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Last update: Monday, October 09, 2017