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Spaghetti Squash PastaSpaghetti Squash Pasta

Jami Nolen, Nutrition Program Associate

April 1, 2012


This is a great recipe for April Fool's Day – it looks like spaghetti and tastes great, but it's actually a vegetable! Spaghetti squash is a delicious way to eat your pasta with only a fraction of the calories.



8 servings



  • 1 (2 pound) spaghetti squash
  • 1 teaspoon olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/4 teaspoon crushed red pepper
  • 2 (28-ounce) cans diced tomatoes with garlic and basil, drained
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 cup (2 ounces) grated fresh Parmesan cheese
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 (15-ounce) carton fat-free ricotta cheese



  1. Cut squash in half lengthwise; discard seeds. Lay cut side down on a plate and microwave for 8 to 10 minutes. Scrape inside of squash with a fork to remove spaghetti-like strands to measure 4 cups.
  2. Heat olive oil in a large saucepan over medium heat. Add garlic; cook 2 minutes, stirring frequently. Add 1/2 teaspoon salt, 1/4 teaspoon black pepper, crushed red pepper, tomatoes, oregano, and thyme; bring to a boil. Reduce heat, and simmer for 20 minutes or until thickened, stirring occasionally.
  3. Combine remaining 1/2 teaspoon salt, remaining 1/4 teaspoon black pepper, Parmesan, and remaining ingredients. Spoon 1/2 cup squash into each of 8 (8-ounce) ramekins. Spoon tomato sauce evenly over squash; divide ricotta mixture evenly among ramekins, spreading to cover. Bake at 400 for 50 minutes or until lightly browned.


Nutrition Information

(Amount per serving)
Calories: 117
Calories from fat: 21%
Fat: 2.7 g
Saturated fat: 1.1 g
Monounsaturated fat: 0.9 g
Polyunsaturated fat: 0.4 g
Protein: 7.8 g
Carbohydrate: 15.1 g
Fiber: 1.1 g
Cholesterol: 13 mg
Iron: 1.5 mg
Sodium: 531 mg
Calcium: 200 mg


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