Tuscan Spaghetti Squash is an easy vegetarian meal perfect for busy week nights. With only 18 net carbs per generous serving, it’s naturally low carb, keto friendly, and gluten free.
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Spaghetti squash is such an amazing stand in for regular pasta. It doesn’t have a strong flavor of its own and easily takes on the other flavors in the dish.
In this recipe for Tuscan Spaghetti Squash, the creamy Parmesan sauce gives the squash the same delicious flavor. It has a very similar taste and texture to that of angel hair pasta.
This recipe is vegetarian, but if you’d like add a little more protein, try this Tuscan Chicken and Spaghetti Squash.
Why This Recipe Works
This recipe, as written, is vegetarian, gluten free, low carb and keto diet friendly. It’s an excellent choice for dinner for Meatless Monday.
If you’re not vegetarian and want to add a little more protein to the recipe, it’s easily adaptable. Simply mix in some cooked chicken or beef strips.
You can make the spaghetti squash ahead of time. Finishing the dish will be even quicker and easier when dinner time rolls around and everyone is hungry.
How to Make Tuscan Spaghetti Squash
What You Need To Make This Recipe
To make this recipe you will need a spaghetti squash, baby spinach, sun-dried tomatoes, heavy cream, Parmesan cheese, garlic, shallot, butter, olive oil, salt, and pepper.
If desired, you can garnish this dish with fresh parsley.
Chef’s Tip: if you’re not vegetarian and want to add more protein to this dish, you can mix in cooked chicken or beef.
The full amounts and printable instructions can be found in the recipe card at the end of this post.
Chef’s Tip: if you have extra spinach and sun-dried tomatoes after making this recipe, a great way to use them up is to make Greek Omelets the next day for breakfast or dinner.
Prep!
You will need to mince the garlic, shallot and parsley if using. You can buy julienne cut sun-dried tomatoes or you can slice them yourself.
Preheat your oven to 350°F.
Create!
Cut the spaghetti squash in half lengthwise and scoop out the seeds.
Place on a baking sheet and brush with the olive oil. Season with salt and pepper.
Roast for 45 to 60 minutes or until the squash can be easily shredded with a fork.
Remove from the oven and allow to cool.
Tip: to save time, you can cook the spaghetti squash in the microwave. Leave the spaghetti squash whole and pierce about 10 holes into it. Microwave on high for 10 to 15 minutes or until tender. Allow to cool before cutting in half and removing the seeds. Then use a fork to scrape out the inside.
While the squash is cooling, melt the butter in a large skillet over medium heat.
Add the garlic and shallot. Cook for 1 to 2 minutes or until just starting to soften.
Mix in the sun-dried tomatoes and cook an additional minute.
Pour in the heavy cream and cook until hot and bubbly, about 1 to 2 more minutes.
Remove the pan from the heat and stir in the Parmesan cheese and baby spinach.
Once the squash is cool, use a fork to scrape it all out of the skin.
Stir the squash into the cream sauce and toss until everything is evenly coated.
Present!
Garnish with fresh parsley, if desired.
Tips and Techniques
- To save time, you can cook the spaghetti squash in the microwave.
- You can mix in cooked chicken or beef for added protein and heartiness, if desired.
- Store leftovers in an airtight container in the refrigerator. Use within 3 to 5 days.
FAQ’s
Is Spaghetti Squash Healthy?
Yes, spaghetti squash is an excellent choice as part of a healthier diet. It’s low in calories and carbohydrates making it a great alternative to pasta.
Does Spaghetti Squash Taste Like Pasta?
No, spaghetti squash does not taste like pasta. It has a relatively mild squash flavor and tends to take on the other flavors in the dish.
More Vegetarian Recipes to Try
Another low carb, gluten free vegetarian recipe that you may enjoy is this one for Keto Mac and Cheese Zoodles.
If you’re not low carb or gluten free and want to try a couple more really delicious vegetarian recipes, be sure to check out this recipe for Sweet Potato and Black Bean Tacos and this one for Creamy Goat Cheese Pasta Sauce.
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Tuscan Spaghetti Squash
Ingredients
- 1 medium spaghetti squash
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon pepper (or to taste)
- 1 tablespoon butter
- 4 cloves garlic * minced
- 1 shallot * minced
- 2 tablespoons sun-dried tomatoes packed in oil, drained, julienne cut
- 1 cup heavy cream
- 1/3 cup Parmesan cheese * grated
- 3 ounces baby spinach
- fresh parsley * optional, garnish
Instructions
- Preheat oven to 350°F.
- Cut the spaghetti squash in half lengthwise and scoop out the seeds.
- Place on a baking sheet and brush with the olive oil. Season with salt and pepper.
- Roast for 45 to 60 minutes or until the squash can be easily shredded with a fork.
- Remove from the oven and allow to cool.
- While the squash is cooling, melt the butter in a large skillet over medium heat.
- Add the garlic and shallot. Cook for 1 to 2 minutes or until just starting to soften.
- Mix in the sun-dried tomatoes and cook an additional minute.
- Pour in the heavy cream and cook until hot and bubbly, about 1 to 2 more minutes.
- Remove the pan from the heat and stir in the Parmesan cheese and baby spinach.
- Once the squash is cool enough to handle, use a fork to scrape it all out of the skin.
- Stir the squash into the cream sauce and toss until everything is evenly coated.
- Garnish with fresh parsley, if desired.
Notes
Tips and Techniques
- To save time, you can cook the spaghetti squash in the microwave or make it ahead of time and store it tightly covered in the refrigerator until needed.
- You can mix in cooked chicken or beef for added protein and heartiness, if desired.
- Store leftovers in an airtight container in the refrigerator. Use within 3 to 5 days.
Nutrition
This recipe was originally posted on January 9, 2016. It was updated with an improved recipe, more thorough instructions, new images, tips, techniques, and FAQ’s in March 2020.
Diana says
I love this recipe and plan on doubling it to make enough for my extended family. Question, is there a good substitute for the heavy cream since so many of us have to watch our cholesetrol and calorie intake?
Lauren Vavala says
Hi Diana! You can go ahead and use milk or half-and-half. Your sauce may not be as thick. If you’re not watching carbs too strictly, you can add a little flour or cornstarch.
Hope you enjoy the recipe!
– Lauren
Diana says
Thanks so much!
Amandalemoine says
I added banana peppers, crumbled bacon at end with the spinach. Pinch of smoked paprika .Wow. Can I eat this cold you think ?
Lauren Vavala says
Hi Amanda. Thanks for trying the recipe and the feedback. I think that eating it cold would just be a mater of personal taste 🙂
– Lauren
Melissa Weidman says
Has anyone tried making this ahead and then baking in the oven before serving?
Lauren Vavala says
Hi Melissa! You should be able to prepare this ahead of time. Often times when I make a recipe to get new photos, as I did with this one, I prepare it, then cover with foil and pop it in the fridge. Later I heat it up in the oven. I leave the foil on so that it doesn’t dry out or get crispy edges. Hope this helps 🙂
– Lauren
Sunny says
Greek! I made as directed but changed Parmesan to feta packaged in Greek spices for the Parmesan. It was fantastic! We are reducing our meat intake to just 2-3 times a week and flavors like this make it an easy transition.
Caryn says
Not sure why I preheated my oven? Made it last night. Delicious! Next time I will double the sun dried tomatoes 👍🏼
Lauren Vavala says
Hi Caryn! I’m not sure what you mean about preheating your oven. You could microwave the squash, but otherwise you’d need to preheat the oven to roast it :). Glad that you enjoyed the recipe and I’m totally with you on MORE sun-dried tomatoes!
– Lauren
Pam Gray says
This recipe is a winner! I will definitely make it again!
Judi in Myrtle Beach says
Had no sun dried tomatoes, parm, nor shallots, but substituted with red bell pepper, Italian mixed cheese, and onion. It was truly delicious, and will make it many times over, for sure!
Thank you
LeAnn says
Made this this evening, used green onion(didn’t have shallots) and frozen peas instead of spinach. It was wonderfully delicious. Definitely will have this again. Thanks for the recipe!
Lauren Vavala says
Thanks so much LeAnn – glad you enjoyed the recipe!!
– Lauren
Denise says
Hello – havent made this yet, but have it copied. You might want to go back and spell check your words – “scrap” should be scrape, piece should be pierce, etc. just a helpful tip. Best wishes
Lauren Vavala says
Ah goodness that was a hot mess! Working with the kids home now is fun haha! I did just hire an editor/writer, but I appreciate the heads up. All has been fixed 🙂
– Lauren
Elizabeth says
Loved this recipe! I used yellow onion instead of shallots and added a can of artichoke hearts. Also happened to have a bottle of “Tuscan infused olive oil” which worked great for this! I also did some cream cheese and sour cream for the sauce, not the healthiest addition but it was sooo good. Definitely a new favorite
Lauren Vavala says
Sounds great! Thanks for the feedback 🙂
– Lauren
Wendy says
The amount of sun dried tomatoes doesn’t look right in the ingredient list. Your photo looks like considerably more than 2 tablespoons. I’m going to eyeball them and hope for the best. More is better!
Thanks for the inspiration.
Lauren Vavala says
Ohh you’re right! I may have upped the amount of tomatoes when I re-tested this particular recipe (it was one of my first recipes on this blog) and maybe didn’t change it in the ingredient list. I’ll have to check next time I make it. I often add more for my family, but keep my own serving small because of carbs but I do love them! Thanks for the catch!
Bri says
I changed it a little to fit my needs by cutting the cream in half, and subbing chicken stock. Everything else I followed. It was wonderful! Very filling, and the squash really soaks up the flavor well.
Lauren Vavala says
Thank you Bri! I’m glad that you enjoyed it!
– Lauren
Nancy says
Next time I wouldn’t use so much salt…
At least 1/2 the salt…Maybe let everyone salt their own… Too salty…
Lauren Vavala says
Hi Nancy. Thanks for your feedback. I usually add 1/2 teaspoon of salt per pound of meet or larger veggies like this just for nutritional calculations. If it’s entered as “to taste” the nutritional information omits all salt. I’ll add a note in the side bar there to say “or to taste.”
I’m also going to show this comment to one of my culinary instructors who constantly tells me that I’m afraid of salt and that I need to add more haha!
– Lauren
Pam says
I added shrimp to it, put the boats under broiler for a few minutes and it was so yummy! I cooked the shrimp with some fresh basil too. It was all so goodp
Marci says
Perfect side with bork chops! I tripled cheese
Lauren Vavala says
Hahah more cheese is always a good thing!!
Madison says
Honestly, I’ve made this before with pasta and it’s even tastier with spaghetti squash! So delicious and I will make again. I added chicken to mine and ate it with a slice of toast. Would recommend salting after you mix everything tho. 10/10
Lauren Vavala says
Thanks so much Madison!!
Keisha says
I never thought to substitute squash for spaghetti. This is a tasty, and healthy alternative to flour noodles. I love it!