No-Pasta Spaghetti Squash with Tomato Sauce

No-Pasta Spaghetti Squash with Tomato Sauce recipe

No-Pasta Spaghetti Squash with Tomato Sauce

Let’s face it, spaghetti squash might not cut it as a substitute for a full plate of pasta noodles, but it can be delicious!

And, I guarantee that you will feel better after eating this light and healthy spaghetti squash recipe than you would after a heavy plate of regular spaghetti.

If your goal is to eat clean to lose weight, then this No-Pasta Spaghetti Squash with Tomato Sauce recipe is a must-try.

Spaghetti Squash with Tomato Sauce

I like to have it as a light summertime meal for the family, and then have the leftovers as a mid-afternoon snack, which might sound odd, but I find that it fills my stomach enough to make it to dinner, and at only 200 calories per 1-1/2 cup, it fits any healthy weight loss plan.

For a more hearty meal, you can add a half or full pound of cooked ground turkey or beef to the dish and sprinkle with Parmesan cheese.

Calorie Information

  • Makes 4 servings
  • Serving size = 1 1/2 cup
  • 200 calories per serving

No-Pasta Spaghetti Squash Recipe


courtesy of Dr. Becky Fitness

Course: Side Dish


  • 1 medium Spaghetti Squash
  • 1 medium Carrot chopped or cut into short, thin slices
  • 2 stalks Celery sliced
  • 2 cloves Garlic minced
  • 1 ½ cup shredded Cabbage I buy bagged coleslaw from the produce aisle
  • 1 15-oz. can Cannellini Beans substitute Pinto Beans
  • 1 large Tomato chopped
  • 1/3 cup Vegetable Broth
  • 1 teaspoon Dried Thyme
  • 1 teaspoon Dried Parsley
  • ½ teaspoon Crushed Red Pepper
  • 1 teaspoon Ground Coriander
  • 1 cup no sugar added Pasta Sauce


  • Cut the spaghetti squash lengthwise and scoop out the seeds.
  • Place squash cut-sides-down in a microwave-safe baking dish with 1/2 inch of water in the bottom of the dish.
  • Microwave on high for about 12 minutes, or until you can easily pierce the squash with a fork.
  • Let cool for about 15 minutes, or until squash is cool enough to handle.
  • Meanwhile, water saute carrots and celery until somewhat tender (about 5 minutes). To water sauté, use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender.
  • Add garlic and cabbage and cook over medium-high heat for about 10 minutes (Add water as needed).
  • Stir in remaining ingredients, except for pasta sauce.
  • Cover and simmer for 10 minutes or until vegetables are tender.
  • Now, pick up one of the cooled squash halves and use a fork to pull and scrap the spaghetti-like strands into a bowl. Repeat with other half.
  • Heat the pasta sauce until warm.
  • Mix the spaghetti squash strands with the pasta sauce.
  • Add the cooked vegetables, bean and herb mixture to the squash and mix together.


About the Author

Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.