Meatless Monday: Vegetable-Stuffed Spaghetti Squash

By: Isabel Smith, MS, RD, CDN

Spaghetti squash is tasty and loaded with beta carotene, fiber, and is only about 10 calories per cup. This recipe is loaded with extra herbs and spices that are not only tasty but great for you. You can make this recipe in place of a traditional pasta-based recipe, and you can even add any extra vegetables of your choice. Try this meal for lunch or dinner, and it’s even a great and quick meal for a larger party when you are hosting your family and friends.


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  • 1 small to medium whole spaghetti squash, cut in half and seeds scooped out
  • 1 tbsp olive oil
  • 2 cloves garlic, chopped
  • 1 cup cherry tomatoes, cut in half
  • 6-7 medium to large carrots, peeled and chopped
  • 1 bunch asparagus, cut into 1-inch pieces
  • 3 handfuls of spinach
  • juice of 1 lemon
  • salt and pepper to taste
  • 1/2 tsp each: basil, oregano, herbs de provence (and any others you love!)


  1. Cut spaghetti squash in half and place in glass dish face down in about 1-2 inches of water. Place dish with spaghetti squash into microwave on high heat for 12-15 minutes or until soft. You can also cook your squash in the oven if you don’t prefer a microwave.
  2. While the spaghetti squash is cooking, heat a sauce pan over medium heat and add olive oil, garlic, and carrots, stir for 3 to 4 minutes.
  3. After 3 to 4 minutes add the rest of the ingredients and sauté on low to medium heat until spaghetti squash is cooked, or until vegetables are soft.
  4. Remove spaghetti squash from the microwave, and using a fork, scoop out the insides of the squash into the sauté pan over the rest of the vegetables. (note: instead of adding the spaghetti squash to the pan at this point you can also add the sautéed vegetables to the inside of the squash and eat with a fork as pictured above if desired).
  5. Mix spaghetti squash together with the vegetables and add lemon juice. Then stir for 1-2 minutes.
  6. Serve, and enjoy!

Prep time: 5 minutes

Cook time: 20 minutes

Total time: 25 minutes

Servings: 4 - 6

  • Nutrition per serving:
  • Calories150
  • Fat4g
  • Saturated Fat0.5g
  • Cholesterol0mg
  • Sodium490mg
  • Carbohydrates28g
  • Fiber8g
  • Sugars14g
  • Protein 5g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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