Seasonal: Tomato-Basil Spaghetti Squash

By: Isabel Smith, MS, RD, CDN

This healthy and delicious comfort meal is packed with vitamins and nutrients, and is a great swap for traditional pasta. The seasonal spaghetti squash packs vitamins A and C and fiber, and the extra vegetables boost the B vitamins and other immune-boosting nutrients in this easy dinner.

Spaghetti squash is a low calorie powerhouse packed with vitamins and nutrients. This means that you can fill up without filling out. One cup of cooked spaghetti squash has only 46 calories with 2.2 g of heart-healthy fiber.

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  • 1 medium or large spaghetti squash
  • 1 tsp olive oil
  • 1/2 medium yellow onion, chopped
  • 1 garlic clove, chopped
  • 1 or 2 medium to large broccoli heads, chopped
  • 3/4 cup cherry tomatoes, halved
  • 1/2 cup organic tomato sauce
  • Salt to taste
  • Pepper to taste
  • Fresh basil leaves to garnish dish


  1. Preheat the oven to 350 degrees.
  2. Cut the spaghetti squash into two halves and scoop the seeds out of the inside.
  3. Place the halves face down onto a baking sheet and put the baking sheet into the oven. Let the squash cook for about an hour or until soft.
  4. Remove the squash from the oven and place on the stovetop to cool.
  5. Heat the olive oil in a medium pan.
  6. Add the chopped onion and garlic and cook for 5 minutes or until soft.
  7. Add the broccoli and cherry tomatoes and continue to cook and stir until the vegetables are soft.
  8. Add the tomato sauce and simmer for 5 minutes, stirring occasionally.
  9. Scoop the insides of the spaghetti squash into the hot pan using a fork.
  10. Fold the spaghetti squash into the ingredients in the pan, and add the salt and pepper. Serve the tomato-basil spaghetti squash and garnish with fresh basil.

Prep time: 20 minutes

Cook time: 1 hour 30 minutes

Total time: 2 hours

Servings: 1-2

  • Nutrition per serving:
  • Calories180
  • Fat6g
  • Saturated Fat1g
  • Cholesterol0mg
  • Sodium690mg
  • Carbohydrates31g
  • Fiber8g
  • Sugars15g
  • Protein 6g

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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