Seasonal: Tomato-Basil Spaghetti Squash

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.


  • 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

Calories: 180

Fat: 6g

Trans Fat: 1g

Cholesterol: 0mg

Sodium: 690mg

Carbohydrates: 31g

Fiber: 8g

Sugars: 15g

Protein: 6g