Spaghetti Squash with Marinara: A nutritious meal for dinner

SpaghettiSquash marinara adedejiofakure

Spaghetti squash is a nutritious and low-calorie alternative to traditional pasta. It’s rich in vitamins, minerals, and dietary fiber. When paired with marinara sauce, it makes for a delicious and healthy dinner option. Here are the benefits and a simple recipe for Spaghetti Squash with Marinara:

Benefits of Spaghetti Squash:

  1. Low in Calories: Spaghetti squash is significantly lower in calories and carbohydrates compared to traditional pasta, making it a great option for those looking to reduce calorie intake.
  2. High in Fiber: It’s a good source of dietary fiber, which supports digestive health, helps control blood sugar levels, and promotes a feeling of fullness.
  3. Vitamins and Minerals: Spaghetti squash is rich in vitamins A and C, both of which are antioxidants that support immune function, skin health, and overall well-being.
  4. Low Glycemic Index: Due to its low carbohydrate content and high fiber, spaghetti squash has a low glycemic index, which means it won’t cause rapid spikes in blood sugar levels.
  5. Gluten-Free: Spaghetti squash is naturally gluten-free, making it a suitable option for individuals with gluten sensitivities or celiac disease.

Recipe: Spaghetti Squash with Marinara


  • 1 medium spaghetti squash
  • 1-2 cups marinara sauce (store-bought or homemade)
  • Olive oil
  • Salt and pepper
  • Fresh basil or parsley, chopped (for garnish)
  • Grated Parmesan cheese (optional, for topping)


  1. Prepare the Squash:
    • Preheat the oven to 375°F (190°C).
    • Cut the spaghetti squash in half lengthwise. Scoop out the seeds and strings from the center.
  2. Roast the Squash:
    • Brush the cut sides of the squash with olive oil and sprinkle with salt and pepper.
    • Place the squash halves cut side down on a baking sheet.
    • Roast in the preheated oven for about 35-45 minutes or until the flesh is tender and can be easily pierced with a fork.
  3. Scrape the “Noodles”:
    • Allow the roasted squash to cool slightly. Then, use a fork to gently scrape the flesh. The flesh will naturally separate into spaghetti-like strands.
  4. Warm the Marinara:
    • Heat the marinara sauce in a saucepan over medium heat until warmed through.
  5. Assemble the Dish:
    • Divide the spaghetti squash “noodles” among serving plates.
    • Top with warm marinara sauce.
  6. Garnish and Serve:
    • Sprinkle chopped fresh basil or parsley on top for added flavor and color.
    • If desired, you can also top with a sprinkle of grated Parmesan cheese.
  7. Optional Additions:
    • Feel free to add sautéed vegetables, lean protein (such as grilled chicken or turkey meatballs), or crushed red pepper flakes for a touch of heat.

Enjoy your Spaghetti Squash with Marinara as a wholesome and satisfying dinner that’s lower in calories and carbohydrates compared to traditional pasta dishes. It’s a great way to incorporate more vegetables into your meals while still enjoying the flavors you love.

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