Spaghetti Squash Pasta & Tomato Sauce

photo of spaghetti squash pasta tomato sauce

From the Registered Dietitians and Chefs of NewYork-Presbyterian Hospital

Recipe Yields: 6 servings


  •  1 (3-pound) spaghetti squash
  •  ½ cup water
  •  1 tablespoon olive oil
  •  2 garlic cloves, minced
  •  1 (14.5-ounce) can no-salt-added diced tomatoes
  •  1 (14.5-ounce) can diced tomatoes
  •  ½ tsp red pepper flakes
  •  1 tsp oregano
  •  ½ cup chopped fresh basil, divided
  •  6 tablespoons shredded pecorino Romano cheese


  1.  Preheat oven to 350°.
  2.  Cut squash in half lengthwise. Scoop out seeds; discard. Place squash halves, cut sides down, in a baking dish. Add 1/2 cup water to the dish, or enough for the water to come up 1/2 inch on the squash. Bake at 375° for 45 minutes or until tender.
  3.  Heat oil in a medium saucepan over medium heat. Add garlic and red pepper flakes, oregano; cook 3 minutes, stirring occasionally making sure not to brown. Add toma-toes; bring to a simmer. Cook for 15 minutes or until thickened. Remove from heat; stir in 1/3 cup basil.
  4.  Cool squash at room temperature for 10 minutes or until cool enough to handle. Scrape inside of squash with a fork to remove spaghetti-like strands to measure about 5 cups. Divide squash evenly among 6 plates; top each serving with about 1/3 cup sauce and 1 tablespoon cheese. Top with remaining basil.

Nutrition Facts

Recipe Yields: 6 servings

Amount Per Serving
Calories 117
Fat 5g (38% calories from fat)
Saturated Fat 1g (8% calories from saturated fat)
Sodium 184mg
Carbohydrates 14g
Dietary Fiber 5g
Protein 4g

Note: Majority of the fat in this recipe comes from heart healthy polyunsaturated and monounsaturated fats.