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Spaghetti Squash with Simple Marinara Sauce: Easy, Healthy and Meatless |

Spaghetti Squash with Simple Marinara Sauce

  • Author: Stephanie Wilson
  • Total Time: 45 minutes


If you’re looking for an easy and healthy meatless dinner, it’s hard to beat Spaghetti Squash with Simple Marinara Sauce. Truly. 



1 spaghetti squash, 2-3 pounds

Simple Marinara Sauce

  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 (28-oz.) can crushed tomatoes
  • 1/2 teaspoon salt
  • 1 teaspoon sugar
  • 1/8 teaspoon fresh black pepper
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper flakes (optional)


Preheat the oven to 400°F: Preheat the oven while you prep the squash.

Microwave: Use a sharp knife to score the spaghetti squash lengthwise from stem to tail. Place in the microwave and cook for 3-4 minutes. No longer than 5 minutes because steam can build up inside the squash and create a dangerous situation. You are only softening the squash so it can be easily halved.

Slice the Squash in Half: Using a chef’s knife, after the squash is cool enough to handle, cut the squash in half, along the scored line, lengthwise from stem to tail. Using a spoon, scrape out the seeds and stringy bits of flesh from inside the squash. Discard the seeds.

Roasting the Squash: Place the squash halves cut-side down in a roasting pan or baking sheet. Add a little water to the pan, enough to cover the bottom. This allows the squash to steam and become tender. Alternately, covering the dish with foil will also let the squash steam.

Bake in the preheated oven for 30 to 45 minutes. Because squash sizes vary, check it at about 30 minutes. The squash is ready when you can easily pierce the squash with a fork from the flesh clear through the peel. It will also easily separate into cooked strands.

Making Spaghetti Strands: Working horizontally, use a fork to gently separate the squash flesh from the peel into strands. Toss the spaghetti squash with a little butter or olive oil and salt and pepper to taste.

Make Ahead: Spaghetti squash will keep in the refrigerator for up to a week, or frozen for up to 3 months.

Marinara Sauce

Heat the oil in a medium saucepan and add the garlic. Stir while cooking for about 30 seconds to a minute. The garlic can brown and burn quickly. Add the tomatoes, sugar, oregano, and crushed red pepper flakes. Season to taste with salt and freshly ground pepper. Simmer for about 7 minutes.

  • Prep Time: 10
  • Cook Time: 35