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How to Make Your Own Spaghetti Squash Marinara Meal

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A Spaghetti Squash Marinara Meal is a delicious option for anyone trying to switch to a healthier diet. The combinations of flavors and texture from the squash and marinara are fabulous. It’s also loaded with nutrition and is an extremely easy meal to make low-carb and/or gluten-free! 

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A Healthy Choice

Acorn, butternut, pumpkin, and spaghetti squash are just a few popular varieties of winter squash. Spaghetti squash stands out in the crowd because when cooked, its stringy flesh resembles spaghetti noodles. 

To make a Spaghetti Squash Marinara Meal, start by preheating your oven to 350 degrees F. Next, cut the spaghetti squash in half lengthwise and remove the seeds. Sprinkle the squash with a pinch of sea salt and place the cut sides of the squash (fleshy part facing down), in a parchment lined shallow roasting pan.

Roast the squash for 40 – 50 minutes or until the skin can easily be pierced with a fork. Remove the squash from the oven, let it rest for 5 to 10 minutes, then turn the squash over so that the cut sides are facing up. 

As you can see in the pictures above, the parchment paper catches any messy drippings and makes cleanup a cinch. 

Next, loosen and shred the flesh with a fork to form spaghetti-like strands. 

Roasted spaghetti squash is a healthy low-carb substitute for pasta. One cup of cooked spaghetti squash = 42 calories.

To make this a low-carb meal be sure to use a sugar-free marinara sauce. To make it a gluten-free meal be sure to use a gluten-free marinara.

However, if you aren’t concerned about counting carbs then consider making your own scrumptious homemade marinara or a made from scratch spaghetti sauce

As you can see, eating healthier doesn’t need to be complicated. A Spaghetti Squash Marinara Meal is just one way to keep things super simple. 

For variety, you can switch things up and add other toppings.

Other Topping Ideas:

  • fresh baby spinach
  • mozzarella cheese
  • chicken breast
  • fresh basil
  • grated parmesan cheese
  • pine nuts
  • pesto
  • roasted garlic
  • grilled red peppers

If you love this Spaghetti Squash Marinara Meal, you may also enjoy Low-Carb Spaghetti Squash Cajun Seafood Jambalaya

Spaghetti Squash Marinara Meal
Yield: 2 Meals

Spaghetti Squash Marinara Meal

Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour

A delicious, simple, and healthy dinner option that easily be make low-carb and/or gluten-free.


  • 1 medium size spaghetti squash
  • pinch of sea salt
  • 1 jar (24-ounces) regular or sugar-free marinara sauce or make your own homemade marinara (Low-Carb Option: use a sugar-free marinara. Gluten-Free Option: use a gluten-free brand of marinara.)
  • fresh basil for garnish


  1. Preheat oven to 350 degrees F. Line a shallow roasting pan with parchment paper.
  2. Carefully cut the sqush in half, lengthwise. Remove seeds and sprinkle with sea salt. Place cut sides facing down in pan.
  3. Roast for 40 - 50 minutes or until the skin of the squash can easily be pierced with a fork. Remove from oven, let rest for 5 - 10 minutes.
  4. Pour marinara sauce into a saucepan and warm over medium-low heat.
  5. After squash has rested, turn halves over so that the fleshy part is facing up. Using a fork, loosen and shred the flesh of the squash to form spaghetti-like strands. Pile strands onto two serving plates.
  6. Top with marinara sauce. Garnish with fresh basil. Serve.


Other topping options - mozzarella, fresh baby spinach, chicken breast, pesto, pine nuts, parmesan cheese, and roasted garlic and red peppers.

What is your favorite way to use spaghetti squash? 


More great ideas:

Thanks for sharing!

{ 5 comments… add one }
  • Jane August 19, 2020, 8:23 pm
    Looks good! I'll be sure to try it out with my garden veggies! My Profile
  • ROTILLERGUY October 15, 2019, 3:12 pm
    I love this blog ever tips amazing My Profile
  • Sara May 8, 2019, 6:16 pm
    Great Recipe! I can't wait to try it out when I harvest my squash. My Profile

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