Updated: Jan 25
Spaghetti squash is perfectly- named. It is that large yellow vegetable, filled with long strands of what appears to be pasta! This “pasta” is a fun way to work more veggies into the diet.
Roasting is a popular (although time-consuming) way to prepare spaghetti squash. Boiling cuts the time in half! This simple recipe is delicious and may serve as the main dish or as a side.
One large spaghetti squash, boiled until softened (usually at least 30 minutes). NOTE: Use enough water to cover the squash. Turn it occasionally while boiling.
3 tablespoons extra virgin olive oil
2 cloves fresh garlic, minced OR 1 teaspoon garlic powder
2 teaspoons Italian herb seasoning
½ teaspoon red pepper flakes
1 teaspoon salt
1 cup grated parmesan cheese or shredded Italian blend cheese.
Fresh parsley for garnish
Pre-heat oven to 375 degrees.
When spaghetti squash has cooled enough handle, slice lengthwise.
Remove the seeds and pulp.
Scrape each half with a fork to create strands resembling spaghetti noodles.
Place the “noodles” into a large bowl.
Add olive oil, garlic, Italian herb seasoning, red pepper flakes and salt. Toss well.
Place spaghetti squash into a baking dish.
Top with parmesan or Italian cheese blend.
Bake for 10 -15 minutes (until cheese completely melts).
Remove from oven and garnish with snipped fresh parsley.
Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on our YouTube channel!
Written by Jenny Favret, MS, RD, LDN
Nutritionist, Duke Pediatrics Healthy Lifestyles Program