Spaghetti Squash Recipe

I’m always looking for ways to get more vegetables onto my family’s dinner table without sacrificing flavor or comfort. This easy spaghetti squash recipe delivers exactly that, transforming a simple roasted squash into a rich, restaurant-quality meal. We transform roasted red bell peppers into a silky, smoky cream sauce that clings beautifully to the squash strands, making for a hearty, satisfying meal. It’s easy enough for a weeknight but feels special enough for guests, offering a vibrant, healthy twist on comfort food. This recipe focuses on simple, whole ingredients that come together quickly and minimize fuss. The smoky paprika gives it a deep flavor profile that kids and adults love.

Ingredients

• 1 medium spaghetti squash (approx. 1.2-1.5 kg / 2.5-3.3 lb): Choose a firm squash with a hard, unblemished shell; this size will yield about 4-6 servings for a family dinner.
• 30 ml (2 tablespoons) olive oil, divided: Used for roasting both the squash and the red peppers to enhance browning and flavor, providing a crucial depth of taste to this spaghetti squash recipe.
• 5 ml (1 teaspoon) fine sea salt, divided: Essential for seasoning both the squash during roasting and balancing the finished smoky cream sauce.
• 2.5 ml (½ teaspoon) freshly ground black pepper, divided: Adds a subtle bite and necessary seasoning to both parts of the dish.
• 2 large red bell peppers (approx. 400 g / 14 oz total): These form the base of the sauce, providing natural sweetness and vibrant color once roasted. Look for firm, shiny peppers without soft spots.
• 3 cloves garlic, minced: A fundamental aromatic that adds depth to the savory cream sauce.
• 60 g (½ medium) yellow onion, finely diced: Sautéed until translucent to create a sweet and savory foundation for the sauce.
• 5 ml (1 teaspoon) smoked paprika, plus extra for garnish (optional): The star spice that provides the signature smoky depth to the red pepper cream; avoid using regular paprika here as the flavor profile will be completely different.
• 120 ml (½ cup) vegetable broth: Used to thin the sauce to the correct consistency and blend with the roasted peppers; chicken broth can also be used here.
• 120 ml (½ cup) heavy cream (35% fat): Adds richness and creates the luxurious, creamy mouthfeel of the sauce; for a lighter version, try half-and-half or whole milk.
• 15 ml (1 tablespoon) chopped fresh parsley, for garnish: Provides a fresh, colorful contrast to the rich red sauce and finishes the dish nicely.

Instructions

1. Prep the Spaghetti Squash and Preheat Oven: Preheat your oven to 200°C (400°F). Carefully halve the spaghetti squash lengthwise using a sharp chef’s knife. Use a sturdy spoon to scrape out and discard the seeds and stringy bits from the center cavity.
2. Roast the Squash and Peppers: Brush the cut sides and flesh of both squash halves with 15 ml (1 tablespoon) of olive oil and season evenly with 2.5 ml (½ teaspoon) of salt and 1.25 ml (¼ teaspoon) of black pepper. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast for 45-60 minutes, or until the flesh is tender when pierced with a fork and the edges are lightly caramelized; while the spaghetti squash roasts, prepare the red pepper cream.
3. Roast the Red Peppers: Core and quarter the red bell peppers, removing all seeds and white pith. Toss the pepper quarters with the remaining 15 ml (1 tablespoon) of olive oil and a pinch of salt on a separate baking sheet. Roast alongside the spaghetti squash for the last 20-25 minutes, or until softened and lightly charred around the edges; a little charring adds great smoky depth to the sauce.
4. Sauté Aromatics for the Sauce: In a medium saucepan, heat a drizzle of olive oil over medium heat. Add the finely diced yellow onion and sauté for 5-7 minutes until softened and translucent, stirring frequently. Add the minced garlic and smoked paprika, cooking for another minute until fragrant; watch carefully to prevent the garlic from burning, as this can make the sauce bitter.
5. Blend the Cream Sauce: Transfer the roasted red peppers, sautéed onion and garlic mixture, vegetable broth, and heavy cream to a high-speed blender. Blend until completely smooth and creamy; this should only take about 30-60 seconds in a good blender. Taste and season with the remaining 2.5 ml (½ teaspoon) salt and 1.25 ml (¼ teaspoon) black pepper, adjusting as needed. Pour the sauce back into the saucepan and keep warm over low heat. If the sauce looks too thick after blending, add a tablespoon of vegetable broth or water at a time until you reach your desired consistency.
6. Scrape the Spaghetti Squash Strands: Once the spaghetti squash is cooked, remove it from the oven and let it cool slightly until easy to handle. Using a fork, carefully scrape the strands of spaghetti squash into a large bowl; scrape from the outside in towards the center for longer, spaghetti-like strands. Discard the empty squash shells or set them aside if you plan to serve the final dish in them for presentation. My favorite time-saver for this spaghetti squash recipe is to scrape the strands directly into the serving bowl as soon as it’s cool enough to handle, saving on extra dishes.
7. Combine and Bake to Finish: Add the warm smoky red pepper cream sauce to the bowl with the spaghetti squash strands. Toss gently until all the squash strands are thoroughly coated with the vibrant sauce. If serving in the shells, spoon the mixture back into the roasted squash halves and return to the oven to bake at 180°C (350°F) for another 10-15 minutes, allowing the flavors to meld and the dish to heat through completely.
8. Garnish and Serve: To plate, serve the spaghetti squash directly in its roasted shell on a dark ceramic or slate plate for striking contrast. Garnish each half with a delicate drizzle or swirl of any remaining smoky red pepper cream. Sprinkle generously with fresh chopped parsley and optionally, a light dusting of smoked paprika over the top to highlight the flavor profile.

Tips for Perfect Spaghetti Squash Strands

The secret to a great spaghetti squash recipe is ensuring the strands are firm, not mushy. Here are a few essential tips to help you get the best texture every time.

• Avoid Watery Squash: Roasting the squash cut-side down helps prevent excess moisture retention. If you see liquid in the shell after cooking, drain it before scraping.
• Scrape Smartly: Use a fork to scrape the squash in long, continuous motions from top to bottom, following the natural grain of the squash strands. This maximizes the length of the strands.
• Don’t Overcook: While tender flesh is necessary, overcooking spaghetti squash can make the strands mushy and break down easily. Test for doneness by piercing the flesh with a fork; it should feel tender but still have a slight bite.

Variations and Serving Suggestions

This simple smoky red pepper cream sauce base makes for a versatile meal. You can easily adapt this spaghetti squash recipe to suit different dietary needs or add extra protein for a more substantial dinner.

• Add Protein: Turn this into a full meal by adding shredded rotisserie chicken, sautéed Italian sausage, or grilled shrimp to the sauce. This makes it a high-protein dinner idea.
• Make it Dairy-Free/Vegan: For a completely plant-based option, swap the heavy cream for full-fat coconut milk (for a slightly sweeter taste) or a high-quality non-dairy creamer.
• Adjust the Heat: If you enjoy spice, add a pinch of cayenne pepper or red pepper flakes to the sauce alongside the smoked paprika for extra depth.
• Serving Ideas: This dish pairs perfectly with a simple green salad and crusty bread or can be served as a side dish for roasted chicken or steak.

Meal Prep and Storage Notes

This spaghetti squash recipe is excellent for easy meal prep. The sauce keeps well in the fridge, making weeknight dinners a breeze when combined with pre-cooked squash.

• Make Ahead: The smoky red pepper cream sauce can be made completely ahead of time and stored in an airtight container in the refrigerator for up to 3 days. Reheat gently before combining with freshly cooked squash.
• Storage: Store leftovers in an airtight container in the refrigerator for 3-4 days. The sauce will continue to thicken as it chills.
• Reheating: Reheat individual portions gently in the microwave or on the stovetop over low heat. If the sauce is too thick after refrigerating, add a splash of broth or water when reheating.

FAQs

How do I cut a spaghetti squash safely?

To cut a large squash more easily, pierce the skin several times with a fork and microwave for 2-3 minutes to soften the rind slightly before halving lengthwise with a sharp, sturdy knife. This makes cutting significantly safer.

Can I cook the spaghetti squash in the microwave instead of roasting?

Yes, for faster cooking, you can wrap the halved, seeded squash tightly in plastic wrap and microwave for 10-15 minutes, or until tender. However, roasting offers a superior flavor and texture for this specific spaghetti squash recipe.

Is this recipe considered low-carb?

Yes, spaghetti squash is significantly lower in carbs than traditional wheat pasta, making this recipe an excellent low-carb and gluten-free alternative for healthy eating. This recipe focuses on whole ingredients without added sugar.

Can I use other types of squash for this recipe?

While you can use other types of winter squash, only spaghetti squash creates the unique noodle-like strands; other varieties will result in a puréed mash. You can try acorn squash or butternut squash, but the texture will be completely different.

What other ingredients can I add to this recipe?

Fresh spinach, mushrooms, or roasted cherry tomatoes are wonderful additions to stir into the sauce. For extra flavor, I often sprinkle some Parmesan cheese on top just before serving for a savory finish.

How do I ensure the sauce isn’t too thick?

If the sauce is too thick after blending, add a tablespoon of vegetable broth or water at a time until you reach your desired consistency. This ensures the sauce coats the squash strands perfectly without being overly heavy.

Conclusion

This easy spaghetti squash recipe proves that eating healthy doesn’t mean sacrificing flavor or feeling deprived. Save this recipe on Pinterest for a simple, family-friendly meal that transforms your weeknight dinners into something special.

spaghetti squash recipe

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• Author: Rachel Thompson
• Total Time: 75 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian, Low-Carb, Gluten-Free

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Description

This easy spaghetti squash recipe transforms a simple roasted squash into a rich, restaurant-quality meal. A silky, smoky red pepper cream sauce coats the squash strands for a hearty, satisfying dish that’s perfect for a weeknight.

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Ingredients

Scale 1x2x3x

• 1 medium spaghetti squash (2.5–3.3 lb)
• 2 large red bell peppers (approx. 14 oz total)
• 2 tablespoons olive oil, divided
• 1 teaspoon fine sea salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1/2 medium yellow onion, finely diced
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 cup vegetable broth
• 1/2 cup heavy cream
• 1 tablespoon fresh parsley, chopped

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Instructions

1. Prep and Roast Squash: Preheat oven to 400°F (200°C). Halve spaghetti squash lengthwise, scoop out seeds, and brush cut sides with 1 tablespoon of olive oil. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Place cut-side down on a baking sheet and roast for 45-60 minutes, until tender.
2. Roast Red Peppers: While the squash roasts, core and quarter the red peppers. Toss with the remaining 1 tablespoon of olive oil and a pinch of salt on a separate baking sheet. Roast alongside the spaghetti squash for the last 20-25 minutes, until soft and lightly charred.
3. Sauté Aromatics: In a medium saucepan, sauté the diced yellow onion over medium heat until softened (5-7 minutes). Add the minced garlic and smoked paprika, cooking for another minute until fragrant.
4. Blend Smoky Cream Sauce: Transfer the roasted red peppers, sautéed aromatics, vegetable broth, and heavy cream to a high-speed blender. Blend until completely smooth and creamy. Season with the remaining salt and pepper. Pour the sauce back into the saucepan and keep warm over low heat.
5. Combine and Serve: Once the squash is cooked, scrape the strands into a large bowl using a fork. Add the warm red pepper cream sauce and toss gently to coat all the strands. Serve garnished with fresh parsley and a dusting of smoked paprika.

Notes

To avoid watery squash, roast cut-side down. For longer strands, scrape the squash from the outside in towards the center. The smoky red pepper cream sauce can be made completely ahead of time and stored for up to 3 days in the refrigerator.

• Prep Time: 15 minutes
• Cook Time: 60 minutes
• Category: Main Dish
• Method: Roast
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 250 calories
• Sugar: 3g
• Sodium: 575mg
• Fat: 12g
• Saturated Fat: 6g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 3g
• Protein: 4g
• Cholesterol: 15mg