Spaghetti Squash with Tomato Basil Sauce


Swapping spaghetti squash for pasta is a great way to cut back on carbs and calories in this saucy vegan dinner. Here, we have tossed the squash with a simple fresh tomato sauce. Jazz up the sauce with crushed red pepper flakes, Kalamata olives and/or capers, if you like.

Prep Time:
30 mins
Additional Time:
30 mins
Total Time:
1 hr
4 servings


  • 1 medium spaghetti squash (4-5 pounds), cut in half, seeds removed

  • 3 tablespoons extra-virgin olive oil

  • cup chopped onion

  • 4 garlic cloves, minced

  • 2 pounds ripe tomatoes, diced (about 4 cups; save juices)

  • ¼ cup vermouth, dry red wine or dry white wine

  • ½ teaspoon ground pepper

  • ¼ teaspoon salt

  • 8-10 fresh basil leaves, torn


  1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.

  2. Place spaghetti squash halves, cut-side down, on the prepared baking sheet. Bake until the squash is tender when pierced with a knife, 40 to 50 minutes.

  3. Meanwhile, heat oil in a large skillet over medium-high heat. Add onion and cook, stirring often, until fragrant and starting to soften, 2 to 3 minutes. Reduce heat to medium. Add garlic and continue cooking until golden, about 2 minutes. Add tomatoes and their juices. Increase heat to medium-high. Add vermouth (or wine) and cook, stirring occasionally, until the tomatoes begin to break down, 4 to 5 minutes. Stir in pepper and salt. Reduce heat to low and simmer for 5 minutes. Remove from heat and cover.

  4. When the squash is cool enough to handle, use a fork to scrape the flesh from the shell; add it to the tomato sauce. Stir in basil.

Nutrition Facts (per serving)

268 Calories
12g Fat
37g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 268
% Daily Value *
Total Carbohydrate 37g 14%
Dietary Fiber 9g 30%
Total Sugars 17g
Protein 5g 10%
Total Fat 12g 15%
Saturated Fat 2g 9%
Vitamin A 2368IU 47%
Vitamin C 47mg 52%
Folate 68mcg 17%
Sodium 322mg 14%
Calcium 115mg 9%
Iron 2mg 12%
Magnesium 71mg 17%
Potassium 1028mg 22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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