January 7, 2015
3 New & Delicious Ways to Use Spaghetti Squash

Spaghetti squash is one of our favorite veggies: it's very easy to prepare (see recipe here: /resources-tools/recipes/s-z/spaghetti-squash.aspx#.VLRZLREtDcs) and can add a great texture to a lower-cal, stage 2 style noodle recipe.

To add to your recipe collection, here are a few new and interesting ways to use this versatile veggie!


Spaghetti Squash a la Puttanesca (Stage 2)

Adapted from: The Real Life RD


Servings yielded: 2

Prep time: 10 minutes

Total time: 20 minutes


  • 5 oz. chopped mushroom

  • 5 oz. chopped zucchini

  • 3 oz. chopped bell pepper

  • 1 oz. sliced green olives

  • 1 ½ oz. diced onion

  • 2 cloves garlic, diced

  • 4 oz. sliced cherry tomatoes

  • Italian herbs (to taste)

  • Sea salt (to taste)

  • 1 lb. (~3 cups) cooked & drained spaghetti squash

  • 2 tsp. olive oil

Spray pan with non-stick spray and heat on medium. Sauté onions and garlic for 2-3 minutes. Add peppers, zucchini and mushrooms and cook 3-5 minutes until lightly brown.

Then add chopped tomatoes and cook for 1 more minute. Stir in your spaghetti squash and olives and cook until heated through. Add sea salt to taste, and as much Italian herb blend as you prefer. Drizzle with olive oil and top with sliced very lean protein, such as cooked chicken, tofu or shrimp and enjoy ½ cup berries on the side for a complete stage 2 meal! Hint: see spaghetti squash recipe for cooking tips! Easily done in the microwave or oven, depending on time

Nutritional information (without protein option, salt or berries) per serving: 175 calories, 8g fat, 293mg sodium, 25g carbohydrate, 6g fiber, 10.5g sugar, 5g protein


Spaghetti Squash Pad Thai (Stage 2)

Adapted from: The Real Life RD


Servings yielded: 2

Prep time: 5 minutes

Total time: 15 minutes


  • 2 lb. cooked & drained spaghetti squash (~6 cups)

  • 12 oz. broccoli florets

  • 8 oz. sugar snap peas

  • 4 oz. chopped carrots

  • 2 oz. sliced red or orange bell pepper

  • 2 oz. sliced green bell pepper

  • 1 cup of shelled edamame


  • ¼ cup natural peanut butter

  • ¼ cup rice wine vinegar

  • ¼ cup lower-sodium soy sauce

  • 2 tablespoons lime juice

Grilled very lean protein of choice (ex: chicken, fish, shellfish or high protein tofu)

If frozen, microwave the broccoli and sugar snap peas until defrosted. If fresh, set aside. Steam carrots for 2 minutes in the microwave to slightly soften. Then sauté green pepper for 3 minutes in a pan lightly sprayed with non-stick cook spray. Once the green pepper has cooked, add in the rest of your veggies.

Add all the sauce ingredients to a bowl and whisk until combined. To the pan, add in your edamame and cook for 2 minutes until heated through. Add spaghetti squash to the pan. And stir until all the veggies are combined with the squash. Then pour on your sauce and let it cook on low heat for ~3 minutes until all the sauce has been almost absorbed. Top with protein of choice, and enjoy with ½ cup berries for a stage 2 meal!  

Nutritional information (without protein option or berries) per serving: 220 calories, 10g fat, 645mg sodium, 24g carbohydrate, 6g fiber, 10g protein



Mexican Stuffed Spaghetti Squash (Stage 6)

Adapted from:


Servings yielded: 4

Prep time: 20 minutes

Total time: 30 minutes


  • 2 lb. cooked & drained spaghetti squash

  • 2 tsp. olive oil

  • 6 oz. chopped zucchini

  • 4 oz. diced bell pepper

  • 4 oz. diced red onion

  • 15 oz. black beans (canned, reduced sodium)

  • 1 tsp. cumin

  • 1 tsp. chili powder

  • 1 tbsp. minced garlic

  • Pepper, to taste

  • 2 oz. low-fat cheddar cheese, shredded

  • ¼ cup chopped cilantro

  • 2 oz. pico de gallo or other fresh salsa

  • 1 cup non-fat Greek yogurt

  • 2 oz. avocado

Cook spaghetti squash per directions, saving shells.

In a large nonstick skillet, heat olive oil on medium heat. Add onions, bell pepper then zucchini and sauté for ~6 minutes. Season with pepper to taste, if desired. Add black beans, cumin, chili powder and garlic powder. Stir to combine.

Add spaghetti squash strands to bean mixture. Stir well to combine. Taste for additional seasoning if needed. At this stage,stir in cooked protein (recommended to add 8-12 oz. cooked ground lean turkey, chicken, beef or veggie crumbles) if desired for a complete stage 6 meal.

Divide mixture back into the 2 spaghetti squash shells. Top each with half the cheddar cheese. Turn on broiler, place spaghetti squash bake on cookie sheet and broil for ~2 minutes or until cheese is melted. Top each serving evenly with fresh salsa, Greek yogurt, chopped cilantro and avocado.

Nutritional information (without desired protein option) per serving: 265 calories, 7g fat, 43g carbohydrate, 16g protein, 432mg sodium 12g fiber


Due to it's quick prep, interesting texture and ability to soak up some great flavor, spaghetti squash ranks high on our list of comfort food favorites with a stage 2-6 twist. Whether you're avoiding grains, in the 20/20 Lifestyles program or just want to up your vegetable intake, you'll enjoy adding these to your recipe box!


Happy cooking!

Written by Erika Brown

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