By Leslie Hanft, Certified Holistic Health Coach
Roasted Spaghetti Squash with Tomato Sauce {Vegan & Gluten Free}

Roasted Spaghetti Squash with Tomato Sauce {Vegan & Gluten Free}

I wasn’t planning on sharing a new recipe this week, but I found some spaghetti squash at the market and made this dish for dinner a few days ago and it was a big hit with both my husband and son.  I was a bit surprised when my husband said, “you have to share this recipe, it is so good and so easy!”  He usually doesn’t have such strong of opinions about the recipes I share on my site.  Taking my husband’s feelings into account, along with the fact that spaghetti squash is generally only available in markets throughout the winter and spring (it is harvested in the fall and keeps for months in cool storage), I decided to share this super easy recipe with you right away.

The truth is, there isn’t much in cooking easier than roasting a spaghetti squash.  Simply cut the squash in half lengthwise and remove the seeds.  Season the squash with avocado oil, salt and pepper, place it flesh side down in a roasting pan and roast for about 40 minutes.  Just a quick side note, I use refined avocado oil because it offers one of the highest smoke points of all oils and it is ideal for roasting vegetables.


After removing from the oven, let the squash cool until you can handle it easily.  Then use a fork to scrape the strands of squash from the inside of the skin.  It will look just like spaghetti!


Even though this is a short post this week, I can’t leave you without sharing some of the health benefits of spaghetti squash.  You know with your veggies there will always be health benefits!! Spaghetti squash is rich in fiber and vitamins A and C while also containing vitamins E, K, several B-vitamins, calcium, zinc, copper, manganese and selenium.  It is a naturally low-calorie food so substituting spaghetti squash in place of pasta dramatically reduces the calorie content of your meal.  At the same time, the fiber in the spaghetti squash will help regulate your blood sugar and keep you feeling fuller for longer after your meal.  A win-win situation for anyone trying to maintain a healthy weight.

The best recommendation I can give for this recipe is to say that my son gobbled it up and never even missed the pasta.  What a fun way to get a kid to eat more veggies!  Enjoy!


Roasted Spaghetti Squash with Tomato Sauce {Vegan & Gluten Free}
Prep time
Cook time
Total time
Serves: 4
  • 1 large spaghetti squash
  • 2 tablespoons of refined avocado oil (I use refined avocado oil because of its high smoke point)
  • Pink himalayan sea salt and black pepper to taste
  • Your favorite tomato sauce (need a recipe - check out this post)
  1. Preheat the oven to 450 degrees.
  2. Split the spaghetti squash in half lengthwise and scrape out the seeds.
  3. Rub the inside of the squash with avocado oil and season with salt and pepper.
  4. Place flesh side down in a roasting pan and roast for about 40 minutes.
  5. You will know the squash is done when you can easily put a fork through the skin.
  6. Remove from the oven and let rest until cool enough to handle easily.
  7. While the squash is cooling, heat the tomato sauce in a pot over medium heat.
  8. When the squash is cool, use a fork to scape out the inside of the skin.
  9. Serve tomato sauce over spaghetti squash.
  10. Enjoy!


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