Roasted Spaghetti Squash with Marinara

Serving spaghetti squash with pomodoro sauce.

I have to admit to a “Worst Cooks In America” moment.  I recently made the most atrocious dish.  It’s not the recipe I’m sharing  today – no, this Roasted Spaghetti Squash with Marinara is really tasty.  I’ll get to it in a moment.

a whole spaghetti squash on a cutting board.

My de-sgust-atory adventure started this weekend when I bought a huge  bunch of rainbow chard at the market.   I made a simple saute of the greens and stems in a little olive oil, with some garlic, red pepper flakes and a squeeze of lemon.  So far so good.

Scooping the seeds from the squash.

Actually, it was very good.  Very mild flavor with a faint earthy, almost beet-like finish.  We had it with a turkey breast and some spicy curried cauliflower.  It was delicious.

Roasting spaghetti squash, cut side down on a baking sheet.

Here’s where I got into trouble.  Yesterday, I was rooting through the fridge, looking for inspiration, and I saw the leftover containers of chard and cauliflower.

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The roasted squash is tender.

   Remembering how much I’d enjoyed them,   I wondered how they would be in a soup — together.  I decided to find out and put them into a blender with some chicken stock to make a curried cauliflower and chard soup.  I served it to myself for lunch.

Scraping the strands of spaghetti squash using a fork.

It was smooth and creamy.  I could taste each of the vegetables distinctly.  The curry and spices added heat. It was a deep forest green color.    It reminded me of pond scum and it was revolting.

I managed to finish a bowl of it by telling myself it was very healthy for me and I shouldn’t waste food — but it was vile.  Anyway, I promise not to inflict that kind of suffering onto you.

A bowl of spaghetti squash with fresh thyme.

On the other hand, this roasted spaghetti squash is quite good — made even better with homemade marinara sauce and a sprinkling of parmesan cheese.  This is also so simple, I can hardly call it a recipe.  It’s more like giving yourself an opportunity to enjoy a glass of wine while your dinner cooks.  Try it,  you’ll see what I mean.  

It’s also a perfect side dish with chicken or pork.  For anyone following low-carb diets (like me) or anyone avoiding gluten, spaghetti squash is a real winner.  It satisfies the craving, without leaving you feeling heavy or bloated.  Love it!

Like some healthy meatballs with your spaghetti squash? Try these Healthy, Saucy Chicken Meatballs.

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Serving a plate of spaghetti squash with marinara.
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4.34 from 6 votes

Roasted Spaghetti Squash with Marinara

Low-carb spaghetti – you bet!  Spaghetti squash is light, but filling and goes great with your favorite marinara sauce.
Author: Lisa Lotts
Course Main Course
Cuisine American
Keyword spaghetti squash, tomato sauce
Dietary Restrictions Dairy-Free, Egg Free, Gluten-Free, keto, Low-Carb, Vegan
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4


  • 1 3-4 pound spaghetti squash
  • 2-3 tablespoons olive oil
  • salt & pepper to taste
  • 3 cups marinara sauce


  • Preheat oven to 375℉. Cover a sheet pan with parchment paper, set aside.
  • With a very sharp knife, slice the spaghetti squash in half lengthwise. Scoop out the seeds and any excess fibers with a spoon.
  • Rub oil onto the flesh of each squash.
  • Place squash, flesh side down on the baking sheet.
  • Roast for 45 minutes or until skin is puckered and flesh is soft.
  • Remove from oven and set aside until squash is cool enough to handle. With a fork, run the tines through the flesh both vertically and horizontally to break it up and separate the strands.
  • Transfer to a serving dish and serve with homemade marinara from this site, or your favorite spaghetti sauce.


I make large batches of marinara sauce (link below) and freeze portions of it in plastic storage bags, so it’s always ready to go. Any good spaghetti sauce would work!


Calories: 243kcal | Carbohydrates: 42g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Sodium: 1044mg | Potassium: 1098mg | Fiber: 9g | Sugar: 20g | Vitamin A: 1340IU | Vitamin C: 22.4mg | Calcium: 128mg | Iron: 3.3mg

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  1. 5 stars
    Oh, I can so relate to your culinary adventures. Isn’t it fun though creating new concoctions?

    Great minds think alike – I just bought a spaghetti squash. The variety is called orangetti and is the color of a pumpkin. The grocery store placed them right next to the traditional spaghetti squash. Can’t wait to try it and I bake my squash the same way you do. I bet it will go great with marinara!

    1. I’m going to have to be on the lookout for orangetti! That would be awesome at Halloween!

  2. Debi at Life Currents says:

    I would love to make this. I just need to figure out how to get my family to eat spaghetti squash. This looks incredible.

    1. If your family eats vegetables, then they’ll probably enjoy spaghetti squash. It isn’t mushy, has a mild flavor and you can dress it up any way you like it!

  3. 5 stars
    You know I still have not tried this! I am not sure why since you make it look so easy. Pinning to my Whole 30 board.

  4. 5 stars
    Yummy! I’ve never tried to make spaghetti squash, you make it sound so delicious and easy to do, very tempting!

    1. Give it a try – it’s simple and healthy! My husband prefers it to regular pasta.