Spaghetti Squash Noodles With Roasted Vegetables
Spaghetti squash noodles with roasted vegetables is all about healthy, low calorie and satisfying. The shortcuts below will get this veggie comfort food on the table in under 30 minutes.
If you’re tired of salads or feel guilty about indulging too much lately, this guilt-free, lower calorie, healthy meal might just do the trick.
This is one of the meals I brought to my daughter/partner, right after she had a baby and couldn’t think straight let alone cook. Mom wanted to make sure she (and hubby) were eating their vegetables 🙂
Choose your cooking method
1. Roast the squash and the vegetables
This option uses one pan and roasts everything at the same time.
- Pros: Minimal hands-on time. You can cook in the dead of winter when you don’t want to step outside to use your grill – or, of course, if you don’t have a grill. The veggies get extra flavor from caramelization in the oven.
- Cons: It takes longer – just over an hour
2. Microwave the spaghetti squash. Grill or sauté the veggies
- Pros: Much shorter total recipe time – less than 30 minutes. The veggies get added flavor from the charring on the grill.
- Cons: This method needs more attention.
Ingredients – tailored to your taste
Vegetable options: For roasting or grilling, some good choices are onions, eggplant, peppers, zucchini, mushrooms, butternut squash, sweet potato, cabbage, cauliflower. If roasting, you can also add some cherry tomatoes or shaved carrots.
Flavors: We’ve included an simple balsamic dressing in the recipe. This is optional. Feel free to use any other dressing you like. Or, instead, add a drizzle of olive oil with parmesan cheese or feta cheese. You can also add some heat with red pepper flakes.
Fresh herbs: Thyme, rosemary, basil, chives, Italian seasoning, parsley or cilantro will all enhance the flavor of the mild squash and vegetables. Choose your favorites.
Step-by-step instructions
These pictures and instructions are for the roasting method. The microwave and grilling instructions are in the recipe notes.
Cut vegetables into small pieces and toss with olive oil, salt and black pepper in a large bowl.
Cut squash in half (see recipe for easier way to do it), remove seeds and season it. Lay squash and veggies on a large baking sheet. Squash should cook cut side down. Roast until tender, 30-45 minutes.
Make dressing (if using). Lay roasted veggies over spaghetti squash and drizzle on dressing or other garnish.
What to serve with this recipe
Serve the spaghetti squash noodles with roasted vegetables as a main course with some warm crusty bread or as a side dish with maple glazed salmon, sous vide chicken thighs or marinated pork chops.
I like to finish the dish with a drizzle of dressing (recipe below) or alternatively with a splash of olive oil, a handful of grated Parmesan cheese and some fresh chopped herbs.
Shortcuts (to cut time in half)
- Microwave squash to make it easier to cut in half and to cook it more quickly. See recipe notes.
- Grill vegetables in a grill basket. Or sauté them in a skillet.
- Dressing options: Instead of the dressing in the recipe, use a good store bought dressing. Or instead, just add garnishes such as a splash of olive oil, a handful of grated Parmesan cheese and some fresh chopped herbs.
Make Ahead
- The squash and vegetables can be made ahead and warmed before serving. Add garnishes or dressing (if using) just before serving.
- Store leftovers in an airtight container for 2-3 days. It may get a bit watery with the veggies and dressing though.
Recipe FAQ
Spaghetti squash – also called vegetable spaghetti or noodle squash – is a variety of winter squash, usually yellow or orange in color. It has a slightly nutty, sweet flavor and a unique way of turning into fine spaghetti-like strands when cooked. Its a perfect vehicle for bold sauces and toppings because it’s very mild in taste. It can be cooked soft or al dente (with some bite).
According to Healthline, spaghetti squash is a nutrient-dense food as it is low calorie, low carb and a decent source of fiber, vitamin C, manganese, vitamin B6, and niacin. One cup of spaghetti squash only has 42 calories and 10 carbs (way lower than spaghetti pasta).
Love spaghetti squash?
Try our vegetable spaghetti squash recipe (Mexican-style)
If you like this recipe, please leave a 5 star rating 🌟🌟🌟🌟🌟in the recipe card below. And if you REALLY like it, consider a review in the comments. Thanks very much!
Spaghetti Squash Noodles With Roasted Vegetables
Ingredients
- 1 whole spaghetti squash
- 1 teaspoon olive oil
- salt and pepper
- Garnish (optional): Parmesan cheese, feta cheese and/or chopped fresh herbs e.g. parsley, basil, thyme
Vegetables
- 1 medium onion, sliced thin
- 6 cups fresh vegetables, cut in 1 inch/2.5 cm pieces e.g. eggplant, peppers, mushrooms, zucchini
- 2 tablespoon olive oil
- 1 teaspoon dried thyme
- salt and pepper
Dressing (optional)
- 1/2 tablespoon honey or maple syrup
- 1/2 teaspoon Dijon mustard
- 1/2 tablespoon Balsamic vinegar
- 1/2 teaspoon finely minced garlic (1 small clove)
- 1 1/2 tablespoon olive oil
- salt and pepper to taste
Instructions
- Preheat oven to 425F/218C. Line a large sheet pan with parchment paper or with foil sprayed with cooking spray.
- PREPARE SPAGHETTI SQUASH: Cut off 1/2 inch/1.3 cm on one end on cutting board. Stand up squash on flat end. Cut in half lengthwise. ALTERNATIVELY (and the best way I think), pierce 2-3 times with sharp knife, microwave for 4 minutes, then cut in half lengthwise (squash will be MUCH easier to cut after microwaving). Scoop out seeds with a spoon. Rub with oil, sprinkle with salt and black pepper. Place squash CUT SIDE DOWN at one edge of sheet pan.
- PREPARE VEGETABLES: Toss sliced onions and cut vegetables with oil, salt and pepper. Spread out in single layer on pan beside squash. If you don't have a large enough pan, use one pan for squash and another for vegetables.
- ROAST SQUASH AND VEGETABLES about 30-40 minutes (cooking time depends on size of your squash) until squash is fork tender and vegetables are beginning to caramelize. Stir veggies half way through roasting. Remove from oven and let squash cool for 10 minutes. If veggies need more time, return to oven for 5-10 minutes to ensure any liquid is absorbed. Using a fork, 'rake' squash to create spaghetti-like strands of squash. Note 1 to microwave squash. Note 2 to grill vegetables.
- MAKE DRESSING (OPTIONAL): While veggies are roasting, make dressing if desired. Whisk together all ingredients. Note 3 for dressing options.
- ASSEMBLE AND SERVE: Transfer squash strands to plate or bowl. Top with roasted vegetables. Drizzle on dressing if using. Or drizzle with olive oil and sprinkle generously with Parmesan cheese or feat. Garnish with chopped parsley or other chopped fresh herbs and a little sea salt if you like.
Recipe Notes
- To microwave squash: Pierce squash a few times with a knife. Microwave whole for 4 minutes (this just makes it easier to cut in half). Cut squash in half lengthwise. Scoop out seeds. Place two halves cut side down in a microwavable dish filled with an inch of water. Microwave on high for 10-14 minutes (depending on size of squash and power of microwave) or until easily pierced with a fork.
- To grill vegetables: Heat grill to medium-high. Place cut vegetables in grill basket that has been sprayed with oil. Toss with oil, salt and pepper. Place grill basket on grill. Close lid. Cook for 8 minutes. Stir. Cook another 8-10 minutes or until vegetables are tender and some parts are charred. If you don’t have a grill, sauté vegetables in a large non stick skillet for 8-10 minutes on medium-high heat.
- Dressing options: Instead of the dressing in the recipe, use a good store bought dressing. Or instead, just add garnishes such as a little bit of extra virgin olive oil, a handful of grated Parmesan cheese or crumbled feta cheese and some fresh chopped herbs.
- Make Ahead:
- The squash and vegetables can be made ahead and warmed before serving. Add garnishes or dressing (if using) just before serving.
- Store leftovers in an airtight container for 2-3 days. It may get a bit watery with the veggies and dressing though.
Wow! This was great–and flexible! Different dressings and veggies, depending on what’s in the fridge, and you’ve got a whole new flavor profile.
I do think that the calorie count given in the Nutrition info is very inflated. If you total the Olive Oil for the entire recipe-the only ingredient that has substantial calories–the total is about 450 calories for the entire dish.
You show 500+ calorie per-serving. Lots of folks may pass it by if they are calorie conscious.
Thank you, and keep the yummy recipes coming!
Hi Susan, I am so glad you liked the recipe. I love making recipes flexible so that people have options wherever possible, especially when it comes to using up stuff in your fridge or changing the flavors to suit your tastes. As for the calories, I agree they do seem a bit high for a dish that is 90% veggies. We use a nutrition calculator so the measures will never be exact. In this recipe, for example, they will largely depend on the vegetables you choose to roast. And of course the portion size. I based the calculations on 3 main dish portions. If you stretch it to 4, the calories would be under 400. Or if you cut out or reduced the dressing, that would lower the calories too. I see how people might pass if they see a high calorie count, but I hope not! Thanks so much for leaving a comment 🙂
Looks delicious! . Can’t wait to try these!
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