Spectacular Spaghetti Squash

Squash Lovers! The hard squash season is upon us, and this is a fun way to eat spaghetti squash. It has a great texture and is a really good complement to the rich marinara sauce. Both flavorful and colorful, it’s a vegetarian lover’s delight. Plus it’s gluten free!


1 small Spaghetti squash, about 7 inches long
4 tablespoons olive oil
1 teaspoon minced garlic
1 14.5 oz. can chopped tomatoes
1 cup marinara sauce (homemade or your favorite brand)
cup green olives with pimientos, chopped coarsely
2 tablespoons capers, drained
2 teaspoons sea salt
1 teaspoon palm sugar* (or whichever type you like)
Pinch of red pepper flakes
3 tablespoons shredded Parmesan cheese


  • Preheat oven to 375 degrees. Cut squash in half lengthwise. Place in a pan flesh-side down, add ¼ inch water, and cover with foil tightly. Bake for one hour or until fork goes into squash easily.
  • Saute garlic in 2 tablespoons of oil in a small frying pan or small pot. Cook for one minute on medium heat, stirring to make sure it doesn’t burn. Add canned tomatoes and cook five minutes.
  • Add marinara sauce, olives, capers, salt, sugar and red pepper flakes. Cook another 10 minutes on low heat until sauce reduces down slightly and thickens. Remove from heat and cover.
  • Remove squash from oven. Uncover and flip squash over to cool. Use large spoon to remove flesh. Toss with 2 tablespoons oil and 1 teaspoon salt.
  • Place scoop of squash onto plates, top with sauce and sprinkle with parmesan cheese. A less fancy but equally tasty way to serve it is to mix sauce in with the squash. Place in pan, top with cheese and put in oven for 10 minutes to allow cheese to melt.

Serves: 6 to 8

Total cooking time: 90 minutes.


*Tip from the HeartMath Kitchen

Palm sugar is made from the sap of a sugar palm tree (also called date palm). A natural sweetener that comes from trees and is collected as sap – like North American maple syrup. The sap is then boiled in enormous vats to create either a sugar paste (sold in jars or tins) or rock-like chunks of sugar also known as “jaggery.” (Jaggery can be made from cane sugar as well – it just means the solid, rock-like form of sugar.) It comes in bags and looks like brown sugar.

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Joel Romp
Joel R2 years ago

I have yet to try this, I am new to vegetarianism and does this honestly taste or work great wish spaghetti?

Lis T.
Elisabeth T2 years ago

Thanks for the recipe, looks wonderful!

Amber Nutter
Amber N2 years ago

I think I'll try this. :)

Lis T.
Elisabeth T2 years ago

Thanks for the recipe, looks wonderful!

Anteater Ants
Anteater Ants2 years ago

spamer flagged

Anteater Ants
Anteater Ants2 years ago

What is marinara sauce?

Elena T.
Elena Poensgen2 years ago

Thank you :)

Mary T.
Mary T2 years ago

thanks for the recipe..have a spaghetti squash; now I know what to do with it

Beverly C.
Beverly C2 years ago

sounds good....thanks for the recipe!

Patricia H.
Patricia H.2 years ago

yummy, thanks for posting vegan friendly recipes