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Spaghetti Squash Primavera is a vibrant, veggie-packed alternative to traditional pasta dishes, offering a nutritious, gluten-free twist that’s perfect for Meatless Mondays or light weekday dinners.
With just 338 calories and a solid 17 grams of protein per serving, it’s satisfying without being heavy.
The dish is high in fiber (9g), aiding digestion and helping you feel full longer.
It features plant-based ingredients with a touch of dairy for creaminess, making it rich in vitamins, antioxidants, and good fats, while remaining low in saturated fat.
The use of spaghetti squash as the base cuts down on carbs and adds a naturally sweet, nutty flavor that complements the quick homemade marinara beautifully.
Quick to prepare (just 30 minutes total), it’s also ideal for meal prep—just reheat and enjoy.
Easy, economical, and endlessly customizable, this recipe proves that healthy food can be both comforting and crave-worthy.
Must-Have Tools for Perfect Results
Chef’s Knife
Product Name: Victorinox Fibrox Pro Chef’s Knife
A sharp, well-balanced chef’s knife is essential for safely and precisely chopping vegetables like carrots, onions, and celery. Its versatility extends far beyond this recipe, making it a daily go-to for slicing, dicing, and mincing with ease.
Microwave-Safe Dish or Baking Sheet
Product Name: Nordic Ware Natural Aluminum Baking Sheet
Whether roasting the squash or microwaving it, a reliable baking sheet or microwave-safe dish helps achieve tender, evenly cooked results. This sheet pan is ideal for roasting veggies, baking cookies, or meal prepping all week long.
Saute Pan
Product Name: All-Clad Stainless Steel Fry Pan
This durable pan ensures even cooking of the vegetables and marinara, allowing flavors to meld without burning. Its wide base and sloped sides also make tossing or stirring ingredients effortless—great for any stovetop cooking task.
Broiler-Safe Casserole Dishes
Product Name: Staub Ceramic Baking Dishes, Set of 2
Perfect for serving and broiling, these dishes hold their heat and are stylish enough for the table. They’re great for portion-controlled meals and versatile enough for lasagna, gratins, and baked desserts.
Fork (for Spaghetti Squash)
Product Name: OXO Good Grips Stainless Steel Fork Set
Used to shred the cooked squash into pasta-like strands, a sturdy fork is key. Beyond this recipe, a quality fork is indispensable in everyday dining and food prep tasks like shredding meat or testing doneness.
Spaghetti Squash Primavera
Equipment
- 1 Chef’s knife
- (1) Microwave-Safe Dish or Baking Sheet
- 1 sauté pan
- (2) Small Casserole Dishes or Spaghetti Squash Halves
- (1) Fork
Ingredients
- 1 small spaghetti squash yields about 2 cups cooked
- 1 teaspoon olive oil
- 1 tablespoon minced shallots
- 1 clove garlic crushed
- ¼ cup diced red onion
- ¼ cup diced celery
- ¼ cup diced carrots
- 1 cup broccoli florets
- ½ cup diced zucchini
- 2 cups marinara sauce homemade or good-quality store-bought
- ½ tablespoon grated Pecorino Romano or your preferred hard cheese
- 3 ounces fresh mozzarella sliced or torn
- Salt and black pepper to taste
Instructions
- Prepare the Squash: Start by cooking the spaghetti squash. For the oven method, preheat your oven to 400°F (200°C). Slice the squash lengthwise and scoop out the seeds and stringy center. Season the cut sides with a bit of salt and pepper, then place them cut-side down on a baking sheet. Roast for about 50–60 minutes, or until the flesh is fork-tender.
- Microwave method: Poke several holes in the squash using a knife. Place it on a microwave-safe plate and microwave for 7–9 minutes, or until the skin yields slightly when pressed. Let it cool, then slice, remove seeds, and proceed.
- Shred the Squash: Once the squash is cool enough to handle, use a fork to scrape out the flesh into long, spaghetti-like strands. Measure 2 cups and set aside for later.
- Sauté the Aromatics and Veggies: In a medium skillet, heat the olive oil over medium-low heat. Add the shallots, garlic, red onion, celery, and carrots, and cook for 5 minutes, stirring occasionally, until the vegetables start to soften and become fragrant.
- Add Broccoli and Zucchini: Toss in the broccoli florets and zucchini. Season with a pinch of salt and freshly ground black pepper. Stir well and cook for another 3–4 minutes, allowing the veggies to become tender-crisp.
- Simmer with Sauce: Pour in the marinara sauce and raise the heat to medium. Simmer for 3–5 minutes, stirring occasionally, until everything is heated through and the vegetables are coated in the sauce.
- Combine with Spaghetti Squash: Mix in the spaghetti squash strands and the grated Pecorino Romano. Stir everything together gently and let it warm through for about 1 minute. Adjust seasoning as needed.
- Assemble and Melt Cheese: Spoon the mixture into two individual oven-safe dishes, or use the squash shells as rustic serving bowls. Top each portion with half of the fresh mozzarella. Broil for 1–2 minutes (or bake at 425°F/220°C for 5 minutes) until the cheese melts and starts to bubble.
Notes
- Marinara Shortcut: Use a good-quality jarred marinara to save time, or prep a simple homemade one with canned tomatoes, garlic, and basil.
- Make It Vegan: Skip the mozzarella and Romano cheese, or replace them with dairy-free alternatives.
- Add Protein: For extra staying power, stir in a handful of cooked chickpeas or white beans.
- Meal Prep Friendly: Prepare all components ahead of time, then assemble and melt the cheese just before serving.
- Storage Tips: Store leftovers in an airtight container for up to 3 days in the fridge. Reheat gently in the microwave or oven.
Chef’s Secrets for Maximum Flavor
The key to making Spaghetti Squash Primavera truly stand out lies in timing and technique.
Roasting the squash in the oven enhances its natural sweetness and delivers a better texture than microwaving, but if you’re short on time, the microwave method still works well.
Make sure not to overcook the squash—it should be tender yet slightly firm to mimic the texture of traditional spaghetti.
When sautéing the vegetables, give the aromatics (shallots, garlic, and onion) time to gently soften and release their flavors before adding the rest.
This layering approach brings out a deeper, richer taste in the finished dish.
For extra depth, try adding a dash of crushed red pepper or fresh herbs like basil or oregano to the marinara.
And don’t skip the broil at the end—it’s what gives that gooey, bubbly finish on the mozzarella that elevates the whole meal.
Delicious Ways to Serve This Dish
Spaghetti Squash Primavera is a meal on its own, but it also pairs beautifully with a few simple additions.
Serve it alongside a mixed greens salad with lemon vinaigrette or a warm slice of garlic bread for a complete Italian-inspired dinner.
For a heartier plate, add a side of roasted chickpeas or grilled portobello mushrooms.
Hosting a dinner party? Present it in the squash shells for a rustic and charming presentation.
Want more protein? Top it with grilled tofu or a poached egg for a well-rounded vegetarian meal.
The dish also works well as a pasta course in a multi-course meal thanks to its lighter profile and fresh vegetable flavors.
Smart Storage and Reheating Tips
Store any leftover Spaghetti Squash Primavera in an airtight container in the refrigerator for up to 3 days.
Since the squash tends to release more moisture over time, consider storing the vegetable marinara separately from the squash strands if you’re planning ahead.
To reheat, warm the squash and sauce together in a skillet over medium-low heat, stirring occasionally until heated through.
Alternatively, microwave it in short bursts, covered loosely, to avoid drying it out.
If using mozzarella on top, you can briefly broil it again for that melted cheese finish.
Freezing is not ideal, as the texture of spaghetti squash tends to become mushy once thawed.
Frequently Asked Questions (FAQs)
1. Can I make this dish vegan?
Absolutely! Simply omit the mozzarella and Pecorino Romano or replace them with plant-based cheese alternatives. The flavors from the vegetables and marinara are bold enough to carry the dish without dairy.
2. What can I use instead of spaghetti squash?
If you can’t find spaghetti squash, zucchini noodles (zoodles) or even roasted butternut squash strands are good alternatives. Just note the texture will differ slightly.
3. Can I add more protein to this meal?
Yes, feel free to stir in cooked lentils, white beans, or chickpeas to increase the protein content while keeping it vegetarian. Grilled chicken or shrimp works great if you’re not meat-free.
4. How do I avoid watery squash?
After cooking the squash, let it rest in a strainer or gently squeeze out excess moisture using a clean kitchen towel. This helps prevent the final dish from becoming soggy.
5. Is this recipe good for meal prep?
Definitely. You can roast the squash and sauté the vegetables up to 2 days in advance. Store them separately and assemble with cheese just before serving for the best texture and flavor.
This recipe is inspired by skinnytaste and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.
