Healthy Recipe: Spaghetti Squash with Veggie Sauce

Do you have a favorite meal that just isn’t very good for you?  Don’t throw it in the corner when you go on a diet. Take a look at it and see what you can substitute to make it healthier!!

Often a simple substitution can help cut calories and make a meal more nutritious than it was before. Greek yogurt for sour cream, almond milk for regular milk, etc. In one of my favorite recipes, we take a typical ingredient, spaghetti noodles, and replace it with something just a little bit better for you, spaghetti squash. Check it out!

Spaghetti Squash with Veggie Sauce
Makes 4 servings


  • 1 spaghetti squash
  • 1/2 tablespoon of olive oil to coat the squash before cooking


  • 1/2 onion, diced
  • 1/2 green pepper, diced
  • 1/2 red pepper, diced
  • 1 zucchini, diced
  • 1 jar spaghetti sauce
  • garlic powder, to taste
  • 1 tablespoon olive oil


To prepare the spaghetti squash, cut it in half (lengthwise). Scoop out the seeds and pulp. Lightly coat the inside with olive oil and cover the top with tinfoil. Place it in a glass baking dish tinfoil side down (so the rind is up). Bake 40-45 minutes at 375 degrees. To tell if it is done, poke a fork in the rind. If it slides in easily, the squash is done. If the fork doesn’t go in easily, bake longer. After removing from the oven, let the squash stand for a few minutes. Separate strands of the squash by running a fork through it. Place strands in a bowl and set aside.

In a large frying pan, saute peppers, onion, zucchini, garlic powder, and oil until vegetables are crisp tender. Add spaghetti sauce and heat through.

Serve spaghetti squash covered with sauce.


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