Karen Rose Tank, MS-Integrative Nutrition, Health & Diabetes Coach

Spaghetti Squash Marinara

Prep Time

10 minutes

Cooking Time

45 minutes


4 people


1 spaghetti squash
Extra-virgin olive oil

1 small onion
1 carrot
2 fresh tomatoes
5 button mushrooms
2 tablespoons minced fresh herbs (basil, oregano, or thyme)
1 tablespoon olive oil


  • Preheat the oven to 425 degrees.
  • Carefully cut squash in half, lengthwise and remove the seeds.
  • Rub the inside with olive oil, and place open side down in a baking dish with 1/2 inch of water.
  • Bake 45 minutes, or until a fork pierces easily through the squash.
  • While squash is baking, prepare the sauce.

  • Dice the onion, carrot and tomatoes. Slice the mushrooms. Mince the herbs.
  • Heat oil in a pan and add onions. Sauté for 5 minutes.
  • Add the carrot and tomatoes and cook another 5 minutes.
  • Add the mushrooms, herbs and salt and continue cooking another 5-10 minutes.
  • When the squash has cooked and cooled a little, use a fork to scrape the meat into spaghetti-like strands.
  • Mix sauce and squash together in a bowl and serve.
  • Notes

  • Add garlic, other veggies or cooked chicken pieces to the sauce.
  • Top with grated parmesan cheese.