Here's a great way to utilize spaghetti squash into an Italian style dish.

Yield: 4 Servings


  • 1 2 lb. spaghetti squash halved lengthwise and seeded*
  • 1 Tbsp. canola oil
  • 2 cloves garlic, minced
  • 1 small onion, chopped
  • 1 green pepper, diced
  • 1 14.5 ounce can diced tomatoes
  • 1/3 cup shredded Parmesan cheese
  • 1/3 cup chopped parsley
  • Black pepper, to taste
  • *I suggest asking your produce manager to cut the squash for you as sometimes it can be a bit tricky


  1. Preheat oven to 400ºF. 
  2. On a cookie sheet place parchment paper (optional) and then place squash face down.
  3. Bake uncovered for 20-25 minutes or until soft.  Let cool for about 20-30 minutes.
  4. With a fork, fluff spaghetti squash into strands, scraping all of the contents and set aside.
  5. In a frying pan, place oil, garlic, onion and green pepper. Saute until lightly cooked.
  6. Add spaghetti squash and tomatoes. Combine until well blended and cook until some of the liquid is evaporated (about 10-15 minutes over medium heat). Toss in cheese, parsley and black pepper and mix well.
  7. Place in serving dish.

Notes: Makes 4 servings. Per serving: 103 calories, 4 grams Protein, 11 grams Carbohydrate, 5.5 grams Fat, 1.5 grams Saturated Fat, 4 mg Cholesterol, 330 mg Sodium, 2 grams Fiber

Susan M. Piergeorge, MS, RD is a Registered Dietitian with over two decades in nutrition counseling, health promotion, food industry and culinary experience. She also possesses a Professional Culinary Certificate. Her background includes teaching nutrition education, stress management, smoking cessation, corporate wellness, cooking demonstrations, and food industry experience. She has authored a book “Boomer Be Well! Rebel Against Aging Through Food, Nutrition, and Lifestyle” and writes a food and nutrition blog at


Recipe By: Susan M. Piergeorge, MS, RD