Quick 5 min Low Carb Spaghetti Squash with Tomato Basil Sauce

Introduction

Spaghetti squash is one of those magical ingredients that can easily trick you into thinking you’re eating pasta—without the carbs! This vibrant, golden vegetable is often used as a healthy alternative to traditional pasta in various dishes. When paired with a classic tomato basil sauce, it becomes a satisfying, delicious, and low-carb meal that won’t weigh you down. Whether you’re on a keto, gluten-free, or low-carb diet, spaghetti squash is a great way to indulge in a wholesome, nutritious meal.

In this article, we’ll walk you through a simple and mouth-watering recipe that combines spaghetti squash with a flavorful tomato basil sauce. You’ll soon discover that this dish isn’t just healthy but absolutely full of flavor, making it the perfect addition to your weekly menu. Plus, it’s easy to prepare and packed with nutritional benefits. Let’s dive in!

Benefits of Spaghetti Squash

Spaghetti squash, often referred to as “nature’s pasta,” is not only delicious but also incredibly healthy. Here are some reasons why you should consider adding it to your diet:

1. Low in Calories and Carbs: A single serving of this squash contains only around 40 calories and just 10 grams of carbohydrates. It’s the perfect substitute for regular pasta, especially for those following low-carb or keto diets.
2. High in Fiber: The fiber content in spaghetti squash is significant. This helps support digestive health, keep you full for longer, and even regulate blood sugar levels.
3. Packed with Nutrients: Spaghetti squash is a great source of vitamins like vitamin C and A, as well as potassium, manganese, and antioxidants, which help boost your immune system and promote overall well-being.
4. Versatile in Cooking: This vegetable is incredibly versatile and can be used in many different dishes, making it perfect for anyone looking for new ways to enjoy low-carb, gluten-free meals. From savory sides to main courses, it pairs wonderfully with a variety of sauces.

Ingredients List

To create this delightful dish, here’s what you’ll need:

For the Spaghetti Squash:

• 1 medium-sized squash
• Olive oil (for drizzling)
• Salt and pepper (to taste)

For the Tomato Basil Sauce:

• 4 ripe tomatoes, chopped (or you can use canned tomatoes)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 teaspoon sugar (optional, to balance acidity)
• Fresh basil leaves (about 1/4 cup, chopped)
• Red pepper flakes (optional, for a little heat)

Optional Garnishes:

• Freshly grated Parmesan cheese
• Additional fresh basil leaves for garnish

Step-by-Step Instructions

Step 1: Preparing the Squash

1. Preheat the Oven: Start by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
2. Cut and Clean the Squash: Carefully slice the spaghetti squash in half lengthwise. If it’s tough to cut, you can microwave it for a minute or so to soften it slightly. Scoop out the seeds with a spoon.
3. Season and Roast: Drizzle the flesh of the squash with olive oil, then sprinkle with salt and pepper. Place the squash halves, cut side down, on the prepared baking sheet. Roast in the oven for 40-45 minutes, or until the flesh is tender and can be easily scraped with a fork to create noodle-like strands.

Step 2: Making the Tomato Basil Sauce

1. Sauté Garlic: While the squash is roasting, heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
2. Cook the Tomatoes: Add the chopped tomatoes (or canned tomatoes) to the skillet. Season with salt, pepper, and a pinch of sugar (if using). Let it simmer for 10-15 minutes, stirring occasionally. The sauce will thicken, and the flavors will meld together.
3. Add Basil: Once the sauce has thickened, stir in the fresh chopped basil and red pepper flakes (if desired). Allow the sauce to simmer for an additional 2-3 minutes before removing from heat.

Step 3: Combining the Squash and Sauce

1. Scrape the Squash: Once the spaghetti squash has finished roasting, use a fork to gently scrape the flesh from the skin. You’ll see it naturally separate into thin strands, resembling spaghetti noodles.
2. Mix Together: Transfer the squash strands to a large serving bowl. Pour the fresh tomato basil sauce over the squash and toss to combine.
3. Garnish: For an extra burst of flavor, sprinkle freshly grated Parmesan cheese on top and garnish with extra basil leaves.

Why You’ll Love This Recipe

This spaghetti squash dish with tomato basil sauce offers a satisfying yet healthy alternative to traditional pasta. The roasted squash is perfectly tender and slightly sweet, pairing wonderfully with the rich, savory sauce. The freshness of the basil elevates the dish, while the Parmesan adds a creamy finish. Whether you’re enjoying it as a main dish or as a side, it’s guaranteed to impress!

Not only is it a flavorful experience, but it’s also incredibly easy to make, taking less than an hour from start to finish. Plus, it’s highly customizable—add some grilled chicken, roasted veggies, or even a sprinkle of crushed red pepper for a spicy kick!

Tips and Variations

1. Add Protein: For a more filling meal, you can top your spaghetti squash with grilled chicken, shrimp, or even sautéed tofu for a plant-based option.
2. Extra Veggies: If you want to pack even more vegetables into this dish, consider adding sautéed zucchini, mushrooms, or spinach to the tomato basil sauce for added flavor and nutrition.
3. Different Sauces: Feel free to switch up the sauce to your liking. A simple pesto sauce, creamy Alfredo (low-carb option), or even a meat sauce can work beautifully with spaghetti .
4. Storage and Reheating: Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stove for a quick and easy meal.

Conclusion

Spaghetti Squash with Tomato Basil Sauce is the perfect example of how healthy eating can be both delicious and satisfying. Whether you’re looking to reduce your carb intake or simply enjoy a nutritious, flavorful dish, this recipe is a must-try. It’s easy to make, customizable, and absolutely delicious. Give it a go, and feel free to share your results or tweaks with us!

FAQs

What can I serve with Spaghetti Squash with Tomato Basil Sauce?
This dish can be served as a main course or paired with grilled chicken, shrimp, or even roasted vegetables for a complete meal. You can also explore more home and kitchen recipes for ideas!

Can I use store-bought tomato sauce instead of making my own?
Absolutely! If you’re short on time, a good-quality store-bought tomato sauce will work just fine.

How can I make this recipe spicy?
For a little heat, add crushed red pepper flakes to the tomato basil sauce, or even a small diced jalapeño.

Can I freeze spaghetti squash?
Yes, you can freeze cooked spaghetti squash. Just scrape the strands, place them in an airtight container, and freeze for up to 3 months. Reheat when ready to eat!

Can I make this dish ahead of time?
Yes, both the spaghetti squash and tomato basil sauce can be made ahead of time. Just store them separately in the fridge and combine them when ready to serve.

Is this recipe suitable for vegan diets?
Yes! Just skip the Parmesan cheese or opt for a dairy-free version to make the dish vegan-friendly.

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