Spaghetti squash is one of those vegetables that’s as healthy as it is versatile. Its mild flavor and unique, noodle-like texture make it a fantastic alternative to pasta, especially if you’re gluten-free, vegan, or just trying to eat a little healthier.
Incorporating spaghetti squash into a vegan diet is a great way to boost your fiber and nutrient intake while keeping calories low. Plus, it’s naturally gluten-free.
There are so many ways to enjoy spaghetti squash! You can roast it, bake it, or even microwave it for a super quick meal. It pairs well with just about any sauce or topping you can imagine.
In this article, we’ll show you a quick and easy roasting method, offer some low-FODMAP adaptations, and share some of our favorite sauce pairings, so you can create the perfect vegan spaghetti squash recipe for any occasion.
Roasting spaghetti squash: The foundation
The key to any good spaghetti squash recipe is, of course, the spaghetti squash! Here’s how to roast it to perfection.
Preparing the spaghetti squash
First, select a good squash. You want one that feels heavy for its size and has firm, unblemished skin.
Next, carefully cut the squash in half lengthwise. Spaghetti squash can be tough to cut, so here’s a trick: Microwave it for 5 to 6 minutes to soften it up a bit. Then, use a sharp knife and a stable cutting board to slice it in two.
Finally, remove the seeds and stringy pulp. You can use a spoon or ice cream scoop for this step. Don’t toss those seeds, though! You can roast them later for a tasty snack.
Roasting methods
Oven roasting is the classic way to cook spaghetti squash.
Preheat your oven to 400°F (200°C). Place the squash cut-side down in a baking dish with about a 1/2 inch of water in the bottom. This helps it steam a bit as it roasts.
Drizzle the cut sides with olive oil and season with salt, pepper, and any other spices you like. Garlic powder, onion powder, or Italian seasoning are all great choices.
Bake for 40 to 60 minutes, or until the squash is tender. You’ll know it’s done when the flesh easily shreds with a fork.
Recipe 1: Roasted Spaghetti Squash with Vegan Pesto and Chickpeas
This is a simple, flexible recipe that can be adapted to whatever you have on hand. Feel free to swap in different veggies, herbs, or toppings. The key is roasting the squash until it’s tender and then tossing it with flavorful additions.
Ingredients
- 2 small or 1 large spaghetti squash (about 3lbs)
- Two 14-ounce cans of chickpeas
- 2 red peppers
- 1 cup vegan pesto
- 3 tablespoons extra virgin olive oil
- Salt and pepper to taste
Optional additions:
- Chile flakes
- Nutritional yeast
- Almond parmesan
Instructions
- Roast the squash as described in Section II.
- While the squash is roasting, prepare the chickpeas and peppers. Toss the chickpeas and sliced red peppers with olive oil, salt, and pepper. Spread on a baking sheet and roast alongside the squash for the last 20 minutes, or until the peppers are tender and slightly charred.
- Once the squash is cooked, shred the inside with a fork to create spaghetti-like strands. Toss the squash strands with pesto, roasted chickpeas, and peppers.
- Serve immediately and top with any optional additions.
Tips for Flavor Enhancement
- For added crunch, toast the chickpeas in a dry skillet for a few minutes after roasting.
- Use homemade vegan pesto or splurge on a high-quality store-bought brand. The pesto is the star of the dish!
- Add a squeeze of lemon juice for brightness.
Recipe 2: Spaghetti Squash with Chickpea Tomato Sauce (Oil-Free)
This recipe combines the ease of spaghetti squash with a flavorful, hearty, and oil-free chickpea tomato sauce. It’s perfect for a quick weeknight dinner or a healthy lunch.
Ingredients
For the Tomato Sauce:
- 1/4 cup red onion, diced
- 1 Tbsp minced garlic
- 2 Tbsp balsamic vinegar
- 1 (15oz) can fire-roasted diced tomatoes
- 1 Tbsp tomato paste
- 1/2 tsp liquid aminos (or low-sodium soy sauce)
- 1 tsp coconut aminos
- 1 Tbsp Italian seasoning
- 1/2 Tbsp dried basil
- 1/2 Tbsp dried oregano
- 1/2 tsp smoked paprika
- Dash of cayenne pepper (optional)
- 1 (15oz) can garbanzo beans, drained and rinsed
Plus:
- Prepared spaghetti squash (see instructions in Section II)
Instructions
Making the Chickpea Tomato Sauce:
- In a saucepan, sauté the diced red onion and minced garlic in a little water or vegetable broth until softened.
- Add the balsamic vinegar and cook for about 2 minutes, allowing it to reduce slightly.
- Pour in the fire-roasted diced tomatoes, tomato paste, liquid aminos, coconut aminos, Italian seasoning, basil, oregano, smoked paprika, and cayenne pepper (if using). Stir well to combine.
- Bring the sauce to a simmer, then reduce the heat and let it simmer for 10-15 minutes, stirring occasionally, to allow the flavors to meld.
- Add the drained and rinsed garbanzo beans to the sauce and stir to incorporate. Heat through.
Combining the Sauce and Squash:
- Serve the chickpea tomato sauce over the shredded spaghetti squash.
Meal Prepping Considerations
- This recipe is easy to double or triple for multiple servings.
- To maintain optimal freshness, store the sauce and spaghetti squash separately in airtight containers in the refrigerator. When ready to eat, simply reheat the sauce and toss it with the squash.
Variations, substitutions, and dietary considerations
This vegan spaghetti squash recipe is easily adaptable to your tastes and dietary needs. Here are a few ideas to get you started.
Exploring different squash varieties
If you can’t find spaghetti squash, consider using acorn squash for a similar texture. For a sweeter dish, butternut squash or honey nut squash would also work well.
Adapting the recipe for low-FODMAP diets
If you’re following a low-FODMAP diet, you can still enjoy this recipe by limiting your portions of chickpeas, squash, and red pepper. Be sure to rinse and drain your chickpeas thoroughly to reduce FODMAPs. When making the pesto, leave out the garlic.
Sauce and topping swaps
Feel free to experiment with different types of vegan pesto, such as cilantro pesto or broccoli pesto. Other vegan sauces like marinara or cashew cream sauce would also be delicious.
Summary
Spaghetti squash is a superstar in the world of vegan cooking. It’s packed with nutrients, incredibly versatile, and surprisingly easy to prepare. Plus, its mild flavor makes it a blank canvas for all kinds of delicious sauces and toppings.
Don’t be afraid to experiment with the recipes we’ve shared and create your own variations. You’ll be amazed at how quickly you can whip up a healthy and satisfying meal that’s both vegan and gluten-free.
Spaghetti squash is a delicious and nutritious alternative to traditional pasta. Try it tonight!