Spaghetti squash is one of my favorite bases for a healthy, plant-based meal.
It’s naturally low in carbs and packed with fiber, which means you can load up your plate without feeling guilty. Plus, spaghetti squash is incredibly versatile. You can use it in everything from Italian-inspired dishes to Mexican-themed feasts. The options are endless!
In this article, we’re going to focus on two main ways to prepare spaghetti squash for vegan meals: roasted and stuffed. Roasting brings out the squash’s natural sweetness, while stuffing it allows you to create a complete and satisfying meal in a single package.
And the best part? Spaghetti squash is naturally gluten-free, so it’s a great option for anyone looking to avoid gluten in their diet. So, let’s get cooking and discover some delicious and easy vegan spaghetti squash recipes!
Preparing Spaghetti Squash: A Foundation for Success
Before you can create a culinary masterpiece, you’ll need to prep your spaghetti squash. Here are a few tips to get you started.
Selecting the Right Squash
The best spaghetti squash will feel heavy for its size and have skin that’s firm and free of blemishes. Keep in mind that spaghetti squash is usually at its peak from late summer through early winter, roughly September through November.
Safe and Easy Cutting Techniques
Spaghetti squash can be a challenge to cut, so you might want to soften it a bit in the microwave before you start slicing. Just poke the squash a few times with a fork and then microwave it for a couple of minutes. Then, use a sharp knife and a stable cutting board to cut the squash lengthwise, using a gentle rocking motion.
Removing Seeds and Preparing for Cooking
Once you’ve got your squash halved, scoop out the seeds and pulp. Don’t throw those seeds away, though! You can roast them just like pumpkin seeds.
Roasted Spaghetti Squash with Vegan Pesto
This recipe is all about simplicity. With just a handful of fresh, flavorful ingredients, you can create a satisfying and delicious vegan meal. The combination of roasted spaghetti squash, savory chickpeas, sweet red peppers, and aromatic vegan pesto is a guaranteed winner.
Here’s what you’ll need (plus a few pantry staples):
- Two small spaghetti squash (or one large one, about 3 pounds)
- Two 14-ounce cans of chickpeas
- 2 red bell peppers
- 1 cup vegan pesto
- 3 tablespoons extra virgin olive oil
How to roast the spaghetti squash
Preheat your oven to 400˚F (200˚C).
Bake the squash until it’s tender, usually about 40 to 60 minutes.
Tips for Perfect Roasted Squash
- Don’t overcook it! For an al dente texture (like perfectly cooked pasta), start testing the squash at 30 minutes. You want it to be tender but still have a little bite.
- Use parchment paper. Line your baking sheet with parchment paper for easy cleanup.
Variations and Substitutions
Want to mix things up? Here are a few ideas:
- Try a different squash. Acorn or butternut squash would also be delicious in this recipe.
- Experiment with pesto. Cilantro pesto or broccoli pesto would be great alternatives to traditional basil pesto.
Low FODMAP Adaptations
If you’re following a low FODMAP diet, here are a few adjustments you can make:
- Rinse and drain the chickpeas. This helps reduce the FODMAP content.
- Watch your portions. Limit your servings of chickpeas, squash, and red pepper to control FODMAPs.
- Omit the garlic. If you’re making your own pesto, leave out the garlic.
Mexican-Inspired Stuffed Spaghetti Squash
If you’re looking for a recipe with a little zest, a little zing, and a whole lotta flavor, this Mexican-inspired stuffed spaghetti squash is calling your name. Fair warning: This dish doesn’t taste like spaghetti, exactly. But it’s just as delicious (if not more so). This recipe takes a different approach to stuffed spaghetti squash, and it’s highly nutritious to boot.
Creating the black bean and corn filling
This recipe calls for:
- 1 can (15 oz) black beans
- 1 cup sweet corn (canned or frozen)
- 1 red bell pepper, diced
- ¼ cup red onion, diced
- ¼ cup fresh cilantro, chopped
- 1 large lime
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ⅓ cup vegan shredded Colby or cheddar cheese
First, make a marinade by whisking together the lime juice, cumin, chili powder, garlic powder, and salt. Then, marinate the black beans and corn in the mixture.
Assembling the stuffed squash
Once the squash is cooked, grab a fork and scrape the squash to create those spaghetti-like strands.
Use a spoon to combine the black bean and corn filling with the squash strands inside the squash “bowls.” Top with vegan cheese, and return to the oven until the cheese is melted and bubbly.
Customization options
Want to jazz it up even more? Consider adding diced tomatoes, salsa, other types of beans, or a touch of heat with some minced chipotle peppers.
Serving suggestions
I like to top mine with:
- Avocado
- Salsa
- Vegan sour cream
- Hot sauce
Stuffed spaghetti squash makes a hearty meal on its own, but it’s also delicious served with Mexican rice or a simple side salad.
Storage and Reheating Tips
Planning to make a big batch of spaghetti squash and enjoy it throughout the week? Here’s how to store and reheat it so it tastes its best.
Proper Storage Techniques
- First, let the spaghetti squash cool completely.
- Then, stash the leftovers in an airtight container.
- If you’re making the pesto recipe, it’s best to keep the squash separate from the chickpeas and peppers until you’re ready to reheat it.
Reheating Methods
You have a few options when it comes to reheating your vegan spaghetti squash:
- Microwave: Nuke it for 2 to 3 minutes.
- Oven: Reheat in the oven for 15 to 20 minutes.
- Skillet: For the pesto recipe, reheat the leftovers in a skillet with a little oil and water.
The Bottom Line
Spaghetti squash is a fantastic choice for healthy, flavorful vegan meals. It’s low in calories, packed with nutrients, and incredibly versatile. Think of it as a blank canvas ready for your favorite flavors!
Don’t be afraid to get creative in the kitchen. The roasted pesto spaghetti squash and the Mexican-inspired stuffed squash recipes are both easy to make and customize to your own tastes. Experiment with different herbs, spices, and toppings to create your own signature dishes.
Ready to give these recipes a try? We hope you do! And when you do, be sure to share your culinary creations with us. We can’t wait to see what delicious vegan spaghetti squash dishes you come up with!