This Spaghetti Squash Bake is a delicious way to turn a simple vegetable into a comforting, cheesy meal. Spaghetti squash is one of my favourite vegetables because of how versatile it is. When cooked, the flesh naturally separates into strands that resemble spaghetti, making it a great alternative to pasta while still soaking up all the flavours of the sauce.
Combined with a rich tomato sauce, plenty of cheese and topped with fresh tomato slices that become beautifully roasted in the oven, this bake proves just how delicious vegetables can be. It is hearty, satisfying and one of those recipes that makes it hard to believe it is packed with so many speed foods.
What is Spaghetti Squash?
Spaghetti squash is a type of winter squash that gets its name from the way the flesh separates into long, spaghetti-like strands once cooked. Unlike zucchini noodles, it is not spiralized-the strands occur naturally inside the squash. It has a mild flavour and unique texture, making it a great alternative to pasta in a variety of dishes.
Once cooked, simply scrape the flesh with a fork and it naturally pulls apart into strands that resemble spaghetti. Because of its mild flavour, it works really well with sauces, seasonings and cheese. It can be difficult to find in the UK except when in season, but here in Canada it is widely available and has become one of my favourite vegetables because of how versatile it is.
Calories in Spaghetti Squash Bake
This recipe serves 4 and is 255 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Spaghetti Squash: Spaghetti squash is the star of this recipe. Once cooked, the flesh separates into spaghetti-like strands that work as a great alternative to pasta.
- Eggs: The eggs help bind the spaghetti squash together, giving the bake structure and helping it hold its shape when sliced and served.
- Onion and Garlic: These create the flavour base for the tomato sauce and add plenty of savoury flavour to the dish.
- Passata: Passata provides a smooth tomato base for the sauce and works perfectly with the tomato paste and stock.
- ChVegetable Stock: Adds extra flavour to the sauce.
- Tomato Paste: Adds richness and intensifies the tomato flavour without adding extra liquid.
- Fresh Tomatoes: Thinly sliced tomatoes are layered over the top before baking, where they soften and roast beautifully while adding colour and freshness.
- Cheddar Cheese: Cheddar adds a rich, savoury flavour and helps create a delicious cheesy topping.
- Mozzarella: Mozzarella melts beautifully and gives the bake that classic cheesy stretch and golden finish.
- Salt and Black Pepper: Simple seasoning helps bring all the flavours together.
- Olive Oil Spray: Used to soften the onion and garlic and helps keep the recipe lighter.
- Fresh Italian Parsley: Sprinkled over the top before serving for a fresh burst of flavour and colour.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
There are plenty of ways to adapt this Spaghetti Squash Bake depending on what you have on hand, whether you want to add extra vegetables, change the cheese or make it more filling.
- Spaghetti Squash Substitute: If you cannot find spaghetti squash, you can use grated zucchini, roasted butternut squash noodles or even cooked pasta. The texture will be different, but the flavours will still work beautifully.
- Add Protein: To make the bake more filling, add cooked ground chicken, turkey, lean beef, sausage meat or shredded chicken to the tomato sauce.
- Extra Vegetables: Mushrooms, bell peppers, spinach, kale, zucchini/courgette or grated carrots are all great additions and can be cooked along with the onion and garlic.
- Cheese Swap: Cheddar and mozzarella make a delicious combination, but you can swap in Parmesan, Monterey Jack, provolone, Gruyère or a reduced-fat cheese if preferred.
- Make It Spicier: Add some chilli flakes, cayenne pepper or finely chopped fresh chilli to the sauce for a little heat.
- Herbs: Fresh parsley adds a lovely finish, but fresh basil, oregano or thyme also work really well with the tomato and cheese flavours.
- Make It Creamier: Stir a little light cream cheese, ricotta or cottage cheese into the sauce before baking for a richer, creamier texture.
Side Suggestions
This Spaghetti Squash Bake is hearty enough to enjoy on its own, but it also pairs really well with a few simple sides to round out the meal.
A mixed salad is always a great option, adding freshness and crunch to balance the rich tomato sauce and melted cheese. A simple combination of lettuce, cucumber, tomatoes and a light vinaigrette works perfectly. But any salad items you like are perfect for a side salad.
You could also serve it with steamed green beans, roasted broccoli, asparagus or a medley of roasted vegetables for some extra speed foods. If you are serving it as a side dish rather than a main meal, it pairs beautifully with grilled chicken, fish, pork chops or steak.
Storing, Freezing and Reheating
Storing: Allow the bake to cool completely, then cover or transfer to an airtight container and refrigerate for up to 3 days. The flavours often develop even more as it sits.
Freezing: This bake freezes well. Portion into freezer-safe containers and freeze for up to 3 months. Defrost overnight in the refrigerator before reheating. Keep in mind that spaghetti squash naturally contains a lot of moisture, so the texture may be slightly softer after freezing and thawing.
Reheating: Reheat individual portions in the microwave until piping hot throughout, or reheat larger portions in the oven covered with foil until heated through. If the bake seems a little watery after storing, simply drain off any excess liquid before reheating.
More Vegetarian Recipes
Looking for some more vegetarian recipes to try? Check out these:
See more Vegetarian Recipes →
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Recipe Card
Cheesy Spaghetti Squash Bake
This Spaghetti Squash Bake combines tender spaghetti squash, a rich tomato sauce, fresh tomatoes and plenty of melted cheese into a comforting, vegetable-packed dish that is perfect for lunch or dinner.
Ingredients
- 3 cups of cooked spaghetti squash (approx 500g)
- 2 large eggs
- 1 onion, finely chopped
- 1 clove of garlic, crushed
- 1 cup (240g) of passata
- 1 cup (240ml) of c vegetable stock
- 4 tablespoons of tomato puree (paste)
- 2 ripe tomatoes, sliced thinly
- 60g (2oz) of cheddar
- 100g (3.5oz) of mozzarella
- salt and black pepper
- olive oil spray
- fresh chopped Italian parsley
Instructions
- Preheat oven to 180c fan, 200c, 400f (gas mark 6)
- Pat spaghetti squash with some kitchen paper to absorb any excess moisture.
- Spray a saucepan with some spray oil over a medium high heat
- Add the onion and garlic and fry for approx 2 mins to soften.
- Add the passata, tomato paste and stock and bring to a boil
- Reduce heat slightly and simmer to thicken. Set aside
- Add the eggs to a large bowl and whisk
- Add in the cooked spaghetti squash, season with salt and black pepper and mix to combine well.
- Spray the flan dish with some spray oil
- Add the spaghetti squash/egg mixture and flatten out into a layer.
- Spread over the top the tomato sauce that you set aside.
- Top with the cheeses and then lay the tomato slices across the top
- Bake in the oven for 30 mins until the cheese is melted and golden.
- Sprinkle with some chopped Italian parsley, allow to cool down slightly and then slice and serve.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use gluten free stock
- Vegetarian Friendly
- ❄️ Freezer Friendly - see storing, freezing and reheating section
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 255Total Fat 14gSaturated Fat 7gUnsaturated Fat 7gCholesterol 128mgSodium 517mgCarbohydrates 20gFiber 4gSugar 9gProtein 15g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Kelly Robson says
Loved this!! Made it with butternut squash and it worked perfectly!
MELANIE Ross says
I'm from the UK and made this last night using butternut squash. It was absolutely gorgeous... I had two portions immediately. I'm having another portion for lunch today... fab recipe 🙂