Live Whole Health #336: Spaghetti squash is your fall must-try

Autumn harvest: Rediscovering spaghetti squash

As the air turns crisp and leaves begin to fall, I find myself drawn to local farms and markets in search of seasonal treasures—apples, pumpkins and spaghetti squash. While apples and pumpkins often steal the spotlight, spaghetti squash quietly offers its own magic: a mildly sweet, nutty flavor and a unique texture that transforms into long, noodle-like strands when cooked.

Spaghetti squash is a winter squash and a member of the pumpkin family. Its yellow, melon-shaped exterior hides flesh that, once cooked, separates into spaghetti-like strands. This transformation makes it a favorite gluten-free, low-carb substitute for traditional pasta. The seeds, much like pumpkin seeds, can be roasted for a nutritious snack.

Spaghetti squash is celebrated for its nutritional profile, as it’s low in calories and carbohydrates, high in fiber, rich in vitamins and minerals, and for its antioxidant content. Its gentle, easy-to-digest nature makes it ideal for those seeking gluten-free, low-carb or nutrient-dense alternatives to pasta. Beyond its nutritional advantages, spaghetti squash is valued for its unique texture, culinary flexibility and long shelf life.

Cooking and serving ideas

Spaghetti squash’s versatility shines in the kitchen. Learn how to cook it with this Healthy Teaching Kitchen video.

• Roasted and shredded: The classic method, yielding tender strands perfect for saucing.
• With or without sauce: Enjoy it as a simple side or as the base for hearty mains.
• Seeds roasted: A crunchy, nutritious snack.
• Recipe inspiration: Try pairing spaghetti squash with pumpkin for a creamy, comforting fall dish.

As you explore autumn’s bounty, don’t overlook spaghetti squash. Its subtle sweetness, nutritional benefits, and adaptability make it a standout ingredient for cozy, healthful meals. Whether you’re seeking gluten-free options, managing carbs, or simply craving something new, spaghetti squash is a delicious way to celebrate the season’s harvest.

Recipe

Ingredients

• 1 spaghetti squash
• 1 lb lean ground meat (97% or leaner) such as ground turkey or ground beef
• 1/2 cup onion
• 2 tsp olive oil
• 1 tsp minced garlic
• 1 tbsp Italian seasoning
• 1-½ cup pasta sauce
• Pepper, to taste (optional)
• Parmesan cheese, to taste (optional)

Instructions

1. Cut the squash in half (lengthwise); it may help to briefly microwave to soften first (If cutting is difficult, you can soften the squash in the oven or microwave before slicing.).

2. Scrape out the seeds and pulp as you would with any squash or pumpkin (Scoop out the seeds and stringy pulp with a spoon.).

3. Microwave the halved squash cut side up for six minutes.

4. While spaghetti squash is cooking, add 2 teaspoons of olive oil and minced garlic to medium-heat skillet.

5. Add 1/2 cup of chopped onions to pan. Sauté for three minutes until soft and clear.

6. Add 1 lb of extra lean (97% or leaner) ground turkey or beef.

7. Add 1 tbsp Italian Seasoning.

8. Cook meat until fully browned, then reduce to low heat.

9. Stir in 1-½ cups pasta sauce and let simmer on low heat.

10. Carefully remove squash from microwave, let cool for 5 minutes.

11. Use a fork to remove squash in strands onto a plate or bowl.

12. Add pepper to taste.

13. Top with ground meat sauce, sprinkle lightly with Parmesan cheese (optional)

Nutrition Facts

1 cup of spaghetti squash: 40 kcals/10 Carb

4 oz of 97/3 ground turkey: 140 kcals

¼ cup of lite pasta sauce: 20 kcals/ 5 Carb

1 serving: approximately 200 kcals/ 15 Carb