This Tomato Mushroom Spaghetti Squash is a delicious vegetarian and vegan recipe that’s perfect for summer. Whether you are vegetarian, vegan, Paleo, following Whole30 or not, it’s a light, healthy alternative to pasta.
Spaghetti squash is something we eat a lot of when it’s in season. Since we limit our consumption of gluten and wheat, I’m always looking for alternatives. Spaghetti squash definitely has more of a “spaghetti feel” than “zoodles” when you’re trying to watch your carbs or just eat more vegetables. (This post was originally posted on July 16th, 2016 and has been updated to contain nutritional information. As an Amazon Affiliate, I earn commission on qualifying purchases.)
Spaghetti squash is versatile
While not intentional, a lot of Whole30 recipes are vegan, since the diet does not included dairy. You certainly don’t have to be vegan, vegetarian or even following Whole30. This spaghetti squash recipe is also great with a generous sprinkle of parmesan cheese, (which, of course means it’s just “vegetarian”, and not vegan or Whole30). Sometimes I’ll add grilled chicken or serve it with Pesto, or Summer Pasta Sauce.
For this tomato mushroom spaghetti squash recipe, the cooked spaghetti squash is sautéed with fresh vegetables.
If you’re growing tomatoes, spaghetti squash or basil this is a great simple dish for your garden produce. Just sauté mushrooms, onions, garlic, then toss with toasted pine nuts and some fresh basil. This recipe is very forgiving, so don’t feel you need to stick to exact measurements. I used a mixture of both halved cherry tomatoes, and an heirloom tomato from my garden. Once you’ve cooked the squash, the “sauce” is just a quick stir-fry. If you’re not concerned about dairy, add parmesan A handful of toasted pine nuts, a pinch or two of red pepper flakes and some chiffonade of basil for extra flavor without extra calories. If you want to go the traditional route, you can always serve it with this authentic and very quick Italian Tomato Sauce.
How to prepare spaghetti squash
You can prepare the spaghetti squash a couple of ways. If I have time, I bake it in the oven. Whichever way you decide to prepare it,
Slice and bake squash on a baking sheet for about 45 minutes. If I’m pressed for time, I just microwave the halves for 6-8 minutes, depending on the size of the squash.
Cut in discs, produces long spaghetti-like strands.
Can you microwave spaghetti squash?
To microwave, pierce the squash with a knife several times to release steam. Microwave the squash whole for a few minutes until it’s soft enough to cut into. Then either slice it either horizontally, or vertically. Scoop out the seeds and stringy bits, then continue microwaving, a few minutes at a time, by placing the halves in a shallow microwaveable dish with a little bit of water.
This should take a total of 10 minutes.
I hope you enjoy this versatile tomato mushroom spaghetti squash recipe!
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Tomato Mushroom Spaghetti Squash {Whole30 Recipe}
Ingredients
- 1 large spaghetti squash cooked "al dente", about 6 cups.
- 2 cups tomatoes diced
- 4 cloves garlic minced
- 8 ounces mushrooms sliced
- 1/3 cup onions or shallots, chopped, about 1 small
- 1/4 cup pine nuts, toasted
- fresh basil, a handful, cut chiffonade
- 3 Tablespoons olive oil
- Kosher salt and black pepper to taste
- Pinch of red pepper flakes if desired
- Optional: Parmesan cheese
Instructions
- Cook spaghetti squash. (see above) When cool enough to handle, slice in half, remove seeds and stringy bits and shred with 2 forks. Set aside squash.
- In a large saute pan, heat oil over medium heat. Add onions and mushrooms, stirring constantly, about 3-4 minutes. Add garlic and stir another minute or two, just until fragrant. Don't let garlic brown.
- Add tomatoes and continue stirring.
- Add cooked spaghetti squash and toss until squash is hot and vegetables are evenly distributed.
- Toss with fresh basil and toasted pine nuts. Season to taste with kosher salt, pepper and a pinch of red pepper flakes if desired. (If desired, toss with fresh parmesan cheese)
Mimi says
Love it! Glad your kids enjoy the squash – that’s really wonderful! I just made something similar but included meatballs for my husband. Love the addition of pine nuts!
Cynthia says
Meatballs would be a nice addition for a meat-loving husband! I have to admit, mine needs meat, so this is a side-dish, not a main course for him.
Melissa @ Treats With a Twist says
Ok, I need to go buy a new basil plant ASAP! This looks fantastic!
Gina @ Running to the Kitchen says
When I did a Whole30 (years ago) I sweat I survived off “noodle” dishes just like this. This is a lovely twist for summer!
Cynthia says
thank you Gina!
Julie @ Willow Bird Baking says
This looks delicious and so healthy!
Cynthia says
Thank you Julie!
christina conte says
I have to admit, I haven’t had spaghetti squash in donkey’s years, but I’ve never had it as a substitute for pasta. This recipe sounds wonderful, might just have to give this a try!
Cynthia says
well, you know we don’t eat much “real” pasta…so this is a great substitute!
Kathy says
I just bought the Whole30 book. How well do you do on it? Did you lose 30 pounds? When I start I am definitely making this recipe
Cynthia says
Hi Kathy…no I didn’t lose 30 pounds…I only need to lose about 8-10 pounds. I mostly do it because it’s very similar to the Wheat Belly Diet, and Paleo diets. I hate the word “diet” though, because it sounds like something temporary. I try and stay away from wheat and grains as much as possible. I just feel better when I don’t eat them…more clear headed and not so bloated. Dr. Davis from The Wheat Belly, really explains the medical reasons for avoiding grains. I’m about 80% compliant! Let me know how you like the spaghetti squash!
Deb says
For baking a spaghetti squash how do you cut that hard squash in half? I can never get anywhere half and half and my knives take forever to do that.
I’d use and bake more of the hard squashes if they weren’t so hard to cut in half.
Cynthia says
I’ve done it a few ways. Sometimes I’ll ask my husband to slice it for me. What i’ve found the easiest/fastest way is to give it one good stab, then microwave it for 5-7 minutes until it’s easier to slice. Or if I have plenty of time, I just bake it until it’s soft enough to cut then finish roasting it.
Depends on how much time you’ve got. I also will tend to make 2, so I have an extra one ready for a meal later in the week. someone needs to start packaging pre-cooked/shredded spaghetti squash, right?
j turneroan says
Buy Yourself a Spirelletti from Amazon , it takes a summer Zucchini or squash, and you put it in a rotisserie looking device , and it turns the zucchini or squash in to either thin spaghetti, or the thicker like a vermicelli, also used with cucumbers makes either ribbons, or large pinwheels , I was a twice to three times a week pasta person, I’ll never go back
Cynthia says
I have heard about those spiralizers and have only hesitated because of the storage of another gadget…but I really need to! Thanks!
Rachel @ Baked by Rachel says
My family would love this! Such a great dinner idea for the new year!
Marye says
Oh wow, this looks absolutely fantastic!
Cynthia says
Thanks Marye! <3
Tammy says
I am a big big fan of spaghetti squash and this dish 😀 I’ve heard so much about Whole30 but never actually looked into it. I’m going to have to check it out soon.
Cynthia says
I’ve done two rounds of it. It’s definitely strict, so my husband’s not a fan. But for his portion, I top it with grated parmesan and he’s happy!
Taylor Kiser says
This looks so delicious! Would love to have for dinner soon! Totally wouldn’t miss the pasta and this is so much more healthier!
Cynthia says
We try to sub spaghetti squash as much as possible for pasta! It’s so flavorful, no one really misses it!
Megan says
I used 2 spaghetti squashes as instructed but I felt like I ended up with too much spaghetti squash and it wasn’t as flavorful and I would’ve liked. I will try to increase the ratio of vegetables to spaghetti squash next time–also I think it would be great to have spinach leaves thrown in there too!
Cynthia says
I think it depends on the size of your spaghetti squash. I should have weighed them (which I’ll do next time), because 2, 1 1/2 pound squashes would yield a lot less than 2, 2 pound squashes.
Jane G says
Just made this, currently eating it and it’s amazing! Doing Whole 30, so no parm for me. Im going to pull a classic recipe commenter move and tell you what I did differently. One, I used fire roasted canned diced tomatoes instead of fresh, because I had them. I added diced Zucchini, again because I had it, I left out the pine nuts, because I didn’t have them and I don’t really eat them so I didn’t want to buy a bunch to sit in my pantry for years to come until I eventually throw them out. Dish is great on its own but would be awesome with some chicken or meatballs. I might double the mushrooms next time, but I reeaaalllly like mushrooms. The amount of mushrooms in it is totally fine for normal eaters, mushrooms are my thing though so I will add more next time.
Jane G says
Oh, I also only used half of one spaghetti squash, 2 spaghetti squashes yeilds a LOT of ‘spaghetti’ I had more than enough from one half of a squash.
Cynthia says
Hi jane, I think it depends on the size of the spaghetti squash, which is why I put a cup reference. I just made it this past weekend and my daughters (22 and 16) and I ate it in one sitting.
My youngest daughter said, “why did you only cook ONE spaghetti squash?”
Cynthia says
You could totally use canned tomatoes, I just use fresh because I usually have a lot of them in the summer. Any kind of protein would work really well, chicken, sausage or even grilled shrimp. I’m with you, the more mushrooms the merrier!
Asia says
This came out delicious! Thank you for the recipe.
Cynthia says
Glad you liked it! You can always add cooked chicken if you need a little more protein!
Carol Smith says
This was the first time in my (over 70 years) life I’ve ever cooked spaghetti squash! Thanks for your tip on how to cook it in the microwave! There is no way I could have ever cut it into halves without starting it your way! I’ve been simplifying cooking and used Trader Joe’s Chicken Sausage with sun-dried tomatoes and basil, sliced and browned a bit in a large non-stick pan and added Bolognese Sauce (also TJ’s) and served it over the squash. Instant hit with my hubby! We’re getting this wheat-free diet for the two of us going very well thanks to you and a few other bloggers! My arthritis continues to be less painful! Who knew?
Cynthia says
So glad Carol! My family loves spaghetti sauce with spaghetti squash or “zoodles” (zucchini noodles). Glad you’re feeling better!
JC says
Great info, but why am I bombarded with so many adds just to read a recipe, and the annoying pop ups, please a little subtle ads yes but this is pushing riduculous
Cynthia says
So sorry JC. I’ll see if I can reduce some of them. Unfortunately, running ads on my site is how I pay for the cost of running the site, developing free recipes, editing and hosting.
Arlene says
Hello. What is the nutritional info? Macros?
Cynthia says
I’m in the process of adding all nutritional info to my recipes. I’m not really a calorie counter though, I steer clear of processed foods and this fits the bill…just veggies! If you’re interested in making it more keto friendly, add some parmesan!
Keri says
We love this! Thank you!
Cynthia says
So glad! It’s so healthy and light.
Angela says
So good. Second time I’ve made this and will be sharing!
Karen says
What are the instructions for baking in the oven? I’m not wanting to use the microwave. Thanks.
Mallory says
I’m getting ready to make this! Do you have a recipe to toast pine nuts? Thanks!
Cynthia says
Hi Mallory, You can toast them one of two ways, either quickly toast them in a dry frying pan over a medium heat, shaking the pan continuously for a couple of minute until they are golden, or you can toast them in the oven on a sheet pan at 350 until golden brown.
Ann from Sumptuous Spoonfuls says
I was gifted a spaghetti squash and admittedly I’ve not been a huge fan in the past. This looks and sounds delightful!
Cynthia says
My daughters actually prefer spaghetti squash to pasta! The key is to not over cook it.
Amy Amerling says
Made exactly as directed and it was amazing! The husband and I are trying keto-vegan and this is one of the first recipes I have tried. Easy, quick, delicious, and healthy. I cooked the spaghetti squash in the oven 400 degrees for 30 minutes (I like it a bit al dente) and toasted the pine nuts stove top in a dry pan. If we weren’t doing keto-vegan I think a little parmasan and some grilled shrimp would be delicious on this.
Cynthia says
Thank you! I originally created it when I was doing Whole30, but these days I add a bit of parmesan too!