Tomato Mushroom Spaghetti Squash {Whole30 & Vegan}

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!

Spaghetti Squash with Tomatoes, Mushrooms and Basil. Whole30, Paleo and Gluten Free.

Some of the items I used for this post are available at my Amazon Affiliate Store.

Tomato Mushroom Spaghetti Squash {Whole30 Recipe}

Cynthia

Whole30 recipe for Spaghetti Squash with Tomatoes and Mushrooms. This recipe serves six as a side dish and four as a main course. Cheese is not included in the nutritional information.

5 from 7 votes

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Prep Time 30 mins

Cook Time 10 mins

Total Time 40 mins

Course Entree

Cuisine Whole30 Vegetarian

Servings 6

Calories 173 kcal

Ingredients

  

1x2x3x

• 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)

Nutrition

Serving: 1gCalories: 173kcalCarbohydrates: 17gProtein: 4gFat: 12gSaturated Fat: 1gSodium: 33mgPotassium: 466mgFiber: 4gSugar: 7gVitamin A: 607IUVitamin C: 12mgCalcium: 48mgIron: 1mg

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