spaghetti squash | low fat | fatfree | low calorie | diet

by Lesli

in Side Dishes | Vegetables

Low calorie, zero fat and deliciously healthy — spaghetti squash is on my perfect vegetable list! If you’ve never had spaghetti squash, you’re missing out on a real treat! It’s a yummo squash that acts like spaghetti (you know, the pasta kind), but it’s super good for you and very low calorie — only about 42 calories per cooked cup!  Yowza — that’s squash-tastic!

Spaghetti squash is available year round, but it’s finest hours are fall through winter.  As I write this in the middle of September, I’m already beginning to think about what I’ll be serving for Thanksgiving — I’m not too obsessed with food — am I — LOL!

This Spaghetti Squash casserole makes a great side dish to a festive holiday meal, but I also enjoy eating it as a meal unto itself. I often cook mine in single serving individual casserole dishes and serve with a hearty homemade french bread (or store bought, if you prefer), and a salad.  A great vegetarian meal with all the comfort of a casserole.

This doesn’t freeze well, but it never lasts that long at my house anyway.  I hope you’ll give it a try and let me know what you think of it.


  • 1 (3 1/2 pound) spaghetti squash
  • Vegetable cooking spray
  • 1/2 cup chopped onion
  • 3/4 cup nonfat sour cream alternative
  • 3 tablespoons nonfat mayonnaise
  • 1/4 cup grated Romano cheese
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup finely crushed unsalted whole-grain melba toasts (about 10)
  • 1 teaspoon grated Romano cheese
  • 1 teaspoon paprika
  • 1/4 teaspoon onion powder


Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes or until tender.  Add more cooking time if necessary. Let stand covered, for 5 minutes. With fork “comb” out the strands to yield 5 cups; set aside.

Lightly coat a nonstick skillet with cooking spray; place over medium heat until hot. Add onion; saute 3 minutes or until tender. Combine squash, onion, and next 6 ingredients in a large bowl; stir well.

Spoon into a 10x6x2 inch baking dish coated with cooking spray; set aside.

Combine melba toast crumbs and next 3 ingredients, and stir well.  Sprinkle over squash mixture. Bake at 350° for 40 minutes or until thoroughly heated.

Yields 6 Servings | 1 cup each

CALORIES: 117 (18% from fat) / PROTEIN 5.6 g / FAT 2.3 g / CARB 18.3 g

This is just delicious!

What’s your favorite way to serve spaghetti squash?

{ 7 comments… read them below or add one }

Eating Raw Foods Info

I like spaghetti squash but don’t often think to buy it. I made a dish with it a while back, which my family all liked. The only thing I wasn’t crazy about was getting it out of the shell. It didn’t come out all that easy, but it did taste good!
.-= Eating Raw Foods Info´s last blog ..Get Protein While Eating Raw Food =-.



Did you cut it in half before you cooked it? If so, maybe you just needed to cook it a bit more. Mine always comes out quite easily by gently scraping a fork against it. When it’s completely cooked the squash will be a very pale yellow. I’ve noticed that if it’s a bit on the “orangie-yellow” side it still needs to cook a bit more. This is one of my favorite vegetables.

Just curious — do you eat cooked vegetables or are you eating 100% raw? I can’t vouch for eating this raw — LOL!


Bobbi @Thyme & Travel

I made this last night and it’s just delicious. Very easy to put together and even my hubby liked it.
.-= Bobbi @Thyme & Travel´s last blog ..Bandelier National Monument, New Mexico =-.



Glad you liked it 🙂



I stumbled upon your site while looking for a new way to cook spaghetti squash. I tried this recipe last night and wanted to share that it was delicious! Paired it with a small salad and loved it! Thanks, I’ll definitely be trying some of your other recipes!


Handheld Calorie Counter

Wow, I have never actually heard of spaghetti squash. That looks great, I can’t wait to try it.



I can’t wait to hear what you think of it! It’s a favorite around here and I’m confident you’ll love it! So versatile too!


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