From casseroles to meatball meals, these healthy spaghetti squash recipes are perfect for fall.
10 Healthy Spaghetti Squash Recipes
Updated on Dec. 15, 2023
Spaghetti Squash Meatball Casserole
One of our favorite comfort-food dinners is spaghetti and meatballs. We’re crazy about this lighter, healthier version that features so many veggies. It has the same beloved flavors with more nutritious ingredients! —Courtney Stultz, Weir, Kansas
1/10
2/10
Spaghetti Squash with Tomatoes and Olives
Total Time
5 hours 30 min
Servings
6 servings
From the Recipe Creator:
This squash is outstanding as a side dish, but you can also top it with canned tuna to create a simple, healthy main dish. It’s easy and so tasty! I like to use my own canned tomatoes for the best flavor. —Carol Chase, Sioux City, Iowa
Nutrition Facts:
3/4 cup: 95 calories, 4g fat (2g saturated fat), 9mg cholesterol, 464mg sodium, 12g carbohydrate (5g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
3/10
Spaghetti Squash Casserole
Total Time
1 hour 5 min
Servings
4 servings
From the Recipe Creator:
Spaghetti squash, like zucchini, can take over a garden. This is an excellent way to put that abundance to good use. I got the original spaghetti squash casserole recipe at a cooking class, and I've made it many times since. It's unique and tasty. —Mina Dick, Boissevain, Manitoba
Nutrition Facts:
1-1/3 cups: 411 calories, 20g fat (9g saturated fat), 92mg cholesterol, 488mg sodium, 25g carbohydrate (4g sugars, 3g fiber), 31g protein.
4/10
Spaghetti Squash with Meat Sauce
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Neither my mother nor I had tried spaghetti squash before, so when we cooked this recipe together, all we could do was grin and say "Wow!" It's fun to separate the noodle-like strands from the squash shell, but the eating is the best part! —Lina Vainauskas, Shaw Air Force Base, South Carolina
Nutrition Facts:
1-1/4 cups squash with 1 cup sauce: 292 calories, 10g fat (5g saturated fat), 59mg cholesterol, 735mg sodium, 23g carbohydrate (7g sugars, 5g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1/2 fat.
5/10
Spaghetti Squash Lo Mein
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My colorful Lo Mein is a lighter version of the classic Chinese dish that everyone at our table loves. Try it with a squirt of Sriracha. —Loanne Chiu, Fort Worth, Texas
Nutrition Facts:
1-1/2 cups: 266 calories, 14g fat (3g saturated fat), 70mg cholesterol, 707mg sodium, 19g carbohydrate (8g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1-1/2 fat.
6/10
Chicken Parmesan
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
My husband used to order chicken parmigiana at restaurants. Then I found this recipe in our local newspaper, adjusted it for two and began making the beloved dish at home. After more than 50 years of marriage, I still enjoy preparing his favorite recipes. —Iola Butler, Sun City, California
Nutrition Facts:
1 chicken breast half: 444 calories, 26g fat (8g saturated fat), 166mg cholesterol, 1496mg sodium, 23g carbohydrate (5g sugars, 3g fiber), 29g protein.
7/10
Beef and Black Bean Spaghetti Squash
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I’ve been working on developing healthier recipes that still taste fabulous—and keep me satisfied. This squash tossed with beef, beans and kale has so much flavor it’s easy to forget it’s good for you! —Charlotte Cravins, Opelousas, Louisiana
Nutrition Facts:
1-1/2 cups: 312 calories, 10g fat (4g saturated fat), 57mg cholesterol, 283mg sodium, 32g carbohydrate (6g sugars, 8g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
8/10
Italian Spaghetti Squash
Total Time
6 hours 30 min
Servings
4 servings
From the Recipe Creator:
This is a unique and easy way to cook spaghetti squash. Be sure the squash is on the small or medium side so that it fits into the slow cooker after being cut in half. —Melissa Brooks, Sparta, Wisconsin
Nutrition Facts:
1/4 stuffed squash: 140 calories, 5g fat (3g saturated fat), 14mg cholesterol, 635mg sodium, 19g carbohydrate (9g sugars, 5g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat.
9/10
Chicken Florentine Meatballs
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
Served over squash and a chunky, mushroom-tomato sauce, these tender meatballs are tops when it comes to great flavor. —Diane Nemitz, Ludington, Michigan
Nutrition Facts:
1 serving: 272 calories, 12g fat (3g saturated fat), 115mg cholesterol, 635mg sodium, 25g carbohydrate (8g sugars, 6g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 0.500 fat.
10/10
Harvest Bow Ties
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Spaghetti squash and bow ties make this meatless dish hearty and filling. Add a can of black beans if you’d like more protein, and switch up the tomatoes for variety. Try using Italian diced tomatoes or diced tomatoes with mild green chiles. —Anne Lynch, Beacon, New York
Nutrition Facts:
2 cups: 349 calories, 11g fat (4g saturated fat), 14mg cholesterol, 475mg sodium, 54g carbohydrate (8g sugars, 6g fiber), 12g protein.
