Craving a big, comforting bowl of pasta but want to keep things light and healthy? I’ve got the perfect solution! This genius recipe combines tender spaghetti squash with real multigrain pasta for the ultimate noodle experience. You get all the satisfying texture of traditional spaghetti, but with a major boost of nutrients and fewer calories. Tossed with fragrant rosemary, crunchy toasted walnuts, and savory Parmesan, it’s a dish that satisfies on every level. It’s the best of both worlds in one delicious bowl!
Ingredients
• 1 small spaghetti squash, about 1.5 to 2 lbs / 700 to 900g
• 4 oz / 115g multigrain thin spaghetti or angel hair pasta
• ⅓ cup / 40g chopped walnuts
• 2 Tbs / 30ml olive oil
• ¼ cup / 30g plain dry breadcrumbs
• 3 cloves garlic, minced
• 1 Tbs chopped fresh rosemary
• ¼ cup / 25g grated Parmesan cheese
• To make it vegan: Omit Parmesan and use nutritional yeast or a vegan alternative.
Instructions
1. Preheat your oven to 375°F / 190°C.
2. Prepare the squash: Carefully pierce the spaghetti squash in several places with a knife. Microwave on high for 3 minutes to soften it. Slice off the stem and blossom ends. Stand the squash upright on a cutting board and cut it in half lengthwise. Scoop out the seeds. Place the squash halves cut-side down on a rimmed baking sheet and pour 1½ cups of water onto the sheet. Bake for 30 minutes, or until the squash is tender when pressed.
3. Create the squash noodles: Let the squash cool for 10 minutes cut-side up. Use a fork to scrape the flesh, which will naturally separate into spaghetti-like strands. Transfer these strands to a large bowl.
4. Cook the pasta: While the squash cools, cook the spaghetti according to package directions. Drain well and add it to the bowl with the spaghetti squash strands. Use two forks to gently toss them together.
5. Toast the walnuts: In a small, dry skillet over medium-high heat, toast the chopped walnuts for about 5 minutes, stirring frequently, until they are browned and fragrant. Remove them from the skillet and set aside.
6. Make the rosemary breadcrumbs: Wipe out the skillet and heat the olive oil over medium heat. Add the breadcrumbs and cook for 1 minute, stirring. Add the minced garlic and chopped rosemary, and continue to sauté for 2 minutes until the garlic is fragrant and the breadcrumbs are golden brown.
7. Combine and serve: Add the toasted breadcrumb mixture to the bowl with the squash and pasta, and toss everything to combine. Serve immediately, sprinkled with the toasted walnuts and grated Parmesan cheese.
Nutritional Information
• (per serving)
• Calories: 309
• Protein: 10 g
• Total Fat: 16 g
• Saturated Fat: 3 g
• Carbohydrates: 37 g
• Cholesterol: 4 mg
• Sodium: 151 mg
• Fiber: 6 g
• Sugar: 6 g
Pro Tips
• Make it Vegan: Easily make this dish vegan by swapping the Parmesan cheese for nutritional yeast or your favorite store-bought vegan Parmesan alternative.
• For Deeper Flavor: Instead of microwaving, you can roast the squash from the start. Drizzle the cut sides with a little olive oil, season with salt and pepper, and place cut-side down. This will add a lovely caramelized flavor.
• Meal Prep Friendly: Roast the spaghetti squash and toast the walnuts and breadcrumbs ahead of time. Store them in separate airtight containers in the fridge. When you’re ready to eat, just cook the pasta and toss everything together for a super quick meal.
FAQ
Q: How can I add more protein to this vegetarian pasta dish
A: To boost the protein, you can add a can of rinsed chickpeas or cannellini beans when you toss everything together. Serving it with a side of pan-seared tofu or topping with extra toasted walnuts and a sprinkle of hemp seeds are also great options.
Q: Is it possible to make this recipe gluten-free
A: Absolutely. To make this dish gluten-free, simply substitute the multigrain spaghetti with your favorite gluten-free pasta. You will also need to use certified gluten-free breadcrumbs or make your own from gluten-free bread.
Q: Can I make this spaghetti squash pasta recipe completely vegan
A: Yes, this recipe is easily adapted for a vegan diet. As noted in the Pro Tips, just swap the Parmesan cheese for a tablespoon or two of nutritional yeast to get that savory, cheesy flavor. You can also use any store-bought vegan Parmesan alternative.
Q: What is the best way to store and reheat leftovers
A: Store leftovers in an airtight container in the refrigerator for up to 3 days. For the best texture, reheat gently in a skillet over medium-low heat with a splash of olive oil or water to prevent it from drying out. Microwaving in short bursts also works well.
