Mound of spaghetti squash topped with marinara and herbs

Low Carb and Gluten Free

The best lesson to learn from this recipe is that homemade sauce is easier and tastier than you think. The antioxidant benefits of tomatoes are well documented, and the taste of simmered crushed tomatoes infuses into the entire dish. Spaghetti squash is gluten-free and high in folic acid, vitamin A and potassium, a great reason for the health-conscious to skip pasta and go for this tasty alternative.

Prep Instructions

  • Yield: 8 (1/2 cup) servings
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour

Recipe Ingredients

  • 3 pounds spaghetti squash
  • 1 tablespoon olive oil
  • 1 1/2 cups yellow onion, diced
  • 3 tablespoons garlic, chopped
  • 1 1/2 teaspoons dried basil
  • 2 teaspoons dried oregano
  • 1 tablespoon fresh thyme, chopped
  • 1/8 teaspoon chili flakes
  • 6 cups diced tomatoes in juice
  • 2 cups crushed tomatoes
  • 1/2 teaspoon kosher salt
  • 3/4 teaspoon honey
  • 1/2 cup fresh basil


Squash Preparation:

  1. Preheat oven to 350˚F.
  2. Cut spaghetti squash in half lengthwise; remove the seeds. In a roasting pan place the squash open face down. Add water to cover at least 1/8 of the squash.
  3. Bake squash 45 minutes and scrape the spaghetti strands.

Marinara Sauce:

  1. While the squash is roasting, place the olive oil in a medium saucepan and sauté the onions, garlic, herbs and spices.
  2. When onions start to get translucent add the rest of the ingredients except the fresh basil.
  3. Simmer sauce 20 to 25 minutes. Remove from heat, add fresh basil and purée sauce in a blender. Return sauce back to heat source and simmer 5 more minutes.


  1. Divide the spaghetti squash into servings and serve with 3 oz. marinara sauce.

Nutritional Data

Calories: 35.27
Fat: 0.66 g
Saturated Fat: 0.10 g
Cholesterol: 0 mg
Sodium: 251.60 mg
Carbohydrates: 6.15 g
Fiber: 1.69 g
Sugars: 2.35 g
Protein: 1.12 g
© AdventHealth