This low carb stuffed vegan spaghetti squash is filled with seasoned zucchini marinara sauce and topped with a vegan cheese sauce for a healthy comfort food that’s also gluten-free, grain-free and vegetarian.
This is an easy stuffed spaghetti squash recipe that is loosely based on a vegan lasagna. Cooked vegetables with the marinara sauce and vegan cheese sauce all come together for a delicious main dish.
The biggest surprise of this dish was my husband's reaction. I thought he would not enjoy the flavors as he is not the biggest fan of spaghetti squash but one taste and suddenly I had to share. The second stuffed half I have planned to eat the next day disappeared!
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How Many Carbs in Spaghetti Squash?
When you see Winter squash you may think that they are too high in carbohydrates for a low carb diet but spaghetti squash is a great low carb and keto vegetable. At just 5.5g net carbohydrates per 100g portion (about a cup of cooked spaghetti squash) it makes a great low carb alternative to spaghetti.
Spaghetti squash can be enjoyed baked and stuffed or with the filling used as a keto spaghetti, served with a sauce.
Just a few ingredients are used for this twice baked spaghetti squash recipe making it an easy recipe to make and to make ahead too.
- Marinara sauce - either use homemade low carb Marinara sauce or a jar of ready made sauce such as Raos's.
- Keto Vegan Cheese sauce - we use our own homemade sauce but any other recipe will work. If you are making this dish vegetarian, a low carb cheese sauce or slices of Mozzarella cheese can be used.
- Zucchini - This can be replaced with other low carb vegetables such as eggplant, tofu or TVP. We just wanted to add extra vegetables to the Marinara sauce.
If you have the Marinara and vegan cheese sauce already made, this is a quick and easy recipe to make. Baked spaghetti squash bowls are stuffed with a hearty vegetable filling and baked.
Cook zucchini and mix with Marinara sauce
Add the sauce to cooked spaghetti squash and stuff into boats
Spoon vegan cheese sauce on top and bake
Serve with fresh basil
This twice baked spaghetti squash recipe can have a few tweaks if you replace the zucchini.
- Mushrooms - Add cooked sliced mushrooms.
- TVP- if you are looking for a more "bolognese" sauce, use our vegan bolognese sauce.
- Spinach- Cooked or defrosted spinach makes a tasty replacement
- Roasted Bell Peppers - Chop and add to the marinara sauce.
How to Cook Spaghetti Squash
Although this recipe bakes the spaghetti squash before stuffing, it can also be cooked in the microwave or air fryer.
Cook the spaghetti squash in the microwave for about 10 minutes. To air fryer, place the spaghetti squash half face down in the air fryer for about 20 minutes.
Store any leftovers in the fridge in an airtight container. It will last up to 4 days. Reheat in the oven at 350F degrees for 10-15 minutes.
Yes! Freeze the cooked spaghetti squash by either wrapping it in silver foil or placing the cooked halves in a zip lock bag. When it's been frozen and then thawed out, its texture is much more like the freshly cooked variety.
This is a great recipe to make ahead if you have the marinara and vegan cheese sauce ready to hand. Assemble and store in the refrigerator until you are ready to eat and pop it in the oven to heat for 10-15 minutes.
Low Carb Stuffed Vegan Spaghetti Squash
Cook the Spaghetti Squash
- Preheat the oven to 200C/400F degrees.
- Cut the spaghetti squash in half lengthways and remove the seeds.
- Brush with the olive oil and season with the salt and black pepper.
- Place cut side down on a parchment paper lined baking tray
- Roast for 35-40 minutes until the skin is slightly soft and the inside is cooked through.
Prepare the Filling
- While the spaghetti squash is baking in the oven prepare the filling. We assume the marinara and vegan cheese sauce is already made.
- Chop the zucchini into small pieces.
- In a medium pan or skillet, heat 1 tablespoon of olive oil on a medium heat and cook the zucchini pieces for 10 minutes until cooked through.
- Add the dried oregano, basil, thyme and marinara sauce, stir through and simmer for 5 minutes. Set aside.
Assemble the Baked Spaghetti Squash
- Remove the cooked spaghetti squash and with a fork, fluff up the inside of the spaghetti squash. Remove and add to the pan with the marinara sauce. Stir through until mixed.
- Spoon the mixture back into the spaghetti squash shells.
- Pour the vegan cheese sauce over the stuffed spaghetti squash.
- Return to the oven at 180C/350F degrees and bake for 10-15 minutes until the top is firm.
- Serve with chopped fresh basil, parsley or chives on top.
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