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    Home » Main Dishes

    Published: Oct 3, 2022 · Updated: Oct 3, 2022 by Angela Coleby · This post may contain affiliate links · This blog generates income via ads

    Low Carb Stuffed Vegan Spaghetti Squash

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    Gluten FreeDiary FreeNut FreeEgg FreeLow CarbVeganPaleoKeto

    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.

    stuffed vegan spaghetti squash

    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!

    This post may contain affiliate links. Please read my disclosure policy for more information.

    Jump to:
    • How Many Carbs in Spaghetti Squash?
    • Ingredients
    • Instructions
    • Variations
    • How to Cook Spaghetti Squash
    • Storage
    • MORE KETO SPAGHETTI SQUASH RECIPES
    • FAQ
    • Low Carb Stuffed Vegan Spaghetti Squash

    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.

    Ingredients

    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.

    spaghetti squash ingredients
    • 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.

    Instructions

    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.

    zucchini with marinara sauce

    Cook zucchini and mix with Marinara sauce

    stuffed spaghetti squash

    Add the sauce to cooked spaghetti squash and stuff into boats

    vegan cheese on spaghettie

    Spoon vegan cheese sauce on top and bake

    vegan stuffed spaghetti squash

    Serve with fresh basil

    Variations

    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.

    Storage

    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.

    baked spaghetti squash vegan

    MORE KETO SPAGHETTI SQUASH RECIPES

    If you enjoy spaghetti squash, try these other low carb vegan and vegetarian recipes.

    Jalapeno Popper Spaghetti Squash

    Spaghetti Squash Pizza

    Vegan Spaghetti Squash Fritters

    Spinach & Goats Cheese Stuffed Spaghetti Squash

    FAQ

    Can I Freeze Cooked Spaghetti Squash?

    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.

    Can I Make This Ahead?

    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.

    stuffed vegan spaghetti squash

    Low Carb Stuffed Vegan Spaghetti Squash

    A tasty low carb vegan dish with baked spaghetti squash stuffed with a mixture of zucchini, marinara sauce and vegan cheese for a hearty dinner.
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    Prep Time 20 mins
    Cook Time 55 mins
    Total Time 1 hr 15 mins
    Course Main Course
    Cuisine Low carb, Vegan
    Servings 4 servings
    Calories 126 kcal

    Ingredients
     
     

    • 1 medium spaghetti squash
    • 1 medium zucchini
    • 1 tablespoon olive oil
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 125 ml marinara sauce low carb
    • 250 ml vegan cheese sauce
    • ½ teaspoon oregano
    • ½ teaspoon dried basil
    • ½ teaspoon dried thyme

    Instructions
     

    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.

    Notes

    This recipe assumes that the vegan cheese sauce and Marinara sauce have already been made.
    Makes 4 servings with half of the spaghetti squash slice being one serving.
    The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
    Any nutritional analysis on the website is based on an estimate, calculated by Spoonacular from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Serving: 1servingCalories: 126kcalCarbohydrates: 9gProtein: 5gFat: 6gFiber: 2gCalcium: 51mgIron: 1mg
    Keyword keto vegan, spaghetti squash
    Do you know your macros?Check out Free Macro Calculator!
    Tried this recipe?Mention @KetoVegetarianRecipes on Instagram or hashtag it #ketovegetarianrecipes!

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    • Cheesy Cabbage Casserole
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    Hi, I'm Angela!

    I'm the creator behind all the tasty low carb & gluten free recipes at Keto Vegetarian Recipes. I live in sunny St Lucia with the husband, dogs & cats.

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