Anyone losing weight, increasing fiber, lowering consumption of high glycemic carbohydrates, or simply eating more vegetables knows a great trick. Replacing traditional pasta with the spaghetti strands of spaghetti squash. In season now and versatile in every cuisine, spaghetti squash is in. Here’s how we are preparing it lately:

Omelet/Frittata: Part of our autumn cooking prep involves baking a giant spaghetti squash on Sunday so it’s ready for a quick omelet or frittata. Put about a cup of spaghetti squash in a non-stick pan and flash sautee with garlic, sage, salt, pepper, and red pepper flakes. Beat two eggs and pour over squash. If you want an omelet, just fold it over and flip. If you want a frittata, let the eggs set, slide it onto a plate and flip it back into the pan upside down until fully cooked. Sometimes, I prepare the squash as above and serve it with two eggs over medium. Either way, squash plus eggs equals delicious!


Spaghetti Squash Con Sardine Siciliano: When I was living in Albania, I discovered the simple yet delectable flavor of caramelized onions and tomatoes. Sardines plus tomatoes and onions equals good quality protein and calcium to a sauce. The best part? The sardines disappear completely into the sauce.

Here’s how easy it is. In the food processor with the shred blade, shred 1 onion, as many tomatoes as you have on hand, and 3 cloves garlic. Transfer to a saucepan and cook on low as you add oregano, thyme, red chili flakes, and pepper. Wait on the salt since the sardines are salty. Add a tin or two of sardines packed in olive oil. Break them down with a wooden spoon and watch them melt into the sauce. Let the sauce simmer for about 30 minutes and spoon it over al dente spaghetti squash with fresh basil.

Photo from the Well Fed recipe and cookbook for Paleo Pad Thai

Spaghetti Squash Pad Thai: Take the spaghetti squash strands you pre-baked on Sunday and toss into a wok or large pan. Add 1/2 a cup of sunflower seed butter (if you haven’t yet tasted this, be careful because it’s highly addictive). Quickly shred in the food processor, 2 cups of green cabbage and 2 carrots. Add shredded vegetables to the squash. Add two cups of chopped cooked chicken breast or thighs (or shrimp or skirt steak). Flash stir fry just to heat through. Serve topped with chopped scallions, crumbled hard-boiled egg, a sqeeze of lime juice, and a splash of tamari, coconut aminos, or Braggs liquid aminos.


Nutritional Highlights: Spaghetti squash is a carbohydrate with an estimated glycemic load of 2 which is very low making it a favorable choice as you aim for 40% carbohydrates every day. is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin, Vitamin B6, Pantothenic Acid, Potassium and Manganese, and a very good source of Dietary Fiber and Vitamin C. Try spaghetti squash with any traditional pasta recipe. Eat clean!

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