Spaghetti Squash Primavera

Published January 1, 2013

Got penchant for pasta primavera?

This low calorie, gluten-free dish is just as dreamy and creamy as the original but sans the high fat and carbs.

Though this soul-satisfying version uses zucchini and squash, any combination of fresh vegetables works, so toss in your seasonal faves for a waistline-whitting taste of la bella vita.

Spaghetti Squash Primavera

Courtesy of Delicious Living magazine

Serves 6


3 whole spaghetti squashes, about 1 pound each

1 yellow onion, diced

2 zucchini, diced

2 yellow squash diced

1 cup diced bell pepper (red, yellow, orange or a combination)

1 cup broccoli florets

3 large cloves garlic, pressed or minced

1 28-ounce can whole tomatoes

1 tablespoon crushed red pepper flakes (or to taste)

1 teaspoon dried oregano

1 tablespoon fresh thyme or 1/2 teaspoon dried

Asiago cheese, for garnish


1. Preheat oven to 425 degrees.

2. Cut spaghetti squash in half lengthwise and remove seeds with a spoon. Place squash, cut side up, on a baking sheet. Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Turn cut side down and roast for 25 minutes.

3. Heat remaining olive oil in a large saucepan over medium heat. Add onion, zucchini, squash, bell pepper and broccoli; sauté until the vegetables begin to soften (about 5 minutes), stirring frequently. Add garlic and toss to combine. Add tomatoes and crush them with a spoon. Season with red pepper flakes, oregano, thyme, salt and pepper. Sauté for another 5 minutes or so.

4. When squash is tender, use a fork to scrape into spaghetti-like strings. Divide among shallow bowls. Spoon vegetables over the “noodles” and garnish with cheese.

Per serving:

262 calories

9g fat

0mg cholesterol

6g protein

45g carbs

4g fiber

104mg sodium