Roasted spaghetti squash is a healthy, delicious vegetable to add to your weekend meal prep. It makes a great low-carb substitute for pasta. Yet, it also is a great addition to stir-fry and Buddha Bowls. This simple plant-based recipe shows you how to cook it oil-free. Combined with roasted cherry tomatoes, this makes a satisfying, whole foods, vegan dinner.
Why Should I Eat Spaghetti Squash?
Spaghetti squash, like all vegetables, is low in calories and high in nutrition. One cup of spaghetti squash only has 42 calories. A 4-pound squash will yield about 5 cups cooked. Therefor, an entire spaghetti squash will have only about 210 calories. Compared to pasta, that’s as much as 1 serving of white or wheat pasta.
In addition, spaghetti squash is full of healthy nutrition and powerful antioxidants. Like other winter squash, spaghetti squash is high in fiber, vitamin B6, manganese, Vitamin C, and beta-carotene. These all help strengthen the immunity and fight off chronic disease.
How to Roast Oil-Free, Plant-Based Spaghetti Squash
Roasting spaghetti squash takes some practice, but it’s really easy.
- Trim off the top and bottom.
- Cut the squash in half length-wise (from the stem end to the bottom). This can be the trickiest step. If your squash is really hard, poke a few holes and microwave it 2-3 minutes to soften.
- Use a large spoon to scoop out the seeds. If you like to roast pumpkin seeds, you can also roast these squash seeds.
- Place the squash, cut-side-down on a baking pan lined with parchment paper or a non-stick silpat baking mat.
- Roast at 400F – 425F until you can easily press the squash. This usually takes 50 minutes to an hour, depending on the size of the squash. I prefer a higher roasting temperature for more golden color and a slightly sweeter flavor.
- Remove the squash from the oven, flip the halves over, and set aside to let cool slightly.
- Once the squash is cool enough to handle, use a large fork to pull on the “spaghetti” strands. A spoon will help you finish the job and scrape the last bits from the shell.
- You can save the shell for serving – makes a fun presentation. Plus, it saves you from washing a few dishes.
Use a large spoon to scoop out the seeds of spaghetti squash before roasting 
Roasted spaghetti squash is great for weekend meal prep 
Use a fork to to pull out the strands of spaghetti squash 
Roasted spaghetti squash looks like strands of pasta 
Plant-Based, Oil-Free Roasted Spaghetti Squash Bowls with Cherry Tomatoes – Healthy Vegan Recipe from Plants-Rule
How to Use Spaghetti Squash in Healthy, Whole Foods, Plant-Based Vegan Recipes
There are tons of ways to use spaghetti squash in your plant-based vegan recipes. You can swap it out for pasta in simple pasta dishes. Or, use it in a spicy Thai Basil stir-fry for bright color and subtly sweet flavor. It is also great used as a base for baked casseroles. Or, make a Spaghetti Squash Burrito Bowl. Yet, you can simply enjoy on it’s own with veggies and Cashew Parm. Or, add to grain Buddha bowls.
Spaghetti Squash is Perfect for Plant-Based Weekend Meal Prep
Spaghetti squash is the perfect vegetable to add to your plant-based weekend meal prep. You simply get it in the oven and roast it for an hour. You can prep other whole foods vegan ingredients like cooked grains, sautéed veggies, or oil-free sauces while the squash roasts. If you know you have a big week ahead, it’s a good idea to prep a couple of squash. Plus, you can always freeze extras.
Can I Cook Spaghetti Squash Another Way?
Yes! Did you know that you can microwave spaghetti squash? Similar to a potato, you can microwave spaghetti squash to cook it. However, you want to be cautious. First, you’ll microwave the squash whole. To do this, use a sharp knife to poke about 10-15 holes in the squash. Make sure there are plenty of spots for steam to escape. Then, microwave the squash on “potato” setting, in 2 minutes increments. Every 2 minutes, turn the squash. This will help prevent a squash explosion.
How to Roast Oil-Free, Plant-Based Tomatoes
Roasting tomatoes oil-free is just as simple as roasting spaghetti squash. To roast whole cherry tomatoes, you simply want to wash them and spread them in a single layer on a baking sheet. Then, add any dried herbs of flavorful aromatics. I love adding minced garlic, dried oregano, thyme, basil, and other Mediterranean flavors. Place in the oven and roast for 1 hour, turning the tomatoes ever 15-20 minutes. If the tomatoes start to burn, simply add some water to the pan. These delicious oven-roasted tomatoes are a great addition to your healthy vegan recipes!
Roasted cherry tomatoes are great for weekend meal prep 
A colorful mix of small grape or cherry tomatoes adds bright color to your healthy recipes 
Roast tomatoes oil-free on a baking sheet. Be sure to spread in a single layer 
Cherry tomatoes burst and get golden brown after an hour of roasting 
Top these spaghetti squash with roasted cherry tomatoes for a satisfying plant-based dinner
Why You’ll Love this Healthy, Plant-Based, Oil-Free Vegan Spaghetti Squash Recipe!
This is a healthy, oil-free dinner that will transport you to a far-off land.
You’ll love this plant-based, oil-free vegan recipe! It is:
- Full of simple, summer flavor
- Colorful and Beautiful
- A fun way to use Spaghetti Squash
- Easy and Healthy
Plant-Based, Oil-Free Roasted Spaghetti Squash Bowls with Cherry Tomatoes
- Medium
- Ready in 75 minutes
- Serves: 4
- Yield: 4 spaghetti squash bowls
If you love this, you’ll also love: Thai Spicy Basil Vegan Spaghetti Squash Stir-Fry, Oil-Free Balsamic Roasted Vegetable Gluten-Free Pasta Salad, Oil-Free Vegan Italian Eggplant Caponata, and 5-Minute Vegan Cashew “Parm”
Print Recipe
Plant-Based, Oil-Free Roasted Spaghetti Squash Bowls with Cherry Tomatoes
Ingredients
- 2 large spaghetti squash about 4-5 pounds
- 2 pints cherry or grape tomatoes
- 6 cloves garlic minced
- 2 teaspoons each fresh oregano and thyme
- Chopped fresh basil to garnish
Instructions
- Preheat your oven to 425F. Line a baking sheet with parchment paper or a non-stick silpat baking mat.
To roast the spaghetti squash and tomatoes:
- Trim the ends of the spaghetti squash and cut in half. Place cut-side-down on the lined baking sheet.
- Spread the tomatoes on a separate baking sheet. Rub the garlic and herbs all over the tomatoes. Be sure the tomatoes are in a single layer – this will help them roast evenly.
- Place both the squash and tomatoes in the oven. Roast for 1 hour. Toss the tomatoes every 15-20 minutes. When the squash is tender and the tomatoes are golden brown and bursting, remove from the oven. Flip the squash over (cut side up) and let cool slightly.
To assemble your Plant-Based, Oil-Free Roasted Spaghetti Squash Bowls with Cherry Tomatoes:
- When the squash is cool enough to handle, use a large fork to pull out the “spaghetti” strands”. Place these bake in the squash shell. Even distribute the roasted tomatoes among the squash shells. Season with salt and pepper. Garnish with fresh basil.
- Enjoy!
Notes
Ready in 75 minutes
Serves: 4
Yield: 4 spaghetti squash bowls
Nutrition Facts
*One squash yields about 5 cups cooked squash. Nutrition is based on 10 cups cooked squash (total from 2 squash).
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 142 | |
| % Daily Value * | |
| Total Fat 1 g | 2 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 8 mg | 0 % |
| Potassium 410 mg | 12 % |
| Total Carbohydrate 33 g | 11 % |
| Dietary Fiber 8 g | 31 % |
| Sugars 14 g | |
| Protein 5 g | 9 % |
| Vitamin A | 64 % |
| Vitamin C | 23 % |
| Calcium | 23 % |
| Iron | 1 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
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