Of all the cozy, comforting meals in my repertoire, this Vegetarian Stuffed Spaghetti Squash holds a special place in my heart. I remember the first time I made it, my husband, a notorious skeptic of any dish where a vegetable tries to be pasta, eyed the golden-hued squash boats with suspicion. But after one bite—a perfect forkful of tender squash strands, savory black bean filling, and gooey melted cheese—he was sold. Now, it’s a requested regular in our fall and winter rotation. It’s the kind of meal that feels indulgent and hearty but is secretly packed with nutrients. It fills the house with an incredible aroma of roasted vegetables and herbs, signaling that something truly special is for dinner. This recipe isn’t just about food; it’s about creating a warm, nourishing experience that brings everyone to the table, happily digging into a boat of pure deliciousness.
The Ultimate Vegetarian Stuffed Spaghetti Squash
This recipe is designed for maximum flavor and satisfaction. It combines the natural sweetness of roasted spaghetti squash with a robust, savory filling inspired by Italian-American flavors. The black beans and mushrooms provide a “meaty” texture and a punch of protein, while the marinara and cheese bring everything together in a harmonious, comforting hug. It’s a guaranteed crowd-pleaser for vegetarians and meat-eaters alike.
Ingredients
- For the Spaghetti Squash:
- 1 large spaghetti squash (approximately 3-4 lbs)
- 2 tablespoons olive oil, divided
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- For the Vegetarian Filling:
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3-4 cloves garlic, minced
- 1 red bell pepper, finely chopped
- 8 oz cremini mushrooms, cleaned and roughly chopped
- 1 (15-ounce) can black beans, rinsed and drained
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- 1/2 teaspoon sea salt (or to taste)
- 1/4 teaspoon black pepper (or to taste)
- 1.5 cups (12 oz) of your favorite marinara sauce
- 1 cup packed fresh spinach
- For the Topping:
- 1.5 cups shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- Fresh parsley or basil, chopped, for garnish
Step-by-Step Instructions
Follow these detailed instructions to create the perfect stuffed spaghetti squash every time. We’ll break it down into three main parts: preparing the squash, making the filling, and assembling the final dish.
Part 1: Roasting the Spaghetti Squash
This is the most crucial step for achieving tender, perfect “spaghetti” strands.
- Preheat and Prepare: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- Cut the Squash: This can be the trickiest part. Place the spaghetti squash on a stable cutting board. Using a large, sharp chef’s knife, carefully pierce the squash in the middle and cut it in half lengthwise from stem to tail. If it’s very tough, you can microwave the whole squash for 3-5 minutes to soften the skin slightly before cutting.
- Scoop the Seeds: Use a large spoon to scoop out the seeds and the stringy pulp from the center of each squash half, just like you would with a pumpkin. You want to create a clean, hollowed-out boat.
- Season and Roast: Drizzle 1 tablespoon of olive oil over the cut side of each squash half. Use your hands or a pastry brush to rub the oil all over the inside flesh and the rim. Season generously with salt and pepper. Place the squash halves cut-side down on the prepared baking sheet.
- Bake: Roast in the preheated oven for 35-50 minutes. The time will vary depending on the size of your squash. It’s done when the outside is firm enough to hold its shape, but the inside is tender enough to be easily pierced with a fork.
Part 2: Creating the Savory Filling
While the squash is roasting, you can prepare the delicious and hearty filling.
- Sauté the Aromatics: Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium heat. Add the chopped yellow onion and cook, stirring occasionally, until it softens and becomes translucent, about 5-7 minutes. This builds a sweet flavor base.
- Add Peppers and Garlic: Add the chopped red bell pepper and continue to cook for another 5 minutes, until it begins to soften. Stir in the minced garlic and cook for just one more minute until fragrant. Be careful not to burn the garlic.
- Cook the Mushrooms: Add the chopped cremini mushrooms to the skillet. Cook, stirring occasionally, until they have released their liquid and started to brown and caramelize, about 8-10 minutes. This step develops a deep, umami-rich flavor.
- Combine and Simmer: Stir in the rinsed and drained black beans, dried Italian seasoning, smoked paprika, red pepper flakes (if using), salt, and pepper. Pour in the marinara sauce and stir everything to combine well. Bring the mixture to a gentle simmer.
- Wilt the Spinach: Reduce the heat to low, add the fresh spinach, and stir it into the hot mixture until it wilts completely, which should only take a minute or two.
- Taste and Adjust: Taste the filling and adjust the seasoning if needed. You may want more salt, pepper, or a pinch more red pepper flakes. Turn off the heat and set the filling aside.
Part 3: Assembling and Final Bake
Now it’s time to bring it all together.
- Shred the Squash: Once the squash is finished roasting, carefully remove it from the oven. Let it cool for a few minutes until you can handle it safely. Using a fork, gently scrape the inside flesh of the squash. It will naturally separate into long, spaghetti-like strands. Leave the shredded squash inside its shell, creating a “nest.”
- Mix and Fill: Scoop about two-thirds of the prepared vegetarian filling into a large mixing bowl. Add about half of the shredded spaghetti squash strands to the bowl and gently toss to combine everything. This ensures every bite has a perfect ratio of squash to filling.
- Stuff the Squash Boats: Carefully spoon the squash-and-filling mixture back into the two squash boat shells, dividing it evenly.
- Top It Off: Spoon the remaining one-third of the plain filling over the top of each stuffed squash half.
- Add the Cheese: Sprinkle the shredded mozzarella and grated Parmesan cheese generously over the top of both halves.
- Final Bake: Return the stuffed squash boats to the oven and bake for another 10-15 minutes, or until the filling is heated through and the cheese is melted, bubbly, and slightly golden on top.
- Garnish and Serve: Remove from the oven, let cool for a few minutes, garnish with fresh chopped parsley or basil, and serve immediately.
Nutrition Facts
- Servings: 4
- Calories per serving: Approximately 485 kcal
Please note that these are estimates. The actual nutritional value will vary based on the specific ingredients used, such as the type of marinara sauce and cheese.
Preparation and Cook Time
- Preparation Time: 20 minutes
- Cook Time: 50-65 minutes
- Total Time: 1 hour 10 minutes – 1 hour 25 minutes
How to Serve This Delicious Dish
This Vegetarian Stuffed Spaghetti Squash is a complete meal on its own, but it also pairs wonderfully with a few simple sides to round out the experience. Here are some serving suggestions:
- With a Simple Green Salad: A crisp salad with a light vinaigrette is the perfect fresh contrast to the rich, savory squash. Think mixed greens, cherry tomatoes, cucumber, and a simple lemon-tahini or balsamic dressing.
- With Crusty Bread: Serve with a side of warm, crusty garlic bread or a rustic sourdough loaf. It’s perfect for soaking up any extra marinara sauce and cheese from the plate.
- With a Dollop of Creaminess: A spoonful of plain Greek yogurt, sour cream, or a cashew-based cream (for a vegan option) on top can add a lovely tangy coolness that balances the warmth of the dish.
- As Part of a Larger Spread: If you’re hosting, you can serve smaller portions of the stuffed squash alongside other dishes like a quinoa salad, roasted broccoli, or a light soup.
- Garnish Generously: Don’t skip the garnish!
- Fresh Herbs: Chopped fresh parsley, basil, or even chives add a burst of freshness and color.
- Extra Cheese: A final sprinkle of Parmesan cheese right before serving adds a salty, nutty finish.
- A Drizzle of Oil: A light drizzle of high-quality extra virgin olive oil over the top can elevate the flavors.
Additional Tips for Success
Here are five expert tips to help you master this recipe and adapt it to your needs.
- Choosing the Perfect Spaghetti Squash: Look for a squash that is firm, heavy for its size, and has a dry, smooth rind free of soft spots or cracks. A pale, creamy yellow color indicates it’s ripe. A darker yellow or orange hue is also fine. Avoid any with green patches, as they are underripe.
- The Microwave Shortcut for Roasting: If you’re short on time, you can speed up the roasting process. After cutting and seeding the squash, place the halves cut-side down in a microwave-safe dish with about an inch of water. Microwave on high for 10-12 minutes. Then, drain the water, brush with oil and seasoning, and roast at 400°F (200°C) for 15-20 minutes to get that delicious caramelized flavor. This cuts the oven time by more than half.
- How to Get Perfect, Not Mushy, Strands: The key is not to overcook the squash. An overcooked squash will result in watery, mushy strands. Your squash is perfectly cooked when you can easily pierce the flesh with a fork, but it still offers a little resistance. It’s better to slightly undercook it, as it will cook a little more during the final bake with the filling.
- Meal Prep and Batch Cooking: This recipe is fantastic for meal prep. You can make the entire dish ahead of time and store it in the fridge for up to 4 days. Alternatively, you can:
- Roast the squash ahead of time: Store the roasted halves in an airtight container in the fridge.
- Make the filling ahead of time: The filling can be made and stored separately in the fridge for up to 5 days.
- When you’re ready to eat, simply stuff the pre-roasted squash with the pre-made filling, top with cheese, and bake until hot.
- Don’t Throw Away the Seeds! Spaghetti squash seeds are just as delicious as pumpkin seeds when roasted. After scooping them out, separate them from the pulp, rinse, and pat them dry. Toss them with a little olive oil, salt, and your favorite spices (like smoked paprika or chili powder) and roast them on a baking sheet at 325°F (160°C) for 15-20 minutes, or until golden and crispy. They make a fantastic crunchy snack or a topping for salads.
Frequently Asked Questions (FAQ)
Q1: Can I make this stuffed spaghetti squash vegan?
A: Absolutely! This recipe is very easy to adapt for a vegan diet. Simply omit the dairy cheese and use your favorite brand of shredded vegan mozzarella and a sprinkle of nutritional yeast in place of the Parmesan for that cheesy, savory flavor. Ensure your marinara sauce is also dairy-free. The rest of the filling is already naturally vegan and packed with plant-based goodness.
Q2: How do I store and reheat leftovers?
A: Leftovers are fantastic! Store any leftover stuffed squash in an airtight container in the refrigerator for up to 4 days. To reheat, you can place it in an oven-safe dish and bake at 350°F (175°C) for 20-25 minutes, or until heated through. Covering it with foil for the first 15 minutes can prevent the top from getting too brown. You can also microwave individual portions for 2-3 minutes, but the oven method best preserves the texture.
Q3: Can I freeze stuffed spaghetti squash?
A: Yes, you can, although the texture of the squash may change slightly upon thawing, becoming a bit more watery. For best results, freeze the fully assembled but unbaked squash boats. Wrap them tightly in plastic wrap and then a layer of aluminum foil. They can be frozen for up to 3 months. To cook, bake directly from frozen at 375°F (190°C) for 60-75 minutes, or until hot and bubbly. You can also freeze the cooked and cooled squash, but the oven reheating method is highly recommended to help dry out any excess moisture.
Q4: Is this recipe gluten-free and low-carb?
A: This recipe is naturally gluten-free, as long as you ensure your marinara sauce does not contain any hidden gluten. Spaghetti squash is a fantastic gluten-free alternative to pasta. It is also a lower-carb option compared to traditional pasta dishes. While spaghetti squash and black beans do contain carbohydrates, they are complex carbs rich in fiber, making this a much healthier and more blood-sugar-friendly meal for those monitoring their carb intake.
Q5: What other vegetables or proteins can I add to the filling?
A: This recipe is incredibly versatile! Feel free to customize the filling based on what you have on hand.
- Other Vegetables: Zucchini, corn, kale, diced carrots, or sun-dried tomatoes would all be delicious additions.
- Different Proteins: If you’re not a fan of black beans, you can easily substitute them with chickpeas, red lentils (which will cook down and create a thick, rich texture), or crumbled plant-based ground “meat.”
- Flavor Profiles: You can even change the entire flavor profile. For a Mexican-inspired version, swap the Italian seasoning for cumin and chili powder, add a can of corn, and top with cilantro and a dollop of guacamole instead of parsley.
Vegetarian Stuffed Spaghetti Squash Recipe
Ingredients
- For the Spaghetti Squash:
- 1 large spaghetti squash (approximately 3–4 lbs)
- 2 tablespoons olive oil, divided
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- For the Vegetarian Filling:
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3–4 cloves garlic, minced
- 1 red bell pepper, finely chopped
- 8 oz cremini mushrooms, cleaned and roughly chopped
- 1 (15-ounce) can black beans, rinsed and drained
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- 1/2 teaspoon sea salt (or to taste)
- 1/4 teaspoon black pepper (or to taste)
- 1.5 cups (12 oz) of your favorite marinara sauce
- 1 cup packed fresh spinach
- For the Topping:
- 1.5 cups shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- Fresh parsley or basil, chopped, for garnish
Instructions
Part 1: Roasting the Spaghetti Squash
This is the most crucial step for achieving tender, perfect “spaghetti” strands.
- Preheat and Prepare: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- Cut the Squash: This can be the trickiest part. Place the spaghetti squash on a stable cutting board. Using a large, sharp chef’s knife, carefully pierce the squash in the middle and cut it in half lengthwise from stem to tail. If it’s very tough, you can microwave the whole squash for 3-5 minutes to soften the skin slightly before cutting.
- Scoop the Seeds: Use a large spoon to scoop out the seeds and the stringy pulp from the center of each squash half, just like you would with a pumpkin. You want to create a clean, hollowed-out boat.
- Season and Roast: Drizzle 1 tablespoon of olive oil over the cut side of each squash half. Use your hands or a pastry brush to rub the oil all over the inside flesh and the rim. Season generously with salt and pepper. Place the squash halves cut-side down on the prepared baking sheet.
- Bake: Roast in the preheated oven for 35-50 minutes. The time will vary depending on the size of your squash. It’s done when the outside is firm enough to hold its shape, but the inside is tender enough to be easily pierced with a fork.
Part 2: Creating the Savory Filling
While the squash is roasting, you can prepare the delicious and hearty filling.
- Sauté the Aromatics: Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium heat. Add the chopped yellow onion and cook, stirring occasionally, until it softens and becomes translucent, about 5-7 minutes. This builds a sweet flavor base.
- Add Peppers and Garlic: Add the chopped red bell pepper and continue to cook for another 5 minutes, until it begins to soften. Stir in the minced garlic and cook for just one more minute until fragrant. Be careful not to burn the garlic.
- Cook the Mushrooms: Add the chopped cremini mushrooms to the skillet. Cook, stirring occasionally, until they have released their liquid and started to brown and caramelize, about 8-10 minutes. This step develops a deep, umami-rich flavor.
- Combine and Simmer: Stir in the rinsed and drained black beans, dried Italian seasoning, smoked paprika, red pepper flakes (if using), salt, and pepper. Pour in the marinara sauce and stir everything to combine well. Bring the mixture to a gentle simmer.
- Wilt the Spinach: Reduce the heat to low, add the fresh spinach, and stir it into the hot mixture until it wilts completely, which should only take a minute or two.
- Taste and Adjust: Taste the filling and adjust the seasoning if needed. You may want more salt, pepper, or a pinch more red pepper flakes. Turn off the heat and set the filling aside.
Part 3: Assembling and Final Bake
Now it’s time to bring it all together.
- Shred the Squash: Once the squash is finished roasting, carefully remove it from the oven. Let it cool for a few minutes until you can handle it safely. Using a fork, gently scrape the inside flesh of the squash. It will naturally separate into long, spaghetti-like strands. Leave the shredded squash inside its shell, creating a “nest.”
- Mix and Fill: Scoop about two-thirds of the prepared vegetarian filling into a large mixing bowl. Add about half of the shredded spaghetti squash strands to the bowl and gently toss to combine everything. This ensures every bite has a perfect ratio of squash to filling.
- Stuff the Squash Boats: Carefully spoon the squash-and-filling mixture back into the two squash boat shells, dividing it evenly.
- Top It Off: Spoon the remaining one-third of the plain filling over the top of each stuffed squash half.
- Add the Cheese: Sprinkle the shredded mozzarella and grated Parmesan cheese generously over the top of both halves.
- Final Bake: Return the stuffed squash boats to the oven and bake for another 10-15 minutes, or until the filling is heated through and the cheese is melted, bubbly, and slightly golden on top.
- Garnish and Serve: Remove from the oven, let cool for a few minutes, garnish with fresh chopped parsley or basil, and serve immediately.
Nutrition
- Serving Size: One Normal Portion
- Calories: 485 kcal
