Entrees · Gluten Free · Pasta · Recipes

200 Calories – Roasted Spaghetti Squash Pasta with Sautéed Spinach Tomato Sauce! (Vegan)


Fall favorite number two: Spaghetti Squash Pasta!

Sometimes I get in the mood for some serious Italian food and there is literally nothing I can do to curve it. Like most, I often over do it when it comes to pasta dishes. I try to put it away, but before the evening is done I’m back on the couch with another bowl. However, I’ve found the real savior to all these troubles – SPAGHETTI SQUASH.

Okay, yes, it is a squash. No, it is not the same thing as real pasta. It is, however, so tasty and brilliantly good for you. So, whether you’re in the mood for a low-carb meal or just trying to squeeze more veggies into your diet this recipe will do the trick.

Perfect for fall when you’re craving something comforting, but don’t want to endue the carb-loaded hangover that soon follows, because bread.

Spaghetti squash is so versatile. You can add just about any topping, or eat it plain with a little salt and pepper, and you have a great meal or side dish! When Thanksgiving rolls around you will always find this at my table.

 It generously serves two as an entrée (with nearly 11 grams protein!), or four as a side dish under 200 calories per serving!

If this is your first time trying spaghetti squash it is so simple. It only requires a few ingredients and comes together with minimal effort in about 1 hour!

Grab a glass of wine and get cooking.



Prep time: 10 mins      Cook time: 35 mins     Total time: 45 mins
Author: The Winey Vegan
Recipe type: Entree
Cuisine: Vegan, Gluten Free
Serves: 2 as entree, 4 as side
Photos by Emily Morris


Nutrition Information
Serving size: 1/4 of recipe* Calories: 200 Fat: 22.8 g Saturated fat: 3 g Carbohydrates: 11.6 g Sugar: 3 g Sodium: 138 mg Fiber: 3.2 g Protein: 5.4 g

What you need:

  • 1 large or 2 small spaghetti squash
  • 1/2 jar (2-3 cups) of your favorite marinara or pasta sauce
  • 1/2 onion, chopped
  • 1/2 cup tomatoes, chopped
  • 2 handfuls of spinach, roughly chopped
  • 2 cloves of garlic, minced
  • 1 Tbsp olive oil
  • 1/2 Tbsp basil
  • 1/2 Tbsp oregano
  • 1/2 Tbsp garlic powder


  1. Preheat oven to 400F and line a baking sheet with tin foil.
  2. Carefully halve spaghetti squash lengthwise using a sharp knife. I find the best way is to pierce the skin with the very tip of the knife and push it all the way through the center of the squash to the other side. Rock the knife back and forth to cut one half all the way through, then repeat on the other side. Scrape out the seeds and most of the stringy parts.
  3. Brush the interior with oil and sprinkle with a little salt & pepper. Place cut-side down on baking sheet. Roast for 35 minutes, or until the outer skin easily pierces. Remove from oven and set aside. Once cool use a fork to shred the spaghetti squash into strands.
  4. Meanwhile, heat the marinara/tomato sauce and spices in a small saucepan on low heat, stir occasionally.
  5. In a separate pan, heat the olive oil and sauté the onion and garlic until soft and translucent, about 3 mins. Once soft add tomatoes and spinach. Stir until spinach is wilted then add to saucepan with the tomato basil sauce and turn off heat.
  6. When ready to serve, scoop out spaghetti squash into small bowls and toss with desired amount of sautéed spinach and tomato basil sauce.
  7. Top with fresh basil, salt & pepper, and red pepper flakes prior to serving.

Happy eating!



If you try this recipe, let me know! Leave a comment, rate it (once you’ve tried it), and don’t forget to tag a picture #thewineyvegan on Instagram! I’d love to see what you come up with.



2 thoughts on “200 Calories – Roasted Spaghetti Squash Pasta with Sautéed Spinach Tomato Sauce! (Vegan)

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