Tomato Basil Spaghetti Squash

Tomato Basil Spaghetti Squash

Prep Time

30 Minutes

Cook Time

45 Minutes


  • 1 Medium Whole Spaghetti Squash
  • 2 Tbsp. Olive Oil, Divided
  • 1/8 Tsp. Kosher Salt
  • Pinch Ground Black Pepper
  • ½ Tsp. Garlic Powder
  • ½ Medium Yellow Onion, Diced
  • 2 Cloves Garlic, Minced
  • ¼ Tsp. Dried Thyme
  • ½ Tsp. Dried Oregano
  • 1 (14.5 Oz) Can Diced Tomatoes, Preferably Fire-Roasted
  • 1 (8 Oz) Can No-Salt-Added Tomato Sauce
  • 1 (15.5 Oz) Can Cannellini Beans, Drained And Rinsed
  • ¼ Cup Chopped Fresh Basil, For Serving

Serving size:

2 servings

Per serving:

Calories 440; Total Fat 19 g; (Sat Fat 2.5 g); Protein 13 g; Carb 61 g; Fiber 15 g; Cholesterol 0 mg; Sodium 730 mg; Total Sugar 23 g (includes 0 g Added Sugars)

Tip from Ellie:

This tomato and bean sauce is not only delicious with spaghetti squash, it’s also excellent served over a baked potato, rice or pasta.

Preparation Steps:

1. To prepare the squash, preheat your oven to 375° F. Use a sharp knife to trim the top and bottom of the squash off and slice the squash in half lengthwise. Scrape out the seeds with a spoon.

2. Line a baking sheet with parchment paper or foil. Brush the inside of the squash with 1 Tbsp. olive oil and sprinkle with a pinch each of the salt and pepper. Place the squash, cut side down, on the baking sheet. Bake for 40 to 45 minutes, or until the squash skin is tender enough to pierce easily with a fork. Allow the squash to cool down enough to handle, and then use a fork to scrape out the flesh into a mixing bowl. Add the garlic powder and more salt and pepper to taste. Return spaghetti squash to hollowed out skin so that the skin becomes a bowl for the filling.

3. While the squash roasts, make the sauce. Heat the remaining olive oil in a medium pot over medium heat. Add the onion and sauté for 5 to 7 minutes, stirring often, until the onion is soft and translucent. Add in the garlic and saute for another 2 minutes, adding a splash of water if the onions are sticking. Add the thyme, oregano, the remaining ⅛ teaspoon salt, pepper to taste, tomatoes, tomato sauce and beans to the pot and stir them well. Bring the mixture to a boil and reduce to a simmer. Simmer for 10 minutes, uncovered, or until the sauce has thickened. Taste sauce and adjust seasonings as desired.

4. Top spaghetti squash with sauce and sprinkle with chopped basil. Enjoy!

© Tomato Wellness