Spaghetti Squash Marinara – A Light, Comforting Weeknight Dinner

Spaghetti Squash Marinara is the kind of meal that feels cozy but won’t weigh you down. It’s simple to make, budget-friendly, and surprisingly satisfying. You get the twirlable fun of “noodles” with the freshness of a bright tomato sauce.

Whether you’re eating lighter, cooking gluten-free, or just want a veggie-forward dinner, this checks every box. Add a sprinkle of cheese, fresh basil, and you’ve got a bowl you’ll want to keep in your rotation.

Spaghetti Squash Marinara - A Light, Comforting Weeknight Dinner

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Servings 4 servings

Ingredients

  

• 1 medium spaghetti squash (about 2.5–3 pounds)
• 2 tablespoons olive oil, divided
• 1 small yellow onion, finely chopped
• 3–4 garlic cloves, minced
• 1 can (28 ounces) crushed tomatoes or tomato puree
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil (or a handful of fresh basil at the end)
• 1/4–1/2 teaspoon red pepper flakes (optional, for heat)
• 1 teaspoon sugar or a splash of balsamic vinegar (optional, to balance acidity)
• Salt and freshly ground black pepper, to taste
• Grated Parmesan or Pecorino, for serving (optional)
• Fresh basil or parsley, chopped, for garnish

Instructions

 

• Prep the squash. Preheat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise. Scoop out the seeds with a spoon.
• Season and roast. Drizzle the cut sides with 1 tablespoon olive oil and season with salt and pepper. Place cut side down on a lined baking sheet. Roast for 35–45 minutes, until the strands pull away easily with a fork and are tender but not soggy.
• Start the sauce. While the squash roasts, warm 1 tablespoon olive oil in a saucepan over medium heat. Add the chopped onion with a pinch of salt and cook for 5–7 minutes until soft and translucent.
• Add garlic and spices. Stir in the garlic, oregano, dried basil, and red pepper flakes (if using). Cook for 30–60 seconds, just until fragrant.
• Simmer the tomatoes. Pour in the crushed tomatoes. Add a pinch of sugar or a splash of balsamic if your tomatoes taste sharp. Season with salt and pepper. Simmer gently, partially covered, for 15–20 minutes, stirring occasionally.
• Taste and adjust. Turn off the heat. If you’re using fresh basil, stir in a handful now. Adjust salt, pepper, and heat level to taste.
• Shred the squash. When the squash is done, let it cool for a few minutes. Use a fork to scrape out the strands into a bowl. Toss with a pinch of salt and pepper for flavor.
• Combine and serve. Plate the squash strands and ladle warm marinara on top. Finish with grated Parmesan and chopped fresh herbs. Add a drizzle of olive oil for a silky finish.

What Makes This Special

This dish gives you the familiar comfort of pasta night with far fewer calories and more fiber. Spaghetti squash turns into tender strands that soak up sauce without getting mushy.

The marinara is simple and aromatic, built on garlic, onion, and tomatoes—ingredients you likely already have. It’s also flexible: go dairy-free, add protein, or keep it classic with a shower of Parmesan. Best of all, it’s a weeknight winner that looks and feels special.

What You’ll Need

• 1 medium spaghetti squash (about 2.5–3 pounds)
• 2 tablespoons olive oil, divided
• 1 small yellow onion, finely chopped
• 3–4 garlic cloves, minced
• 1 can (28 ounces) crushed tomatoes or tomato puree
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil (or a handful of fresh basil at the end)
• 1/4–1/2 teaspoon red pepper flakes (optional, for heat)
• 1 teaspoon sugar or a splash of balsamic vinegar (optional, to balance acidity)
• Salt and freshly ground black pepper, to taste
• Grated Parmesan or Pecorino, for serving (optional)
• Fresh basil or parsley, chopped, for garnish

Instructions

1. Prep the squash. Preheat your oven to 400°F (200°C).

   Slice the spaghetti squash in half lengthwise. Scoop out the seeds with a spoon.

2. Season and roast. Drizzle the cut sides with 1 tablespoon olive oil and season with salt and pepper. Place cut side down on a lined baking sheet.

   Roast for 35–45 minutes, until the strands pull away easily with a fork and are tender but not soggy.

3. Start the sauce. While the squash roasts, warm 1 tablespoon olive oil in a saucepan over medium heat. Add the chopped onion with a pinch of salt and cook for 5–7 minutes until soft and translucent.
4. Add garlic and spices. Stir in the garlic, oregano, dried basil, and red pepper flakes (if using). Cook for 30–60 seconds, just until fragrant.
5. Simmer the tomatoes. Pour in the crushed tomatoes.

   Add a pinch of sugar or a splash of balsamic if your tomatoes taste sharp. Season with salt and pepper. Simmer gently, partially covered, for 15–20 minutes, stirring occasionally.

6. Taste and adjust. Turn off the heat.

   If you’re using fresh basil, stir in a handful now. Adjust salt, pepper, and heat level to taste.

7. Shred the squash. When the squash is done, let it cool for a few minutes. Use a fork to scrape out the strands into a bowl.

   Toss with a pinch of salt and pepper for flavor.

8. Combine and serve. Plate the squash strands and ladle warm marinara on top. Finish with grated Parmesan and chopped fresh herbs. Add a drizzle of olive oil for a silky finish.

How to Store

• Refrigerator: Store squash and sauce separately in airtight containers for up to 4 days.

  This keeps the strands from getting soggy.

• Freezer: Freeze marinara for up to 3 months. Freeze spaghetti squash for up to 1 month, though the texture softens slightly after thawing.
• Reheat: Warm sauce in a saucepan until simmering. Reheat squash in a skillet over medium heat with a splash of olive oil, or microwave gently in 30-second bursts, stirring between intervals.

Why This is Good for You

• Lower in calories and carbs: Spaghetti squash is a lighter stand-in for pasta while still feeling hearty.
• Rich in fiber: The strands help keep you satisfied and support digestion.
• Vitamins and antioxidants: You get vitamin A, vitamin C, and potassium from the squash, plus lycopene from tomatoes.
• Customizable for dietary needs: It’s naturally gluten-free and can be dairy-free or vegetarian.

  Add lean proteins if you want more staying power.

Pitfalls to Watch Out For

• Undercooking the squash: If it’s too firm, the strands stay crunchy. Bake until you can easily rake the flesh into noodles.
• Overcooking into mush: On the flip side, overbaking makes watery strands. Check at 35 minutes and go from there.
• Watery sauce: Simmer long enough for the sauce to thicken.

  If it’s thin, keep it on low heat a few minutes more.

• Skipping seasoning: Salt each component—squash and sauce—to build flavor. A final pinch of salt can make a big difference.
• Cutting the squash safely: Use a sharp chef’s knife and stabilize the squash. You can microwave it for 3–4 minutes first to soften the skin slightly.

Variations You Can Try

• Herb-forward: Stir in fresh basil, parsley, or thyme at the end.

  A splash of good olive oil lifts the flavors.

• Cheesy bake: Toss squash with half the sauce, top with mozzarella and Parmesan, and broil until bubbly and browned.
• Protein boost: Add turkey meatballs, Italian sausage, grilled chicken, or white beans to the sauce.
• Veggie-rich: Sauté mushrooms, zucchini, or bell peppers with the onion for a heartier marinara.
• Spicy arrabbiata: Increase red pepper flakes and add a minced chili for heat.
• Dairy-free finish: Use nutritional yeast instead of cheese for a savory, cheesy note.
• Lemon and olive twist: Add a squeeze of lemon and a handful of chopped olives for brightness and briny depth.

FAQ

How do I know when the spaghetti squash is done?

The squash is ready when a fork easily pulls the flesh into strands and the shell gives slightly when pressed. Start checking at 35 minutes; it may need up to 45 minutes depending on size.

Can I cook the squash in the microwave?

Yes. Pierce the squash several times with a knife and microwave for 5–6 minutes to soften.

Halve it, scoop seeds, then microwave cut side down in a dish with a little water for 8–12 more minutes, until tender. The oven gives better flavor, but the microwave is faster.

What’s the best way to cut a hard squash safely?

Use a sharp, sturdy knife and a stable cutting board. Trim the stem end slightly, make a small incision, and rock the knife through.

You can microwave the whole squash for a few minutes to make it easier to cut.

Can I use jarred marinara?

Absolutely. Choose a sauce you love and warm it with sautéed garlic and a splash of olive oil to boost flavor. Taste and adjust seasoning before serving.

How do I keep the squash from getting watery?

Roast cut side down so moisture evaporates.

After roasting, let the halves rest for a few minutes before shredding. If your squash seems wet, toss the strands in a dry skillet over medium heat for 1–2 minutes.

Is this recipe good for meal prep?

Yes. Roast the squash and make the sauce ahead.

Store them separately and combine right before eating for the best texture.

What cheeses work best?

Parmesan, Pecorino, or a light sprinkle of mozzarella. Ricotta dollops are also great for creaminess.

Can I make it vegan?

It already is if you skip the cheese. Use a plant-based Parmesan or nutritional yeast for a savory finish.

How can I add more protein without meat?

Stir in canned white beans or lentils to the marinara.

You can also add pan-seared tofu or a sprinkle of hemp seeds before serving.

What should I serve with it?

A simple green salad, roasted broccoli, or garlic sautéed spinach is perfect. Crusty bread is great for scooping up sauce if you’re not keeping it low-carb.

Wrapping Up

Spaghetti Squash Marinara brings comfort, color, and balance to your table with minimal fuss. It’s an easy way to pack more vegetables into dinner without feeling like you’re missing out.

Keep the base recipe handy, then make it your own with herbs, protein, or extra veggies. Once you try it, you’ll have a new go-to for busy nights and cozy weekends alike.