Healthy Spaghetti Squash Recipes: Creamy Mediterranean, Mexican Bowl

Nov 3 2016
Not all veggie-noodle recipes require special gadgets! Spaghetti squash is an excellent pasta swap, and these recipes couldn't be easier. Bonus? Each one has under 300 calories per serving...

Hungry Girl's Healthy Creamy Mediterranean Spaghetti Squash Recipe

Print Creamy Mediterranean Spaghetti Squash Print

1/4th of recipe (about 1 3/4 cups): 193 calories, 4.5g total fat (2g sat fat), 752mg sodium, 30.5g carbs, 7.5g fiber, 13.5g sugars, 11g protein

SmartPoints®
value 2*

Beyond flavorful and satisfying! The sauce is SO creamy (it's made with cauliflower!) and the sun-dried tomatoes take the taste over the top...

Prep: 20 minutes
Cook: 55 minutes

Ingredients:

1 spaghetti squash (at least 4 1/2 lbs.)

4 cups roughly chopped cauliflower

1/4 cup grated Parmesan cheese

1 tbsp. chopped garlic

3/4 tsp. salt

1/2 tsp. black pepper

1/2 cup fat-free milk

2 cups sliced mushrooms

1 cup chopped onion

2 cups chopped spinach

1/4 cup bagged sun-dried tomatoes (not packed in oil), chopped

1/4 cup sliced black olives

1/4 cup chopped fresh basil

Directions:

Preheat oven to 400 degrees. 



Microwave squash for 6 minutes, or until soft enough to cut. Once cool enough to handle, halve lengthwise; scoop out and discard seeds.



Fill a large baking pan with 1/2 inch water. Place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes. (For alternative cooking methods, see below.)

Meanwhile, prepare sauce and veggies. Place cauliflower in a large microwave-safe bowl with 1/4 cup water. Cover and microwave for 6 minutes, or until soft. Drain excess liquid.

In a blender or food processor, combine cooked cauliflower, Parm, 2 tsp. garlic, 1/2 tsp. salt, and 1/4 tsp. pepper. Add milk and 3 tbsp. warm water. Blend on high speed until smooth and uniform.

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, onion, remaining 1 tsp. garlic, and remaining 1/4 tsp. each salt and pepper. Cook and stir until mostly softened and lightly browned, about 6 minutes.

Add spinach, sun-dried tomatoes, olives, and basil to the skillet. Cook until spinach has wilted, about 1 minute.

Reduce heat to medium low. Add cauliflower sauce. Cook and stir until hot and well mixed, about 2 minutes. Remove from heat, and cover to keep warm.

Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to a large bowl. (Reserve any extra squash for another time.)

Add saucy veggies to the bowl, and mix well.

MAKES 4 SERVINGS

Time-Saving Alternative: Instead of baking the squash, cook it in the microwave. After softening in the microwave, halving, and discarding the seeds, place one half of the squash in an extra-large microwave-safe bowl, cut side down. Add 1/4 cup water, cover, and cook for 7 minutes, or until soft. Repeat with remaining squash half.

Another Alternative: Slow-cook your spaghetti squash! Just set it and forget it...

Hungry Girl's Healthy Mexican Spaghetti Squash Bowl

Print Mexican Spaghetti Squash Bowl Print

1/4th of recipe (about 1 1/2 cups veggies with 2/3 cup beef and 3 tbsp. guacamole): 289 calories, 10g total fat (2.5g sat fat), 558mg sodium, 25g carbs, 7g fiber, 10g sugars, 28g protein

SmartPoints®
value 3*

This recipe is perfect for family-style dinners. So give taco night a break, and make this ASAP!

Prep: 15 minutes
Cook: 55 minutes

Ingredients:

Bowl

1 spaghetti squash (at least 4 1/2 lbs.)

1 cup chopped bell pepper

1 cup chopped onion

1/4 tsp. garlic powder

1/4 tsp. onion powder

3/4 tsp. salt

1/2 tsp. black pepper

1 lb. raw extra-lean ground beef (4% fat or less)

1/2 tsp. ground cumin

1/2 tsp. chili powder

1 cup chopped tomato

1/4 cup chopped fresh cilantro

 

Guacamole

4 oz. (about 1/2 cup) mashed avocado

1/4 cup fat-free plain Greek yogurt

1 tsp. lime juice

1/4 tsp. garlic powder

1/8 tsp. ground cumin

1/8 tsp. chili powder

Directions:

Preheat oven to 400 degrees.

Microwave squash for 6 minutes, or until soft enough to cut. Once cool enough to handle, halve lengthwise; scoop out and discard seeds.

Fill a large baking pan with 1/2 inch water. Place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes. (For alternative cooking methods, see below.)

Meanwhile, in a medium bowl, combine guacamole ingredients. Mix until smooth and uniform. Cover and refrigerate.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add bell pepper and onion. Cook and stir until mostly softened, about 5 minutes. Transfer to a large bowl and cover to keep warm.

Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as needed.

Transfer 5 cups squash to the large bowl. (Save any remaining squash for another time.) Sprinkle with garlic powder, onion powder, 1/4 tsp. salt, and 1/4 tsp. black pepper. Mix well. Re-cover to keep warm.

Clean skillet, if needed. Re-spray, and bring to medium-high heat. Add beef, and sprinkle with cumin, chili powder, remaining 1/2 tsp. salt, and remaining 1/4 tsp. black pepper. Cook and crumble for about 5 minutes, until fully cooked.

Spoon beef over spaghetti squash mixture. Top with guacamole, tomato, and cilantro.

MAKES 4 SERVINGS

Time-Saving Alternative: Instead of baking the squash, cook it in the microwave. After softening in the microwave, halving, and discarding the seeds, place one half of the squash in an extra-large microwave-safe bowl, cut side down. Add 1/4 cup water, cover, and cook for 7 minutes, or until soft. Repeat with remaining squash half.

Another Alternative: Slow-cook your spaghetti squash! Just set it and forget it...

Chew on this:

Happy National Sandwich Day, November 3rd! The Memphis Philly is our current favorite sandwich. Soon it'll be your favorite...

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SmartPoints® value* not what you expected? We follow the same method as Weight Watchers when calculating the SmartPoints® value* for a recipe: We add up the SmartPoints® values* of the individual ingredients. (Many foods have a value of zero and remain zero in recipes.)

*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.