Spaghetti Squash Pasta

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Hi friends,

I don't know where squash has been all these years of my life, but we have finally met and this relationship will be a long lasting one.

Maybe it's because I grew up in a Cuban household where rice and black beans were the main dish, almost every night. And hey, I'm totally not complaining because I absolutely loveeee my Cuban food... but the older I have gotten the more I realize that there are a lot of good dishes out there that I have never tried nor was exposed to growing up in South Florida.

Which now I realize is a good thing because I get to explore and discover new tastes, and dishes, and ingredients which excites a kitchen nerd like me!

Anyway, back to the subject at hand, spaghetti squash... so good, and so healthy with none of the processed stuff that comes along with regular pasta.

This recipe is adapted from this site but like always, I added my own twist and omitted the oils 😉

If you go ahead and make it yourself let me know below in the comments how did it go... and don't forget to tag us with a picture of your pretty dish on instagram @sproutingzeneats 


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Spaghetti Squash Pasta

  • Author: Jen
  • Total Time: 1 hour 30 minutes
  • Yield: 4 servings 1x


Love pasta but hate how processed it is? Spaghetti squash is the solution! All of the pasta feels without any of the processed guilt. 😉


  • 1 large spaghetti squash
  • 1 red bell pepper
  • 1 cup of chopped mushrooms
  • half of an onion, diced
  • 2 garlic cloves, minced
  • 1 cup of vegetable broth
  • salt and pepper to taste

For vegan alfredo sauce: (optional)

  • 1 medium cauliflower
  • 1.5 cups of unflavored, unsweetened, plant milk (I used almond this time)
  • 1 garlic clove
  • 1 tbs of nutritional yeast
  • 1 tbs of onion powder
  • pinch of cayenne to taste
  • pinch of salt to taste


  1. Preheat oven to 350 degrees Fahrenheit. Prepare the squash by cutting it open in half (be careful!), and scrape out the seeds. Drizzle vegetable broth over the squash and place in a baking sheet face down. Roast at 350 degrees Fahrenheit for 45 to 50 minutes. Times vary so keep an eye on your squash, it may also need extra vegetable broth about half way through roasting. If it looks too dry, simply sprinkle more veggie broth over it.
  2. While squash is in the oven – prepare the mushroom and veggies. In a medium saucepan, pour about half a cup of vegetable broth and place over medium heat. Add onions, garlic, red bell peppers and mushrooms to the pan and cook. Add your spices. Once fully cooked, set aside.
  3. To prepare vegan Alfredo sauce: Add cut up cauliflower, plant milk, garlic clove, onion powder, nutritional yeast, and spices to your blender and blend until everything is broken down and smooth, it should resemble a sauce. Feel free to add more salt or more nutritional yeast for a more cheesy flavor.
  4. Once squash is ready, remove from oven and let it cool down. Using a fork, scrape out the inside of the squash to use as “pasta”.
  5. Serve on a dish with mushroom and veggies over it and pour the vegan Alfredo on top. The sauce is optional as you can simply eat it with the mushroom and veggie saute over it.


  • As I mentioned above, the Alfredo sauce is optional, it does add another layer to the dish but if you’re on a time crunch or don’t have the ingredients you can still enjoy the spaghetti squash with just the mushrooms and veggies. You can also make your own red tomato pasta sauce. Recipe will be published here soon for that.
  • Prep Time: 30 minutes
  • Cook Time: 60 minutes
  • Category: Dinner
  • Method: Roasting

About Jen

A former registered nurse turned stay-at-home-mama, yoga teacher, and holistic health + wellness enthusiast. I share my homemade healthy recipes + natural living content to help women and moms live healthier and happier lives.


  1. yvonne on January 3, 2018 at 11:26 pm

    I love spaghetti squash, especially since I do not eat pasta anymore and that vegan alfredo sauce is one I’m going to have to try out next week.

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