Baked Spaghetti Squash

Photo Credit: Whole Foods

Squash is plentiful this time of year and I have been enjoying using butternut, acorn and most recently spaghetti squash. Yesterday, I experimented with a variation on a recipe I had seen a while ago. The twist was I tested it out with a friend who had requested assistance in expanding her plant based meal repertoire. Are there times when you find yourself cooking the same things over and over and want something new? Well, you are not alone. I sent her off with a shopping list and the plan was to walk her through the preparation via face time. As life would happen, we were interrupted several times and as you will see in the recipe below, she did something a little differently that turned out really well. As we compared notes on each of our dishes, it was reinforced that being willing to experiment and trust what you do know can result in a discovering a new favorite.

Baked Spaghetti Squash
Prep time
Cook time
Total time
Cuisine: Vegan
Serves: 3-4 people
  • 1 medium spaghetti squash
  • 14 ounce can diced tomatoes
  • ½ cup tahini
  • ¼ cup light coconut milk
  • 2 teaspoons curry powder
  • ¼ tsp Himalayan pink salt
  • Pinch of pepper
  • 3 cups thinly sliced kale or spinach
  1. Preheat the oven to 375°
  2. Cut squash in half, use spoon to scoop out seeds and discard.
  3. Place squash cut-side down in a 9 X 13” baking dish. Fill dish with l cup of water
  4. Bake squash until shells are tender, approximately 30 - 45 minutes, depending on size of squash. You will know it is tender by pressing the skin with your finger.
  5. Let sit until cool enough to handle.
  6. When squash has cooled, rake a fork back and forth across squash to remove flesh in strands.
  7. Sauce
  8. While squash is baking, pour tomatoes into a strainer.
  9. Pour strained liquid into a blender, add tahini, coconut milk, curry powder and ¼ tsp salt. Blend until smooth. Add a little water if you want the sauce to be thinner. Taste.
  10. Slice the greens thinly
  11. Keep shells intact. Place strands in a bowl, toss with pinch of salt and pepper.
  12. Return shells, cut side up to baking dish. Mix spaghetti strands with tomatoes and greens. Taste.
  13. Fill each shell with the mixture and drizzle with tahini sauce.
  14. Roast until filling is heated through and greens have wilted, approximately 15 minutes.
  15. Option: Sautee onions, garlic, mushrooms and tomatoes. Mix with squash strands, top with your favorite sauce.

As I was preparing this dish, my student via face time, was doing the same, using the above option. She left home for a while and when she returned her adult grandson had practically eaten the whole thing! His comment, “That was f%&#ing good!” Of course, she had to start all over again. It was a good thing that she bought two spaghetti squash.

Food Source: Trader Joe’s, Farmer’s Market

Contact for your assistance in learning to prepare healthy, delicious plant-based meals.

This dish is a great alternative to spaghetti. It is low calorie, delicious and filling. Experiment with the sauce, using your favorite veggies. Some people use texturized vegetable protein (TVP) and Italian seasonings to make a mock meat sauce. I mixed sundried tomatoes with the canned tomatoes. Experiment and always, TASTE!

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