Spaghetti Squash Marinara is the best gluten free, low carb spaghetti alternative! My kids love this recipe and have never complained that it isn’t “real” pasta. It’s just THAT delicious. 

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At this time of year, the farmers’ markets are filled with all different varieties of winter squash. Most of them have a buttery, silky quality, but not spaghetti squash. After you bake spaghetti squash, you take a fork and scrape it out into what looks just like spaghetti. I made this recipe for a bunch of kids and they all yelled “spaghetti!” when they saw it. 


I was a little nervous they would turn their noses up when they realized it wasn’t pasta, but they totally dug it. Their moms were thrilled too because it wasn’t a “carb”, so we all chowed down together and enjoyed every bite!


Spaghetti squash is an oblong shaped seed bearing squash that can be orange, yellow hued or white, and is rich in folic acid, potassium, vitamin A and beta carotene. It’s also low in calories (about 75 for every 8 ounces cooked) so it’s a good dish for all those parents watching their waste line in the new year. 


This is a perfect inexpensive dish that’s also great for kids’ school lunches. It’s yummy warm or cold, so make plenty to have for leftovers! If you’re looking for more pasta dishes to make try my Lightened Up Spaghetti CarbonaraPasta PrimaveraChicken Pesto Pasta or this insanely yummy Wild Mushroom Pasta!

Have you ever had spaghetti squash? What recipe do you make with it?


Spaghetti Squash Marinara

Spaghetti Squash Marinara is the best gluten free, low carb spaghetti alternative! My kids love this recipe and have never complained that it isn't "real" pasta. It's just THAT delicious. 
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Servings: 4
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes


  • 1 spaghetti squash
  • 1 15 ounce can chunky tomato sauce (I use organic Muir brand)
  • 1 tablespoon olive oil
  • 1/4 onion, diced
  • 1 carrot, peeled and shredded
  • 1 clove garlic, minced
  • 1 tablespoon fresh basil, chopped


  • Preheat oven to 400 degrees.
  • Cut the squash in half and remove the seeds.
  • Place the squash on a lightly greased baking sheet and cook for 45-50 minutes or until softened.
  • Heat the oil in a saucepan over low to medium heat and saute the onion, garlic and carrot for 2-3 minutes or until onion is translucent.
  • Add the tomatoes and cook for 4-5 minutes. Add the basil.
  • Remove the squash from the oven and let squash cool for several minutes.
  • Shred the squash with a fork until stringy. Tip: Hold the stem end of the squash with a towel or a glove so you don’t burn your hand while you’re shredding it.
  • Place the spaghetti squash in a bowl and top with the marinara sauce.


Calories: 170kcal | Carbohydrates: 33g | Protein: 4g | Fat: 5g | Sodium: 80mg | Fiber: 2g | Sugar: 1g
Did you make this recipe?Mention @Weelicious or tag #weelicious!

About the Author

Catherine is a mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.


  1. On this recipe (spaghetti squash marinara) is this squash dry in the inside when you open it? So it’s not like a melon, where the middle is moist? Also, it was extremely hard for me to cut open. Is that normal?

  2. Baked Mozzarella Sticks | Weelicious ™ - Fast, Easy & Fresh Homemade Home Made Baby Food Babyfood Recipes, Toddler Food (and now for big kids too!) says:

    […] huge hit. Kenya bit into one and simply exclaimed, “cheese”! With the addition of some marinara sauce for dipping, this is the perfect snack for kids (and adults […]

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