Allergy-friendly Spaghetti Squash with Marinara Sauce

Allergy-friendly Spaghetti Squash with Marinara Sauce

Published May 16, 2014 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 90 min

Prep Time: 15 min | Cook Time: 70 min


When cooked, the golden flesh of spaghetti squash forms thin strands, which provide a low-carb and gluten-free alternative to pasta. Here, the mild flavored squash is paired with a fresh tomato sauce. The dish is free of gluten and common allergens, including milk, egg, peanut, tree nuts, fish, crustacean shellfish, wheat, and soy.

Nutrition Facts
Serving size: About 1 ½ cups
Calories per serving: 278
% Daily Value*
Total Fat 13.1g 20%
Saturated Fat 5.0g 25%
Cholesterol 43mg 14%
Sodium 113mg 5%
Total Carbohydrate 30.1g 10%
Dietary Fiber 6.6g 26%
Sugars 9.2g
Protein 13.6g 19%
Percent Daily Values are based on a 2,000 calorie diet.


  • Low-fat cooking spray
  • 1 3-lb. spaghetti squash
  • ½ lb. lean ground beef
  • 4 bay leaves
  • ½ tsp. chili flakes
  • ½ yellow onion, peeled and finely chopped
  • 1 clove garlic, minced
  • 3 cups fresh tomatoes, roughly chopped

Step by Step:

  1. Preheat your oven to 375° F.
  2. Prick the squash in several places, using a large fork or knife. Place the squash in an oven-safe dish and bake until tender (about 1 – 1 ½ hours). Remove it from the oven and leave it to cool until you can handle it comfortably.
  3. While the squash is baking and cooling, prepare the sauce. Spray a heavy pot or Dutch oven with low-fat cooking spray and heat it over medium-high heat. When it is hot, add the ground beef in a single layer and brown it evenly on all sides. Stir it frequently to break the meat into smaller morsels and ensure even cooking. Once the meat has browned, transfer it to a paper towel-lined plate to drain.
  4. Spray the pot with more low-fat cooking spray, if necessary. Add the bay leaves, chili flakes, and onions and sauté until tender (about 5 – 7 minutes). Add the garlic clove and sauté until fragrant (about 1 – 2 minutes), stirring constantly. Add the tomatoes and ground beef and bring the sauce to a boil. Reduce the heat to low and simmer the sauce, partially covered, for 15 minutes, stirring occasionally to prevent scorching. Season to taste with salt and pepper.
  5. While the sauce is simmering, cut the squash in half lengthwise and remove the seeds. Use a fork to scoop out the flesh, combing it lengthwise to separate it into long strands.
  6. Serve the strands of spaghetti squash topped with sauce.