The Center for Mind-Body Medicine

Spaghetti Squash—Sans Spaghetti

Spaghetti Squash

Spaghetti squash gets its name from the strand-like pieces this non-starchy squash has hidden under its skin. When baked, this squash has a nice bite that can fool or at least appease any pasta eater. Spaghetti squash is a whole food option when looking for a pasta replacement that is not only gluten-free but also grain-free.

1 spaghetti squash
Sun dried tomatoes; soften in warm water for 10 minutes then chop small
12-ounce jar of tomato sauce
2 15-ounce cans of chickpeas, rinsed
Large yellow onion
1 head of garlic
1 T Salt
3 T Sage, fresh leaves minced
1 t Fennel seeds
Crush red pepper flakes, to taste
1 bunch fresh parsley, chopped rough

Preheat oven to 375 degrees. With sharp chef’s knife, cut spaghetti squash in half, lengthwise. Scoop out seeds. Lay face side down on a parchment paper lined cookie sheet. Cut top of garlic bulb to expose the tops of garlic cloves. Drizzle garlic with extra-virgin olive oil and salt. Cut same size pieces of parchment paper and aluminum foil, large enough to wrap garlic bulb. Wrap garlic in parchment paper, then wrap in aluminum foil. I like to add parchment paper lining, as I don’t want to risk aluminum leeching into garlic. Bake squash and garlic for 40 minutes. Allow to cool.

While squash is baking, prepare sauce. Sautee onions for 5 minutes, then add chickpeas, fennel seeds, 1 t salt and sage. Cook for a few minutes to add flavor to chickpeas. Add sun dried tomatoes and tomato sauce. Add remainder of salt and crush red pepper flakes. Once garlic has cooled, add cloves to sauce. Allow to simmer. Adjust seasoning to taste.

After squash has cooled, use a fork to rake the squash into spaghetti-like pieces. Add squash to sauce and mix thoroughly and heat evenly. Mix in chopped parsley right before serving. Enjoy!

Cook’s Notes: Sage and fennel are spices used in sausage making. Adding them to tomato sauces gives the yummy flavor of sausage people love without using meat. If your meat eating family rolls their eyes when you say that, add cut up pieces of Italian-seasoned chicken sausage to satisfy the entire family.


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Maureen George

About Maureen George

Maureen George, Food As Medicine program manager for the Center for Mind-Body Medicine. She is one class away from completing a master’s in nutrition at Maryland University of Integrative Health. Her love of nutrition and food makes her a fun dinner party guest or grocery shopping buddy.

View all posts by Maureen George →

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