This stuffed spaghetti squash recipe is loaded with lots of veggies, pasta sauce and generously covered with melted mozzarella cheese. It’s filling, delicious and simply a family favourite!

Though roasted squash is usually considered more of a fall food, I can enjoy it year-round. Squash is just so versatile and can be used in side dishes, butternut squash sweet potato soup, roasted acorn squash crostini or in a main dish (like this stuffed acorn squash recipe).
So, today I’m sharing a delicious stuffed spaghetti squash recipe with you all!
Truth be told, though, I love spaghetti squash not because it’s low carb.
I love it because it’s simply delicious.
And there’s cheese.
Dawn’s all about the cheese and veggies.
Balance, am I right?
Why We Love This Stuffed Spaghetti Squash Recipe
- This recipe requires very little hands-on time. It’s mostly waiting for the squash to roast.
- It’s a great meatless meal for any day of the week.
- Of course, it’s super comforting and delicious!
Is Spaghetti Squash Low Carb?
Yep! As mentioned, spaghetti squash is low carb. When cooked, you can shred it, and it looks like squash pasta.
It’s a delicious alternative for someone who wants to eat more veggies, but also want to reduce their carb intake.

How To Make It
Here is an overview of how to make stuffed spaghetti squash (full details are in the recipe card below):
Roast the spaghetti squash
- Cut your spaghetti squash in half, then scoop out and discard the seeds.
- Sprinkle each spaghetti boat with a little salt, pepper and drizzle of olive oil.
- Place squash halves cut-side down on a parchment paper-lined sheet pan and roast.
- When the squash is tender (and a knife easily pieces the flesh), it’s done.

Make the filling
- In a pan, cook some diced onion in a little olive oil.
- Then add minced garlic and give that a little cook.
- Stir in veggies and seasonings and cook until softened.
- Add kale and cook until just wilted.
- Stir in your favourite pasta sauce and heat through.

Stuff the spaghetti squash
- Fill each half of the spaghetti squash with the prepared filling.
- Top each half with shredded mozzarella cheese.
- Bake until the cheese is nice and melty.
- Garnish with some parsley if you like and enjoy!

Do I Have to Add Cheese?
Not at all! If you want this to be a dairy-free or vegan spaghetti squash recipe, just omit the cheese.
Alternatively, you can use your favourite vegan cheese instead. If using vegan Parmesan, there’s no need to roast the squash again. Just top with the cheese and enjoy.

Can I Add a Protein?
For sure! If you don’t need this to be vegetarian, cook some ground beef, turkey or chicken before adding to your pasta sauce. Alternatively, mix in some cooked leftover protein from another meal.
For extra oomph (and a vegetarian option), sometimes I add some canned lentils to the sauce.

Tips for Making This Recipe
- Squash roast time can vary, depending on their size. Of course, larger squash will take longer than smaller ones. You’re basically looking at anywhere from 40 to 60 minutes. You simply want to cook until tender through the centre when pierced with a knife.
- This recipe for stuffed squash yields two generous servings. You can easily double the recipe, if you like.
- Store-bought pasta sauce was used in this vegetarian spaghetti squash recipe, but you can use your own homemade sauce. Choose a low-carb sauce to keep the carbs down, if that’s what you prefer.

If you make this easy spaghetti squash recipe, be sure to leave a comment below!

Stuffed Spaghetti Squash
Ingredients
- 1 spaghetti squash, about 2 pounds
- ½ teaspoon salt, divided
- ½ teaspoon freshly ground black pepper, divided
- 2 tablespoons olive oil, divided
- 1 yellow onion, peeled and diced
- 3 cloves garlic, minced
- ½ bell pepper, diced small
- 1.5 cups sliced baby bella (cremini) mushrooms
- ¼ teaspoon crushed red pepper flakes
- 2 cups chopped kale (bite-sized pieces, leave only, no stems), loosely packed
- 1.5 cups pasta sauce, use your favourite low carb variety or regular if you don't need to be low carb
- 2 to 4 ounces shredded mozzarella cheese, about ½ to 1 cup (depending on how cheesy you want things)
- Chopped fresh parsley or basil, garnish to taste (optional)
Instructions
- Preheat oven to 400 degrees Fahrenheit.
- Carefully cut your spaghetti squash in half lengthwise. Scoop out and discard seeds (or keep them for later for another use).
- Sprinkle spaghetti squash halves (or boats) with ¼ teaspoon each of salt and black pepper and 1 tablespoon of olive oil.
- Line a sheet pan with parchment paper, place the squash on there CUT SIDE DOWN and roast for 40 to 60 minutes or until a knife easily pierces the flesh when inserted through the squash. Time can vary, depending on the size of the squash. Mine took about 45 minutes.
- Meanwhile, when there is about 15 to 20 minutes left on roasting the squash, start to make the filling: Heat remaining 1 tablespoon of olive oil in a non-stick skillet over medium heat.
- Add onion and cook, stirring often, until softened, about 3 to 5 minutes.
- Add garlic and cook, stirring, for about 1 minute.
- Add bell pepper, mushrooms, remaining ¼ teaspoon each of salt and black pepper and crushed red pepper flakes and cook, stirring often, until the bell pepper softens and the mushrooms have released some of their moisture, about 5 minutes.
- Add kale and cook, stirring occasionally, until wilted, about 2 to 3 minutes.
- Pour in pasta sauce, stirring in, and heat through for a couple of minutes or so.
- Once squash are cooked, portion filling into them, top with shredded mozzarella cheese and bake just until the cheese has melted.
- Garnish with parsley (if desired). Serve and enjoy!
Notes
- Squash roast time can vary, depending on their size. Of course, larger squash will take longer than smaller ones. You’re basically looking at anywhere from 40 to 60 minutes. You simply want to cook until tender through the centre when pierced with a knife.
- This recipe for stuffed squash yields two generous servings. You can easily double the recipe, if you like.
A note on times provided: appliances vary, any prep and/or cook times provided are estimates only.
© Girl Heart Food Inc. Photographs and content are copyright protected.
Tried this recipe?
If you do make this recipe, thank you!! It would mean so much if you could leave a comment below. Love to know how you enjoyed it, and it helps other readers too!
Kathleen LaFave says
This was delicious! Will be part of our regular menu routine now.
Dawn | Girl Heart Food says
Thank you very much, Kathleen! That’s wonderful to hear!
Vfoster says
I made this adding ground beef and red peppers (along with the green)! Doubled the Italian seasoning… awesome recipe Girl!
From Canada 😁
Dawn | Girl Heart Food says
Sounds like some yummy additions!! Thank you so very much!!
vivian says
My daughter and I really enjoyed this dinner. I used zucchini instead of mushrooms, because she doesn’t like mushrooms, and that turned out well. I roasted the squash and made the filling ahead and then combined and reheated them. Not only are they tasty, they are very filling. Thanks for a great recipe!
Dawn | Girl Heart Food says
Thank you very much, Vivian! I’m so happy you and your daughter enjoyed the recipe!! They are quite filling, aren’t they?
Valentina says
I find spaghetti squash to be fascinating. It’s so cool the way it pulls into those strands after it’s cooked! This recipe sounds absolutely delectable. What a comfort food meal. 🙂 ~Valentina
Dawn - Girl Heart Food says
I know what you mean! Thank you Valentina!
Marissa says
What a fabulous way to enjoy spaghetti squash, Dawn! Thank you for the step by step on how to cook it! One of those veggies that can be a little daunting, but you make it look easy!
Dawn - Girl Heart Food says
Thank you very much, Marissa! Appreciate the kind words.
Kelsie | the itsy-bitsy kitchen says
This is my kind of dinner! I love all the wholesome ingredients and I can’t wait to try it! Hope you’re having a great weekend!
Dawn - Girl Heart Food says
Happy to hear it! Thanks Kelsie! Hope you love it!
Kathy @ Beyond the Chicken Coop says
I’m totally loving this stuffed spaghetti squash and I agree that it can be eaten year round! This is a type of meal that fills you up but makes you feel good too! Love all that cheese 🙂
Dawn - Girl Heart Food says
Me too! Thanks Kathy!
Mary Ann | The Beach House Kitchen says
Bet these are super delicious Dawn! I love spaghetti squash, so these will be hitting our menu soon! Pinned!
Dawn - Girl Heart Food says
Definitely!! Thanks Mary Ann! Enjoy!
Michelle | Sift & Simmer says
Love how fresh and vibrant this squash looks Dawn! I think I’ve only had spaghetti squash once, so I definitely need to try this recipe! Have a great weekend!
Dawn - Girl Heart Food says
Thank you Michelle! Hope you enjoy!
Jennifer @ Seasons and Suppers says
It’s been too long since I cooked up a spaghetti squash, so thanks for the inspiration! I’m going to be trying this one 🙂
Dawn - Girl Heart Food says
Thanks Jennifer! Hope you enjoy!
annie@ciaochowbambina says
Well this is a fun meal! Can you believe I have never had spaghetti squash?! I need to get on that!! This is my kind of meal, my friend!! Have a great weekend! xoxo
Dawn - Girl Heart Food says
Thanks Annie! Well, now is the time to try. 😉 Have a great week! XOXO
David @ Spiced says
This stuffed squash looks amazing, Dawn! Talk about a healthy spin on some of the best comfort food ever. I could totally imagine sitting down to this on a Friday or Saturday night with a glass of wine! (And you know weekends around here are reserved for the ultimate comfort foods…so that says a lot!) This looks delicious, my friend.
Dawn - Girl Heart Food says
Thanks so much, David! It’s a comforting one for sure!