Stuffed Spaghetti Squash Bowls

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Dive into the colorful world of veggie-rich dishes with these Stuffed Spaghetti Squash Bowls! Perfect for those seeking a wholesome meal, this recipe is a celebration of vibrant flavors and nutrient-dense ingredients, all while being easy on the wallet.

Five Reasons Your Body Will Love This Meal:

1. Fiber-Filled Joy: Spaghetti squash is a fantastic source of dietary fiber, aiding in digestion and promoting a feeling of fullness.
2. Lean Protein Power: Chickpeas add a punch of plant-based protein, keeping your muscles happy and your appetite in check.
3. Antioxidant Abundance: The medley of vegetables, including tomatoes and spinach, are rich in antioxidants, which protect your cells from damage.
4. Low Calorie, High Volume: This meal is low in calories yet high in volume, helping you manage your weight without feeling deprived.
5. Heart-Healthy Fats: The optional feta cheese topping provides a dose of calcium and healthy fats, contributing to good heart health.

Nutritional Information:

Each serving (1/2 stuffed squash) approximately contains:

• Calories: 275 kcal
• Protein: 9 g
• Fiber: 6 g
• Fat: 9 g (with feta cheese)
• Carbohydrates: 41 g

Ingredients:

• 1 medium spaghetti squash, halved and seeds removed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, quartered
• 1 small red onion, diced
• 2 cups fresh spinach, chopped
• 1/2 cup crumbled feta cheese (optional)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish
• Optional: Feta Cheese

Step-by-Step Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
2. Drizzle the inside of each spaghetti squash half with 1 tablespoon of olive oil, and sprinkle with salt, pepper, and garlic powder.
3. Place the squash halves cut-side down on the prepared baking sheet and roast for 40-50 minutes, or until the flesh is easily pierced with a fork.
4. While the squash is roasting, heat the remaining olive oil in a pan over medium heat. Sauté the onions until translucent, then add the chickpeas, tomatoes, and oregano, cooking for another 5-7 minutes.
5. Stir in the chopped spinach and cook until just wilted. Remove from heat.
6. Once the squash is done, use a fork to gently scrape the inside to create the “spaghetti” strands.
7. Fill each squash half with the chickpea and vegetable mixture, then top with crumbled feta cheese if desired.
8. Place the stuffed squash back in the oven for 5 minutes to warm through.
9. Garnish with fresh parsley before serving.

Stuffed Spaghetti Squash Bowls

Recipe by Dr. Hailee

5.0 from 1 vote

Servings

4

servings

Prep time

30

minutes

Cooking time

40

minutes

Total time

1

hour 

10

minutes

These stuffed spaghetti squash bowls contain nutrient-dense ingredients, all while being easy on the wallet.

Ingredients

US Metric

• 1 medium 1 spaghetti squash, halved and seeds removed

• 1 can 1 (15 oz) chickpeas, drained and rinsed

• 1 cup 1 cherry tomatoes, quartered

• 1 small 1 red onion, diced

• 2 cups 2 fresh spinach, chopped

• 1/2 cup 1/2 crumbled feta cheese (optional)

• 2 tablespoons 2 olive oil

• 1 teaspoon 1 garlic powder

• 1 teaspoon 1 dried oregano

• Salt and pepper to taste

• Fresh parsley for garnish

• Optional: Feta Cheese

Directions

• Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
• Drizzle the inside of each spaghetti squash half with 1 tablespoon of olive oil, and sprinkle with salt, pepper, and garlic powder.
• Place the squash halves cut-side down on the prepared baking sheet and roast for 40-50 minutes, or until the flesh is easily pierced with a fork.
• While the squash is roasting, heat the remaining olive oil in a pan over medium heat. Sauté the onions until translucent, then add the chickpeas, tomatoes, and oregano, cooking for another 5-7 minutes.
• Stir in the chopped spinach and cook until just wilted. Remove from heat.
• Once the squash is done, use a fork to gently scrape the inside to create the “spaghetti” strands.
• Fill each squash half with the chickpea and vegetable mixture, then top with crumbled feta cheese if desired.
• Place the stuffed squash back in the oven for 5 minutes to warm through.
• Garnish with fresh parsley before serving.

Nutrition Facts

• Calories: 275kcal
• Carbohydrates: 41g
• Protein: 9g
• Fat: 7g
• Fiber: 7g

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Frequently Asked Questions

Why is my baked spaghetti squash watery?

When my baked spaghetti squash turns out watery, it’s often due to a couple of factors related to the squash itself or the baking method. Spaghetti squash naturally contains a lot of water, and sometimes, if it’s overcooked, it can release more moisture, leading to a watery texture in the final dish.

Another reason might be the size and ripeness of the squash; larger or overly ripe spaghetti squash can have higher water content.

To counter this, I’ve found a few techniques helpful. First, I try to select a squash that feels firm and heavy for its size, as it often contains less water. When preparing the squash for baking, I cut it in half and scoop out the seeds, then season it lightly with salt and let it sit cut-side down for about 15-20 minutes before baking.

The salt helps draw out some moisture. Then, I bake it cut-side down, which allows some of the liquid to drain away and evaporate during cooking. After baking, I let it rest for a few minutes to allow further moisture to escape before scraping out the strands. These steps usually help reduce the wateriness and improve the texture of my baked spaghetti squash.

Why is my roasted squash mushy?

When my roasted squash turns out mushy, it often has to do with a few key factors related to oven temperature and the squash’s moisture content. Overcrowding the pan can be a big reason; if the squash pieces are too close together, they steam rather than roast, which can lead to a mushy texture. To avoid this, I make sure to spread the squash in a single layer with some space between the pieces to allow for proper heat circulation and moisture evaporation.

Another reason might be the oven temperature. If it’s too low, the squash doesn’t get a chance to caramelize, which can also lead to mushiness. I typically roast squash at a high temperature, around 400°F (200°C) or higher, to promote caramelization and crisp edges. Additionally, the type of squash and its ripeness can affect the outcome. Overripe squash contains more sugar and water, which can break down more quickly during cooking, leading to a softer texture.

To combat this, I try to choose squash that is firm and not overly ripe, and I roast it at a high temperature with enough space around each piece to ensure it gets nicely browned and crisp rather than soggy and mushy.

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Wrap-Up

Enjoy your Stuffed Spaghetti Squash Bowls as a testament to the joys of healthy eating! Not only does it nourish your body and delight your palate, but it also reaffirms that wholesome food doesn’t have to be expensive or complicated. This dish is a testament to simplicity, health, and affordability, all on one plate.