Perfect Roasted Spaghetti Squash – No Sugar, No Flour
There’s something deeply grounding about a food that doesn’t try to be anything other than what it is.
Perfect Roasted Spaghetti Squash – Abstinent Kitchen Style
Roasted spaghetti squash is one of those quiet heroes in food addiction recovery. Simple. Dependable. Deeply satisfying without lighting up old cravings. No Sugar. No Flour. No substitutes pretending to be pasta. Just real food, prepared with care.
In the Abstinent Kitchen, spaghetti squash is certainly not about “low carb hacks” or diet culture tricks. It’s about nourishment, neutrality, and learning to trust our plate.
Why Spaghetti Squash Works in Abstinent Eating
For many of us in recovery, certain textures or flavors can be triggering. Not because they are “bad”, but because they mimic binge foods too closely. Spaghetti squash offers a gentle alternative.
- Naturally mild and slightly sweet, without added sugar
- High in fiber, which supports satiety and blood sugar stability
- Neutral enough to pair with protein, veggies, and healthy fat without becoming obsesssive.
- Easy to portion, prep, and repeat.
Spaghetti Squash is not here to replace pasta. It’s here to stand on it’s own.
Roasted Spaghetti Squash
- Total Time: 45-55 minutes, mostly hands-off
Description
Perfectly roasted spaghetti squash can be served in a variety of ways. Here, we roast the squash simply and top with roasted tomatoes with a sprinkle of parmesan cheese and fresh basil.
The aroma from the roasting vegetables will fill the kitchen with the comforting scent of farm to table goodness.
Ingredients
Spaghetti Squash:
- 1 medium spaghetti squash
- 1 Tbsp. olive oil, avocado oil, or melted butter
- 1 clove of fresh garlic, minced
- Herbs of choice – salt, pepper, onion powder, garlic powder, sprinkled to taste
Roasted Tomatoes:
- 1 pint cherry tomatoes, sliced in half
- 2 whole garlic cloves, smashed, papery skins removed
- 1/2 sweet onion, sliced
- 1–2 Tbsp olive oil
- Salt and Pepper to taste
- Herbs of choice to taste – oregano, basil, hot chili flakes
- Fresh basil leaves, torn or chopped
- Fresh parmesan cheese, grated
Instructions
Roasted Spaghetti Squash
- Preheat the oven to 400 degrees. Line a rimmed baking pan or 13 x 9 inch pan with parchment paper.
- Carefully slice the squash in half, and scoop out the seeds from both halves. Discard seeds.
- Lightly brush the insides of each squash half with oil or melted butter. Sprinkle with minced garlic, salt, pepper, and herbs of choice.
- Place the squash cut side down on the prepared parchment lined pan. Place the pan in the oven and roast for 35-40 minutes, until the flesh is tender and easily pierced with a fork.
- Allow the squash to cool slightly; gently use two forks to gently pull the flesh into strands.
Roasted Tomatoes
- Place halved cherry tomatoes, smashed garlic cloves, and sliced onions into a shallow baking sheet. Drizzle olive oil over all and toss to coat. Sprinkle salt and pepper to taste.
- Roast the dish of tomatoes alongside the squash at 400 degrees for 35-40 minutes (the same amount of time as the squash). The tops will begin to slightly brown when roasted.
- If desired, you can give the pan a stir and serve over the spaghetti squash strands.
- Alternatively, if a smoother texture is desired, mash the roasted vegetables, or use an immersion blender to blend to a smooth consistency.
- Top the cooked spaghetti squash with the roasted tomatoes; top with fresh basil leaves and a dusting of fresh parmesan cheese.
- Serve and enjoy warm!
Notes
- For a simpler dish, spaghetti squash can be served roasted as is, without the tomato topping, and simply dusted with a sprinkle of parmesan cheese.
- Try other toppings such as a spoonful of pesto, or a tablespoon of melted sage butter.
- Add some sliced red bell pepper to the roasting tomatoes for an added flavor kick. The possibilities are endless!
- A serving size of winter squash is double what a regular sized starch serving would be. (For instance, if your regular starch serving is 3 oz., simple roasted spaghetti squash is 6 oz.). Make sure to measure the tomato mixture as part of your vegetable portion.
- Served alongside your favorite protein and grilled veggies, this is a gorgeous meal with very minimal effort!
- Roasted tomatoes works well as a sauce for our Ezekiel Tortilla Pizza.
- Prep Time: 10 minutes
- Cook Time: 35-40
- Category: Starch; Winter Squash
- Method: Oven
- Cuisine: Roasted Veggies