Recipe: Spaghetti Squash With Tomato Sauce and Cheese

Healthy, gluten-free spaghetti
spaghetti squash with tomato sauce and cheese

Surprise your family with this healthy, delicious dish that boasts a secret ingredient: spaghetti squash. You’ll get more nutrition than you’d believe possible from a “pasta” dish. Serve with grilled chicken and a tossed salad.

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1 spaghetti squash
2.5 cups tomato sauce, brought to a boil
5 oz. fat-free shredded mozzarella cheese


  1. Cut squash in half and scoop out seeds with a spoon. Pierce a few holes in the skin.
  2. Place squash cut-side-up in a microwave-safe dish. Add ¼ cup water to bottom of dish. Cover squash with plastic wrap pierced with a fork to allow steam to escape.
  3. Microwave for 10 to 20 minutes or until skin easily gives. Using a fork, scrape out insides of squash and pile onto a plate like pasta. Warm tomato sauce and pour desired amount over squash; mix.
  4. Sprinkle with fat-free mozzarella cheese.

Nutritional information

Makes about 10 servings (½ cup each)

Per serving:
Calories: 66 (14% calories from fat)
Fat: 2 g
Saturated fat: 0 g
Protein: 5 g
Carbohydrates: 18 g
Dietary fiber: 2 g
Cholesterol: 0 mg
Sodium: 333 mg
Potassium: 201 mg

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Recipe provided by Children’s Hospital Pediatric Nutrition Support Team.

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