A favourite recipe – Spaghetti squash bake

A favourite recipe – Spaghetti squash bake

by Evigan Xiao 27 Jan 2020

Has anyone ever heard of spaghetti squash? I sure haven’t! While this gourd may not turn out to be what I envision (imagine it containing freshly made spaghetti!), Karin Reiter’s recipe for a baked squash sure makes it hard to tell the difference between this and a saucy plate of Italian!



Ingredients (for the dough):

  • 1 very large spaghetti squash
  • Dried oregano flakes
  • Bunch of fresh basil, washed, de-stemmed and chopped
  • 1 ½ cups organic tomato sauce, jarred or homemade
  • ½ cup nutritional yeast OR shredded organic cheese
  • Salt and pepper to taste



  1. Cut the spaghetti squash in half, lengthwise. Place it flat-side up on a baking tray.
  2. Drizzle with olive oil. Place the tray in a preheated oven on 180°C.
  3. Bake 50 minutes, then check if the squash is soft and edible.
  4. If the strands are still crunchy or don’t separate easily, let the squash bake 10 additional minutes or until strands easily pull apart from the shell.
  5. Remove from the oven, discard the seeds, and stir the strands with a fork to separate them in the shell.
  6. Stir in a little salt, pepper, and dried oregano and fresh basil. Then stir in ½ cup to ¾ cup fresh tomato sauce per squash half, depending on how saucy you want it.
  7. Sprinkle the cheese or nutritional yeast over top.
  8. Place the pan back in the oven, and bake until the tomato sauce is fully heated and the cheese is melted.


When cooked, the flesh of the spaghetti squash takes on a form that isn’t at all unlike that of the tubular pasta we all know and love, hence the name! This squash contains less than 20 percent of the calories found in pasta and is slightly richer in protein. Being considerably low-carb (7g carb/100g serving), it’s an excellent dish to make for those who are either keeping to a ketogenic diet or looking to reduce their overall intake of carbohydrates.


Nothing beats the smell of fresh basil mixed with tangy tomato sauce and cheese in the kitchen! Turn your loved ones on to this dish and you probably won’t need to stock up on spaghetti any time soon; you’ll be piling up the pantry with squash instead!