Spaghetti Squash Primavera(Makes 4 Servings: Carb Count: 13 Grams)
A bright, veggie‑packed pasta alternative featuring sweet squash strands, fresh peppers, tomatoes, and aromatic herbs—perfect for a light, low‑carb dinner that feels indulgent.
Ingredients
- 2 tsp. vegetable oil ⓘ
- 1/2 tsp. finely chopped garlic ⓘ
- 1/4 c. finely chopped red onion ⓘ
- 1/4 c. thinly sliced carrot
- 1/4 c. thinly sliced red bell pepper ⓘ
- 1/4 c. thinly sliced green bell pepper ⓘ
- 1 (14 1/2 oz.) can Italian-style stewed tomatoes (undrained) ⓘ
- 1/2 c. thinly sliced yellow squash ⓘ
- 1/2 c. thinly sliced zucchini ⓘ
- 1/2 c. frozen whole kernel corn, thawed ⓘ
- 1/2 tsp. dried oregano leaves ⓘ
- 1/8 tsp. dried thyme leaves ⓘ
- 1 spaghetti squash (about 2 lb.) ⓘ
Instructions
- Heat oil in a large skillet over medium‑high heat until hot. Add garlic and cook, stirring, for 3 minutes.
- Add onion, carrot, and bell peppers; cook, stirring, for 3 minutes.
- Stir in tomatoes, yellow squash, zucchini, corn, oregano, and thyme; cook 5 minutes or until heated through, stirring occasionally.
- Cut the spaghetti squash lengthwise in half and remove the seeds.
- Cover the squash with plastic wrap.
Tips & Substitutions
For added flavor, consider using fresh herbs instead of dried, such as basil or parsley. If you don't have spaghetti squash, zucchini noodles are a great substitute. To spice things up, you could add a pinch of red pepper flakes. Ensure the vegetables are cut uniformly for even cooking. This dish is versatile, so feel free to add other seasonal vegetables.
Serving Suggestions
Serve the spaghetti squash primavera warm, garnished with freshly grated Parmesan cheese for extra richness. This dish pairs beautifully with Ruggiero Italian Salad for a refreshing contrast. For a more substantial meal, consider serving it alongside Linguini And Clams Rockefeller or grilled chicken. A crusty Italian bread would complement the meal well.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the spaghetti squash primavera in a skillet over medium heat, adding a splash of water or broth to prevent sticking. Stir occasionally until heated through. You can also microwave it in a covered dish for quick reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Spaghetti Squash Primavera(Makes 4 Servings: Carb Count: 13 Grams) contains roughly 387 calories, with 22g protein, 65g carbohydrates, and 8g fat. It is an excellent source of iron (127% of the Daily Value), vitamin A (124% of the Daily Value), and vitamin C (123% of the Daily Value). Note that it is relatively high in sodium, at 573mg per serving (25% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other vegetables in this recipe?
Absolutely! This recipe is very flexible. You can substitute or add any seasonal vegetables like broccoli, asparagus, or snap peas. Just keep in mind the cooking times for different vegetables to ensure everything is cooked perfectly together.
How do I know when the spaghetti squash is cooked?
The spaghetti squash is done when it is tender and you can easily scrape the flesh with a fork to create 'spaghetti' strands. It typically takes about 30-45 minutes to bake in the oven, depending on size. If you're in a hurry, you can also microwave it for a quicker cooking time.
Is this dish suitable for meal prep?
Yes, spaghetti squash primavera is excellent for meal prep! You can make a large batch and portion it out for lunches or dinners throughout the week. Just keep the sauce separate if possible to prevent the squash from becoming too watery when reheated.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).