Spaghetti Squash with Spinach Sauce

Spaghetti Squash with Spinach Sauce

Spaghetti Squash with Spinach Sauce

This vegetarian meal offers more fiber and vegetables than a traditional pasta dish.


Nutrition Information per serving:
Servings per recipe 4
Serving size ¼ squash and ¼ cup sauce
WIC Food Count 4
Calories 133
Protein 5.4g
Carbohydrate 15.7g
Fat 12.2g
Sodium 598mg
Fiber 3.2g
Calcium 172mg
Iron 1.5mg

How to Make


1 spaghetti squash
1 tablespoon vegetable oil
½ teaspoon salt
Pepper to taste
1 cup Spinach Sauce
Spinach Sauce (Ingredients below)
2 cloves garlic, peeled and minced
3 cups raw spinach leaves, chopped and densely packed
2 tablespoons vegetable oil
½ cup milk
¼ cup parmesan cheese
¼ teaspoon salt
Pepper to taste
WIC Tip: To make the spaghetti squash easier to cut, soften it in the microwave first. Pierce the skin with a knife several times and microwave for about four minutes. Let cool for two minutes, then cut the squash with a sharp and sturdy knife.


  1. Preheat oven to 425 F.
  2. Cut squash length-wise and scoop out seeds with a spoon.
  3. Drizzle oil on each side of the squash and rub it in with your hands.
  4. Sprinkle squash with salt and pepper.
  5. Put squash flesh-side up in a glass casserole dish and bake for 45 minutes, or until tender. The exact timing will vary depending on the oven heat and squash size.
  6. Remove squash from the oven. When cool to the touch, use a fork to pull squash from the skin's edges towards the center. This shreds the flesh into spaghetti-like strands.
  7. To prepare the sauce, sauté garlic in oil until fragrant.
  8. Add milk, parmesan cheese and spinach, stirring often until spinach is wilted. Add salt and pepper to taste.
  9. To serve, place the squash on a plate and top with sauce.
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