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Simple Pesto & Protein Spaghetti Squash

Spaghetti squash is a simple-to-prepare low-carb and low-calorie alternative to pasta! Although it has a different consistency than original pasta, it works very well as a base for many typical pasta dishes such as refreshing pesto or marinara alongside plant- or animal-based protein sources! It can be prepared quickly within 15 minutes in the microwave or roasted for about 40-45 minutes in the oven at 400 degrees F. It is a good source of dietary fiber, vitamin C, potassium, and B-vitamins. This dish calls for homemade pesto, which can be substituted for store-bought if you're looking for a quicker meal option!

Servings: 4 servings

Serving Size: 1.5 cups

Prep Time: 20 minutes

Cook Time: 15 minutes


1 spaghetti squash, halved and seeds and fibers removed 2 cups fresh basil leaves, packed

3 cloves garlic

1/3 cup pine nuts or walnuts

1/3 cup grated Parmesan cheese

1/4 cup sun-dried tomatoes (optional)

1/2 cup extra virgin olive oil

1/4 teaspoon Kosher salt (optional)

1/8 teaspoon ground black pepper

Protein source (rinsed/drained canned chickpeas or cannellini beans or cooked fish, chicken, pork)


  1. In a microwave safe dish, place one or both squash halves cut side down with 1/2 inch water.

  2. Microwave for 10-12 minutes until a fork easily pierces the squash.

  3. Remove from microwave and allow to cool for a few minutes. Scoop out flesh of spaghetti squash with a fork into a large bowl or storage container.

  4. In a small food processor or blender, combine basil, garlic, nuts, parmesan cheese and sun-dried tomatoes (if using) and pulse to combine. With the motor running, add in olive oil in a slow stream until emulsified. Add in salt and pepper as noted or to taste and pulse to combine.

  5. Add pesto to spaghetti squash and top with protein source of choice.


Note: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website. If you think you may have a medical emergency, immediately call your doctor or dial 911.

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