Spaghetti squash has become a popular alternative to traditional pasta for health-conscious eaters. I’ve found it to be a versatile and nutritious ingredient that works well in many meal prep recipes. By incorporating spaghetti squash into your weekly meal planning, you can create delicious, low-carb dishes that are packed with vitamins and fiber.
In this article, I’ll share 8 tasty meal prep recipes featuring spaghetti squash. These dishes range from comforting casseroles to fresh salads, all designed to make your weekday lunches and dinners easier and healthier. I’ve selected recipes that are simple to prepare and store well in the refrigerator for several days.
1) Spaghetti Squash Pad Thai
I’ve discovered a delicious twist on traditional pad thai using spaghetti squash. To prepare, I start by preheating the oven to 400°F (200°C) and cutting a spaghetti squash in half lengthwise.
After scooping out the seeds, I brush the inside with oil and season with salt and pepper. I place the halves cut-side down on a baking sheet and roast for 35-45 minutes until tender.
While the squash cooks, I prepare the sauce by blending ingredients like tamarind, fish sauce, and palm sugar. For the protein, I often use chicken cut into bite-sized pieces, seasoned and cooked in a hot skillet until golden.
Once the squash is done, I use a fork to scrape out the spaghetti-like strands. I combine these with the cooked chicken, sauce, and traditional pad thai toppings like bean sprouts, peanuts, and cilantro.
This dish offers a lighter alternative to regular pad thai while still capturing its signature flavors. It’s an excellent option for meal prep, as the components can be prepared in advance and assembled quickly.
2) Spaghetti Squash Lasagna
I love making spaghetti squash lasagna for meal prep. It’s a low-carb alternative to traditional lasagna that’s both delicious and satisfying.
To start, I cut the spaghetti squash in half lengthwise and remove the seeds. I then roast it in the oven at 400°F for about 40-45 minutes until tender.
While the squash cooks, I prepare the filling. I brown ground turkey in a skillet with garlic and seasonings, then mix in some pasta sauce.
For the cheese layer, I combine ricotta, cottage cheese, and Greek yogurt with herbs like basil and oregano. This adds protein and creaminess to the dish.
Once the squash is done, I shred it with a fork to create spaghetti-like strands. I layer the squash with the meat sauce and cheese mixture in a baking dish.
Finally, I bake the assembled lasagna until heated through and the cheese is melted. This recipe makes several servings, perfect for portioning out for the week ahead.
3) Creamy Garlic Spaghetti Squash
I love this creamy garlic spaghetti squash recipe for meal prep. It’s a delicious low-carb alternative to pasta that’s packed with flavor.
To start, I halve a spaghetti squash and roast it in the oven at 400°F for about 25-30 minutes. While it’s cooking, I prepare the creamy garlic sauce.
In a skillet, I melt some butter and olive oil, then sauté minced garlic until fragrant. I add heavy cream or a dairy-free alternative and let it simmer until slightly thickened.
Once the squash is done, I use a fork to scrape out the strands. I toss these “noodles” with the creamy garlic sauce, adding salt and pepper to taste.
For extra protein, I sometimes mix in cooked chicken or shrimp. A sprinkle of fresh herbs like parsley or basil adds a nice touch.
This dish keeps well in the fridge for several days, making it perfect for meal prep. I portion it into containers for easy grab-and-go lunches or dinners throughout the week.
4) Spaghetti Squash Primavera
I love preparing spaghetti squash primavera for a veggie-packed meal prep option. To start, I cut a spaghetti squash in half lengthwise and remove the seeds.
I drizzle the inside with olive oil, sprinkle with salt, and roast it cut-side down at 400°F for about 45 minutes until tender. Once cooled, I use a fork to scrape out the squash strands.
For the primavera sauce, I sauté onions, garlic, carrots, and celery in olive oil. Then I add broccoli, zucchini, and bell peppers, cooking until crisp-tender.
I stir in some marinara sauce and simmer briefly to meld the flavors. Finally, I toss the roasted spaghetti squash strands with the vegetable primavera mixture.
This colorful, nutritious dish keeps well in the fridge for several days. I like to portion it into individual containers for quick grab-and-go lunches throughout the week.
5) Spaghetti Squash Shrimp Scampi
I love this delicious and low-carb twist on classic shrimp scampi. To start, I cut a spaghetti squash in half and roast it in the oven until tender.
While the squash cooks, I prepare the shrimp scampi. I melt butter in a skillet and sauté garlic and shallots until fragrant. Then I add the shrimp and cook until pink.
Next, I add white wine or chicken stock and lemon juice to the pan. I let this simmer briefly to create a flavorful sauce.
Once the spaghetti squash is done, I use a fork to scrape out the strands. I add these to the skillet with the shrimp and sauce.
For extra nutrition, I like to toss in some spinach and let it wilt. The heat from the dish cooks it perfectly.
I finish the dish with a sprinkle of fresh parsley and grated Parmesan cheese. This meal prep option is both satisfying and light, perfect for busy weeknights.
6) Buffalo Chicken Spaghetti Squash
I love combining the flavors of buffalo chicken with spaghetti squash for a delicious and healthy meal prep option. To start, I cook and shred the spaghetti squash, then mix it with cooked, shredded chicken.
In a bowl, I whisk together buffalo sauce, Greek yogurt, olive oil, and spices like garlic powder and onion powder. I add this mixture to the squash and chicken, ensuring everything is well-coated.
For extra flavor and texture, I mix in crumbled blue cheese and diced jalapenos. Sometimes I’ll add crispy bacon bits too. I transfer the mixture to a greased baking dish and top it with shredded mozzarella or cheddar cheese.
I bake the casserole at 400°F for about 25 minutes until it’s hot and bubbly. For a crispy top, I might broil it for a minute at the end. Before serving, I drizzle extra buffalo sauce on top and sprinkle with fresh parsley.
This buffalo chicken spaghetti squash casserole is perfect for meal prep. I can divide it into portions and reheat throughout the week for quick, satisfying meals.
7) Pesto Spaghetti Squash Bowl
I start by preheating the oven to 400°F (204°C). I cut a spaghetti squash in half lengthwise and scoop out the seeds. Then, I drizzle the inside with olive oil and place it cut-side down on a baking sheet.
I bake the squash for about an hour until it’s tender. While it’s cooking, I prepare the other ingredients. I cube some chicken and season it with salt, pepper, and garlic powder.
In a skillet over medium-high heat, I cook the chicken for 9-10 minutes until it’s fully done. I add a large spoonful of pesto to the chicken and mix well.
Once the squash is cool enough to handle, I use a fork to scrape out the spaghetti-like strands into a large bowl. I mix in enough pesto to coat the squash thoroughly.
To assemble the bowl, I place the pesto-coated squash strands in the bottom and top with the pesto chicken. For added flavor, I sometimes sprinkle some red pepper flakes or add a sliced chili pepper.
8) Spaghetti Squash Bolognese
I love preparing spaghetti squash bolognese as a low-carb alternative to traditional pasta dishes. To start, I preheat the oven to 400°F and slice a spaghetti squash lengthwise, removing the seeds.
I drizzle the squash halves with olive oil, season with salt and pepper, then place them cut-side down on a baking sheet. I roast them for about 25-30 minutes until tender.
While the squash cooks, I prepare a classic bolognese sauce using ground beef, onions, garlic, tomatoes, and herbs. The rich, meaty sauce pairs perfectly with the mild flavor of spaghetti squash.
Once the squash is done, I use a fork to scrape out the spaghetti-like strands. I portion these into meal prep containers and top with generous servings of the bolognese sauce.
This dish reheats well throughout the week, making it an excellent choice for busy days. It’s a satisfying, nutrient-dense meal that helps me stay on track with my health goals.
Benefits of Spaghetti Squash
I’ve found spaghetti squash to be an excellent addition to meal prep routines. It offers impressive nutritional benefits and serves as a versatile low-carb alternative to pasta.
Nutritional Value
Spaghetti squash is packed with essential nutrients. I’ve learned it’s an excellent source of vitamin C, supporting immune function and skin health. It also provides vitamin B6, crucial for brain development and function.
The squash contains manganese, important for bone health and metabolism. I appreciate its high fiber content, which aids digestion and promotes feelings of fullness.
Potassium, found in spaghetti squash, helps regulate blood pressure. It’s also rich in antioxidants like beta-carotene, which may reduce inflammation and protect against certain diseases.
Low-Carb Alternative
I often use spaghetti squash as a pasta substitute in my meal preps. It’s significantly lower in carbohydrates and calories compared to traditional pasta. One cup of cooked spaghetti squash contains only about 42 calories and 10 grams of carbs.
This makes it an ideal choice for those following low-carb or ketogenic diets. I find it helps manage blood sugar levels better than high-carb alternatives.
The squash’s unique texture mimics pasta strands, making it a satisfying replacement in various dishes. It absorbs flavors well, allowing me to create diverse and tasty meals while keeping carb intake in check.
How to Prepare Spaghetti Squash
Preparing spaghetti squash is straightforward and rewarding. I’ll guide you through selecting the best squash and share my favorite cooking methods to achieve perfect results every time.
Choosing the Right Squash
I always look for spaghetti squash that feels heavy for its size. This indicates it’s full of moisture and will yield plenty of strands. The skin should be hard and free from soft spots or blemishes.
I prefer squash with a deep yellow color, as this suggests it’s ripe and ready to eat. Avoid green squash, as it’s likely unripe.
Size matters too. I choose medium-sized squash, about 3-4 pounds, for the best flavor and texture. Larger ones can be watery and less flavorful.
Best Cooking Methods
My go-to method for cooking spaghetti squash is roasting. I preheat the oven to 400°F (200°C). Then I cut the squash in half lengthwise and scoop out the seeds.
I brush the cut sides with olive oil and season with salt and pepper. Placing the halves cut-side down on a baking sheet, I roast them for 40-45 minutes until tender.
For a quicker option, I use the microwave. I pierce the whole squash several times with a fork, then microwave on high for 10-12 minutes, rotating halfway through.
After cooking, I let it cool slightly before using a fork to scrape out the spaghetti-like strands. It’s now ready to use in my favorite recipes.