Back to Main Diet Page


Go to recipe lists at bottom of page





 Phase 1 Vegetable Recipes


Spaghetti Squash

Three Ways to Cook Spaghetti Squash

By Laura Pazzaglia at www.virtualitalia.com/recipes: Personally, I prefer the bake with aluminum foil method because boiling the squash makes the "spaghetti" a bit soggy. I encourage you to experiment with these different methods until you find the one that works for you.


Boil—Heat a pot of water large enough to hold the whole squash. When the water is boiling, drop in the squash and cook for 20 to 30 minutes, depending on its size. When a fork goes easily into the flesh, the squash is done.


Bake with aluminum foil—Cut the squash in half, scoop out the seeds, cover the halves in tinfoil and bake in the oven for 1 hour at 375 degrees F, or until the flesh releases easily when poked with a fork.


Microwave—Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered, for 5 minutes.


Note from MizFrog: I microware the squash whole because it's very difficult to slice it before cooking due to the hardness of the shell. Poke holes in it several times with large fork or skewer, and microwave for about 15 minutes, depending on size of squash.

How to Cook Spaghetti Squash

By Cheri Sicard at www.fabulousfoods.com.


Bake It—Pierce the whole shell several times with a large fork or skewer and place in baking dish. Cook squash in preheated 375° F. oven approximately 1 hour or until flesh is tender.


Boil It—Heat a pot of water large enough to hold the whole squash. When the water is boiling, drop in the squash and cook for 20 to 30 minutes, depending on its size. When a fork goes easily into the flesh, the squash is done.


Microwave It—Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered, for 5 minutes. With fork, "comb" out the strands. (You can also microwave it whole, see above.)


Slow Cooker or Crock-Pot—Choose a smaller spaghetti squash (unless you have an extra large slow cooker) so that it will fit. Add 2 cups of water to slow cooker. Pierce the whole shell several times with a large fork or skewer, add to crock pot, cover, and cook on low for 8 to 9 hours.


Once the squash is cooked, let it cool for 10 to 20 minutes so it will be easier to handle, before cutting in half (if it wasn't already cut before cooking) and removing the seeds. Pull a fork lengthwise through the flesh to separate it into long strands. You can do these steps ahead of time.

Discovering Spaghetti Squash


By Cheri Sicard, editor at www.Fabulous Foods.com. You can also visit Cheri at www.oldfashionedliving.com.


Averaging from 4 to 8 pounds, the cylinder shaped spaghetti squash is generally available year-round with a peak season from early fall through winter. While a true spaghetti squash is pale ivory to pale yellow in color, in the early 1990's, an orange spaghetti squash, known as "Orangetti" was developed and this is what is most frequently found in today's supermarkets. Higher in beta carotene, the orange variety is also bit sweeter than its paler counterpart, although both have a mild flavor that is easily enhanced by the food served with or on it. A dieter's dream, a four-ounce serving of spaghetti squash has only 37 calories.


When buying spaghetti squash, look for hard fruit that is heavy for its size, about eight to nine inches in length and four to five inches in diameter and with a pale even color. Avoid any squash with soft spots and green color is a sign of immaturity. The average four-pound spaghetti squash will yield about five cups of cooked squash.


An uncooked Spaghetti Squash can be stored at room temperature for about a month. After cutting, wrap in plastic wrap and refrigerate up to 2 days. Spaghetti squash also freezes well. Pack cooked squash into freezer bags, seal, label and freeze. Partially thaw before reusing, then steam until tender but still firm, about 5 minutes.

Some of the following recipes make good vegetarian main dishes.

Also see Phase 1 Meatless Recipes for other ways to use spaghetti squash.

Spaghetti Squash Patties


©2003 FabulousFoods.com. Note from Cheri: A pancake without any starch, these little gems make great side dishes. You can dress them up with all kinds of sauces or dressing, but sometimes they are nice simply cooked in olive oil and sprinkled with a little salt and coarsely ground pepper.


6 cups spaghetti squash, cooked by your favorite method and separated into strands

4 eggs

2 tablespoons chopped green onion or chives

Salt and pepper to taste

Olive or canola oil for skillet


Add eggs, onion or chives, salt, and pepper to cooked spaghetti squash. Form into 3-inch patties. Heat oil in a skillet and cook for 3 to 4 minutes on each side.


For an Asian flair, sauté in canola oil mixed with a few drops of sesame oil, and serve with soy sauce.


Makes About 30 Patties.

Spaghetti Squash with Vegetables & Mozzarella (Casserole)


Serves 6 to 8. ©2003 FabulousFoods.com. Note from Cheri: This recipe makes a veggie rich, cheesy casserole, almost like lasagna. Spaghetti squash substitutes for the role traditionally taken by pasta in such dishes for a delicious, lower calorie alternative.


1 small to medium spaghetti squash, cooked and separated into strands
1 large yellow onion, diced
1 green bell pepper, chopped
1 red bell pepper, chopped
2 tablespoon olive oil
1 can (28 oz.) crushed tomatoes (or 2 14.5-oz cans)
3 to 5 cloves garlic, minced
1 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon crushed red pepper (optional)
1 cup grated mozzarella cheese
1/2 cup grated parmesan cheese


Preheat oven to 375 F. Mix the cheese together, set aside.


Heat olive oil in a skillet and add the onion, pepper and garlic. Sauté over medium heat for about 5 minutes. Add crushed tomatoes, basil, oregano, and crushed red pepper (if using). Simmer uncovered for about 15 minutes.


Mix squash well with the cooked vegetables and put half in the bottom of a large (13 x 9 inch) baking dish. Top with half the cheese mixture, followed by the other half of the squash mixture, then the rest of the cheese.


Bake for 30 minutes or until cheese is bubbly and slightly browned. Let cool 10-15 minutes before serving.

Spaghetti Squash Parmesan
Six servings. From http://www.ebfarm.com. Often called dieter's pasta, this unique yellow squash separates into thin strands that resemble spaghetti when cooked. Unadorned it is rather bland, but here is a version that is quick to prepare and tasty. Asiago or Romano cheese are good substitutes for Parmesan if you prefer.


1 medium to large spaghetti squash, cooked and separated into strands

2 tablespoons olive oil

1 clove garlic, minced

1 cup freshly grated Parmesan cheese (4 oz)

Salt and pepper to taste (doesn't need much, if any)


Heat oil in a large, nonstick skillet. Add garlic sauté over low heat for 2 or 3 minutes. Add the squash, and cook over medium heat until the strands are heated through, stirring frequently. When hot, add the cheese and stir to combine thoroughly. Season to taste with salt and pepper, and serve immediately.


For different flavor, can use 3 tablespoons Brummel & Brown spread instead of the olive oil, or a combination of each.

Southwest Style Spaghetti Squash
Makes six to eight servings. From www.cooks.com.


1 spaghetti squash (2 1/2 to 3 1/2 lb) 
1 cup chopped red and or green sweet pepper
1/4 cup chopped onion
1/4 cup chicken broth
2 to 4 tablespoons snipped fresh cilantro or 2 to 4 teaspoons dried cilantro, crushed
1 tablespoon olive or cooking oil
1 tablespoon balsamic vinegar or cider vinegar
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/2 cup sliced pitted ripe olives
1/3 cup coarsely chopped peanuts

Halve squash; discard seeds. Place, cut side down, in a 12" x 7 1/2" x 2" microwave safe baking dish. Add 2 tablespoons water to dish. Cover with vented microwave safe plastic wrap. Micro cook on 100% power (high) for 15 to 20 minutes (low wattage oven, 20 to 25 minutes) or until tender, rearranging once. Drain; set aside.


In a 2 quart microwave safe casserole combine next 9 ingredients. Cook, covered on high for 3 to 4 minutes or just until tender, stirring once.


Use a fork to shred and separate squash pulp into strands, reserving shells. In the casserole toss squash pulp, pepper mixture and olives until coated. Cook, covered on high for 2 to 3 minutes or until heated through. Transfer into squash shells. Sprinkle with peanuts.

Confetti Spaghetti Squash
Serves 4 to 6. From www.cooks.com.


1 medium spaghetti squash (about 3 lb)
1/4 cup defatted chicken broth
1 teaspoon olive oil
1 teaspoon white wine vinegar
1/2 cup diced green peppers
1/2 cup diced sweet red peppers
1/4 cup diced onions
1/4 cup minced fresh parsley
1/4 teaspoon cumin
1 small clove garlic, minced (optional)

Rinse squash; pierce skin about 1/4-inch deep in several places. Place on a paper towel in the microwave. Cook on High for about 15 minutes, turning once. Let stand for 5 minutes.


Split lengthwise. Remove and discard seeds. With a fork, scoop strands into a small bowl. Toss to separate strands.


Combine broth, oil, vinegar, peppers, onions, parsley, cumin and garlic, if desired, in a casserole. Cover; microwave on High for 2 minutes. Add squash; toss. Cover; microwave for 2 minutes.

Laura's Spaghetti Squash Primavera

Four servings. From www.virtualitalia.com.


1 medium spaghetti squash (3 to 4 lb)
1/2 of a white onion, chopped
2 tomatoes, chopped
1 green bell pepper, chopped
2 sprigs of fresh basil, chopped
extra virgin olive oil (and a less expensive olive oil)- see chef's note, below*
salt to taste
pepper to taste


Prepare the spaghetti squash using your favorite method. About 20 minutes before squash is done, prepare the “sauce."


Place large skillet on burner, heat on medium heat, add 2 tablespoons olive oil. Add chopped onion and cook until slightly transparent. Add the chopped tomatoes and bell-pepper to the skillet.


Remove the spaghetti squash from the oven and cut in half lengthwise (if not cut before cooking). Use a spoon to remove seeds, then use a fork to scoop out the strands (stringy flesh0 into a bowl.


When you are finished scooping out both halves, add the strands of spaghetti to the skillet where the chopped veggies are sizzling. Raise the flame a bit and stir with a wooden spoon so that they are fully mixed with veggies and olive oil. Add a few twists from both your salt and pepper grinders to taste.


Sprinkle with freshly chopped basil and extra-virgin olive oil before serving. This dish can also be served at room temperature as a salad.


*Chef's Note: Olive oil loses its flavor and potency when heated. Consider using 2 tablespoons of a less-expensive olive oil for the skillet, and then use 1 tablespoon of the extra-virgin oil to dress the squash strands before serving.

Top of Page Main Diet Page

Home Page Site Index


This page on-line December 8, 2003


Hit Counter




Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

MizFrog's Pad Home Page MizFrog's Pad Site Index



This is a personal Web site. Any material and information on this Web site is general in nature and neither intended nor implied to be a substitute for professional medical advice or any other advice on personal health matters.  I bear no responsibility for what you do with the information you find on this Web site. You should not use the information on this Web site, or the information on the links from this site, to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Links to other Web sites are provided as a courtesy only, and I am not responsible for any information on these other sites and cannot guarantee accuracy of their contents. Readers are encouraged to confirm the information contained herein with other sources.

Copyright Notice

All Web site design of mizfrogspad.com, and the selection and arrangement thereof , © 2003-2009 by Sandra Keller and mizfrogspad.com. Web site design is protected by US Copyright Laws and cannot legally be used without the written consent of the owner. The copyright of some of the graphics and images incorporated within this Web site are copyrighted by a third party and have been purchased for use on this site. Some others are from the public domain, and all text images were created by the author of this site.