Bone-Healthy Spaghetti Squash Lasagna

Recipes / December 27, 2019

Spaghetti Squash Lasagna Recipe

Do you ever feel drowsy, bloated, and, well… in need of a nap after eating pasta? I do! 

I love pasta, but when I load up on refined carbohydrates, an energy crash always seems to follow…

Which is why I was super excited about this Spaghetti Squash Lasagna recipe! Especially since grocery stores are stocked with squash at this time of year. I’ll admit I was a little skeptical, but after giving this recipe a try, let’s just say all my doubts were…squashed (sorry I couldn’t resist).

And the best part? This recipe is really nutritious, especially for your bones!

By swapping out spaghetti for spaghetti squash, you pack in potassium, manganese, and magnesium with each bite. All three of these help build strong, healthy bone.

This recipe is also perfect for anyone trying to cut down on carbohydrates and calories. Each cup of spaghetti squash has roughly 10 grams of carbs and 40 calories. Compare this to a cup of spaghetti, which has over 40 grams of carbs and over 200 calories.

And with 417mg of calcium in each serving, your bones will definitely be thanking you. So why not give this bone-healthy recipe a try this week?

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Spaghetti Squash Lasagna

Course Main Course
Cuisine Italian
Prep Time 10 minutes
Cook Time 30 minutes
Servings 4 people
Calories 231 kcal

Instructions

  1. Start by positioning the oven racks in the upper and lower thirds of the oven. Preheat to 450 degrees Fahrenheit.
  2. Cut the squash in half lengthwise and remove the seeds (feel free to roast these as you would pumpkin seeds).
  3. Choose one of two methods to cook your squash.Place the halves in a microwave-safe dish, with the cut side face down. Add 2 tablespoons of water. Microwave on high, uncovered, until the flesh is tender and can be easily pierced with a fork (about 10 minutes). OR place the halves on a rimmed baking sheet, with the cut side face down. Bake for 40-50 minutes at 400 degrees Fahrenheit, until the squash is tender.
  4. While the squash is cooking, heat a frying pan over medium heat and add olive oil.
  5. Add the broccolini, garlic, and red pepper (if using). Cook for 2 minutes, stirring frequently. Add a little bit of water and continue cooking for around 3-5 minutes. When the broccolini is tender, transfer the mixture to a large bowl.
  6. Once the squash is cool enough to handle, use a fork to scrape the spaghetti-like strands into the bowl. Stir in Parmesan, ¾ cup mozzarella, Italian seasoning, salt, and pepper.
  7. Place the shells on a broiler-safe baking sheet. Fill each shell with half of the mixture and top with the remaining mozzarella.
  8. Bake on the lower rack for 10 minutes. Move to the upper rack, turn oven to broil, and remove when the cheese starts to brown, about 2 minutes. Keep a close watch so it doesn’t burn!

Recipe Notes

The nutrition facts you see here are calculated automatically, and unfortunately there are no low-sodium ingredient options available. That’s why the sodium value may seem a little high. Not to worry, just choose a low-sodium mozzarella and Parmesan when shopping 🙂

Ingredients

  • 2 lb spaghetti squash
  • 1 bunch broccolini
  • 1 cup mozzarella cheese shredded
  • 1/4 cup Parmesan cheese shredded
  • 4 cloves garlic
  • 2 tbsp water
  • 1 tbsp olive oil extra virgin
  • 3/4 tsp Italian seasoning
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp red pepper crushed
Nutrition Facts
Spaghetti Squash Lasagna
Amount Per Serving
Calories 231 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 4g25%
Cholesterol 21mg7%
Sodium 677mg29%
Potassium 298mg9%
Carbohydrates 22g7%
Fiber 3g13%
Sugar 6g7%
Protein 16g32%
Vitamin A 1101IU22%
Vitamin C 44mg53%
Calcium 417mg42%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Spaghetti Squash Lasagna Takeaways

I’ve been raving about this recipe to my friends and family and I hope you’ll want to do the same after trying it! 

A few times, I decided to get creative. I used kale and spinach instead of broccolini and ricotta cheese in place of Parmesan. Each version was super tasty (and still bone-healthy). So feel free to have fun and swap out ingredients!

I’d love to hear your thoughts about this recipe and how you made it your own. Let me know how your lasagna turned out in the comments section below 🙂

Author: Monica Straith, BS

Comments
Linda Egeler
Linda Egeler

We love spaghetti squash: this looks delicious! We printed out your recipe.

Blaire AlgaeCal
Blaire AlgaeCal

We’re so glad you love spaghetti squash as well, Linda! Let us know if you give the recipe a try 😃

– Blaire @ AlgaeCal

Marcia
Marcia

Glad to see this recipe. And there are many variations for the filling. Non-tomato is healthier to eliminate the lichtens. I have known and eaten this for nearly 30 years. My Mom came aware of it in the 80’s. We usually ate it as spaghetti with a meat sauce on top. Can pierce the squash prior to boiling in a pot. Or cut in two (big sharp knife!) and bake. These days we do not microwave for healthy food reasons. It’s also good with a bit of butter/olive or similar oils, pepper and sprinkling of herbs, etc. Yum!

Blaire AlgaeCal
Blaire AlgaeCal

Thanks for sharing, Marcia! It’s great to hear that you and your mother have been enjoying spaghetti squash for years. 😊

– Blaire @ AlgaeCal

Marie
Marie

Sounds great Monica, and I’ll try it very soon! One question, may seem dumb but please excuse my ignorance…are the squash shells edible?

Blaire AlgaeCal
Blaire AlgaeCal

So happy to hear you’re going to give this recipe a try, Marie. 🙂

That is an excellent question! While spaghetti squash shells are edible, they are not very pleasant tasting, unfortunately.

Hope that helps, and let us know if you have any further questions!

– Blaire @ AlgaeCal

Mary Zachariadou
Mary Zachariadou

I also like the alternatives such spinach and different cheese alternatives! Even mushrooms onions garlic cumin or carry

Blaire AlgaeCal
Blaire AlgaeCal

Love those alternatives, Mary! Thanks for sharing. 😊

– Blaire @ AlgaeCal

Marie Tocchini
Marie Tocchini

I’m excited to try with Kale (kale is one of my favorites). Keep making healthy choices.

Blaire AlgaeCal
Blaire AlgaeCal

Great to hear, Marie! We’re sure you’ll love it. 🙂

– Blaire @ AlgaeCal

Carolyn Case
Carolyn Case

I was wondering if there is any reason why tomato sauce is not included in the recipe?

Megan AlgaeCal
Megan AlgaeCal

Hi Carolyn, that sounds like a delicious addition to the recipe!

While we didn’t include tomato sauce in our original recipe, you can definitely add it in. Let us know how your recipe turns out – we may just have to try it ourselves! 🙂

-Megan @ AlgaeCal

Marlene
Marlene

Tell me best way to cut that tough spaghetti squash in half before cooking!

Megan AlgaeCal
Megan AlgaeCal

Hi Marlene, great question!

One common method to soften the squash is to make a few slits in the skin (try make a dotted line where you’re planning to cut it in half), then place the whole squash in the microwave for around 5 minutes. Let it cool, then you can easily cut your squash in half!

Hope this helps and let us know how your lasagna turns out 😊

-Megan @ AlgaeCal

Alma
Alma

Can we use vegan cheese? I also saw a recipe for Parm. with cashew nuts & nutritional yeast…

Megan AlgaeCal
Megan AlgaeCal

Absolutely, Alma!

Here’s a handy blog with recipes for vegan parmesan.

– Megan @ AlgaeCal

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