Baked Sun-Dried Tomato Spaghetti Squash: A Wholesome Delight


In the realm of healthy and delectable dishes, the Baked Sun-Dried Tomato Spaghetti Squash stands out as a true champion. This recipe combines the rich flavors of sun-dried tomatoes, the subtle sweetness of spaghetti squash, and the robust essence of garlic. As the aroma fills your kitchen, you’ll know you’re in for a treat that not only tantalizes your taste buds but also nourishes your body.

What is Baked Sun-Dried Tomato Spaghetti Squash

Baked Sun-Dried Tomato Spaghetti Squash with Garlic is a culinary masterpiece that marries the unique textures of spaghetti squash with the savory notes of sun-dried tomatoes and the hearty goodness of garlic. The dish is not only a feast for the senses but also a wholesome alternative to traditional pasta dishes, providing a lower-carb option that doesn’t compromise on flavor.

Health Benefits of Baked Sun-Dried Tomato Spaghetti Squash

The Baked Sun-Dried Tomato Spaghetti Squash with Garlic offers a range of health benefits owing to the nutrient-rich ingredients included in the recipe. Here are some of the notable health benefits:

  • Nutrient Density: Spaghetti squash is a low-calorie vegetable packed with essential nutrients. It is a good source of vitamins such as vitamin A and vitamin C, as well as minerals like potassium. These nutrients play crucial roles in supporting immune function, vision health, and maintaining electrolyte balance.
  • Low in Calories and Carbs: Spaghetti squash serves as a lower-calorie and lower-carbohydrate alternative to traditional pasta, making it a suitable choice for those managing their calorie and carbohydrate intake. This can be particularly beneficial for individuals following a low-carb or weight-conscious diet.
  • Rich in Dietary Fiber: Spaghetti squash is an excellent sources of dietary fiber. Dietary fiber aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. It also supports a healthy gut microbiome and can contribute to overall digestive health.
  • Antioxidant Properties: Sun-dried tomatoes, a key ingredient in the recipe, are rich in antioxidants such as lycopene and vitamin C. Antioxidants help combat oxidative stress in the body, which is associated with chronic diseases and aging. Lycopene, in particular, has been linked to heart health and may have protective effects against certain types of cancer.
  • Heart Health: The combination of olive oil and sun-dried tomatoes contributes to heart-healthy fats. Olive oil contains monounsaturated fats, which are associated with cardiovascular health. Additionally, the potential antioxidant and anti-inflammatory effects of the ingredients may contribute to heart health.
  • Blood Sugar Regulation: The fiber content in spaghetti squash can help regulate blood sugar levels by slowing the absorption of sugars. This can be beneficial for individuals with diabetes or those looking to manage blood sugar levels.
  • Versatility and Customization: The recipe allows for customization based on individual dietary preferences and nutritional needs. Whether you’re looking to increase protein intake, reduce carbohydrates, or incorporate specific nutrients, the versatility of the dish makes it adaptable to various dietary goals.

It’s important to note that while this recipe provides several health benefits, overall dietary balance and variety are crucial for optimal health. Incorporating a diverse range of nutrient-dense foods into your diet ensures that you receive a broad spectrum of essential vitamins, minerals, and other nutrients.

What You Will Love About This Recipe

The Baked Sun-Dried Tomato Spaghetti Squash with Garlic is a culinary delight that brings numerous elements to the table, making it a beloved choice among food enthusiasts. Here are some aspects you’ll surely love:

  • Flavor Fusion: The combination of sun-dried tomatoes, spaghetti squash, and garlic creates a flavor symphony that’s both bold and harmonious. Each bite is a journey through rich, savory, and slightly sweet notes.
  • Nutrient-Rich Ingredients: This recipe is a nutritional powerhouse, offering a variety of vitamins, minerals, and antioxidants from the fresh vegetables and legumes involved.
  • Low-Carb Alternative: For those seeking a low-carb alternative to traditional pasta, spaghetti squash serves as a fantastic substitute. It mimics the texture of spaghetti while being lighter on the carbs.
  • Versatility: The versatility of this dish allows for various modifications to suit individual preferences. Whether you’re a vegetarian looking for a protein boost or a carnivore wanting to add grilled chicken, the recipe can be adapted to your liking.

Ingredients you needed:

  • Spaghetti squash
  • Sea salt
  • Black pepper
  • Garlic, crushed
  • Sun-dried tomatoes, chopped
  • Feta cheese
  • Virgin olive oil
  • Finely grated Pecorino Romano cheese
  • Balsamic vinegar
  • Fresh basil leaves

Tips for Making Perfect Baked Sun-Dried Tomato Spaghetti Squash

  • Choose a Ripe Spaghetti Squash: Look for a squash that is firm, with a vibrant color and a matte rind. A ripe spaghetti squash ensures a sweeter and more flavorful dish.
  • Soak Sun-Dried Tomatoes Well: To achieve a smooth and rich sauce, make sure to soak the sun-dried tomatoes in warm water for at least 20 minutes before blending.
  • Customize the Spice Level: Adjust the amount of garlic and smoked paprika based on your spice preferences. Feel free to add red pepper flakes for an extra kick.
  • Experiment with Cheese: While Parmesan is a classic choice, don’t hesitate to try other cheeses like feta or goat cheese for a different flavor profile.


  • Baking sheet
  • Blender or food processor
  • Skillet
  • Fork

Is spaghetti squash protein or carbohydrate?

Spaghetti squash is primarily a carbohydrate, but it also contains a small amount of protein. The majority of the calories in spaghetti squash come from carbohydrates, specifically complex carbohydrates. It is a low-calorie and nutrient-dense vegetable that provides a good source of vitamins, minerals, and dietary fiber. The protein content in spaghetti squash is relatively modest compared to its carbohydrate content.

Conclusion and Final Thoughts

The Baked Sun-Dried Tomato Spaghetti Squash with Garlic recipe is a testament to the fact that healthy eating can be both delicious and satisfying. This dish not only tickles your taste buds with its rich flavors but also provides a nutritional boost from its wholesome ingredients. Whether you’re a dedicated health enthusiast or simply someone looking to expand their culinary repertoire, this recipe is a must-try. So, gather your ingredients, embrace the aromas, and treat yourself to a delightful and nutritious dining experience.

Baked sun-dried tomato Spaghetti Squash

Baked sun-dried tomato Spaghetti Squash

Course Main Course


  • 1 medium spaghetti squash
  • sea salt
  • fresh cracked black pepper to taste
  • 6 cloves of garlic crushed
  • 1 cup sun-dried tomatoes chopped
  • 1 block of feta cheese
  • 1 to 2 tablespoons extra virgin olive oil
  • 2 tbsp finely grated Pecorino Romano cheese for garnish
  • Balsamic vinegar for garnish
  • Fresh basil leaves for garnish


  • Heat oven to 350ºF. Line a sheet pan with foil or parchment paper.
  • Halve the spaghetti squash crosswise and use a spoon to scrape out the seeds and stringy yellow strands, then discard. (See notes in post for how to cut open a spaghetti squash.)
  • Drizzle olive oil over the flesh.
  • Season the flesh with a pinch of salt & pepper then fill the squash with garlic, sun-dried tomatoes and feta cheese.
  • Season with Italian seasoning and some more olive oil.
  • Bake until the flesh can be easily pierced with a fork, 45 to 55 minutes.
  • Remove the pan from the oven and let cool for 10 minutes.
  • Using a fork, gently pull the squash flesh from the sides and mix with the sun-dried tomatoes and feta; the squash will separate into spaghetti-like strands.
  • Add fresh basil, Pecorino Romano, and balsamic vinegar. Toss well and serve immediately,


  • if the spaghetti squash is hard to cut, place the spaghetti squash 5 minutes into the microwave, this will make cutting much easier.
  • I now roast my squash at 350ºF for 45 minutes. The squash will not be knife tender. This shorter cook period makes firmer strands. With this shorter cooking period, the squash will not be knife or fork tender when you remove it from the oven.

Enjoy and Love, Your Pure Plate!

    Keyword Baked, Balsamic, Pumpkin, tomato Spaghetti Squash

    Expert Note

    For a time-saving option, you can prepare the sun-dried tomato and roast the spaghetti squash in advance. Store sun-dried in the refrigerator for up to a week, and the roasted spaghetti squash can be kept for a couple of days. When ready to serve, simply reheat the dish with freshly crumbled feta cheese.

    Thank You

    Thank you so much for reading this blog! I hope you try this recipe and that you enjoy it as much as my family and I did! When you do make this, be sure to tag me on Instagram @pure_plates_recipes!

    See you soon!

    Love, Your Pure Plate!

    Low-carb made with Love

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