Creamy Spaghetti Squash with Sun-Dried Tomatoes, Mushrooms, and Spinach
Recipe type: Main Dish
Cuisine: Vegetarian
A great tasting low carb dish, full of vegetables, and can be easily modified to add protein from poultry. This dish will please even your pasta lovers.
  • 1 spaghetti squash
  • 1 medium onion, sliced
  • 8 oz mushrooms, sliced (I used baby bella)
  • 1 cup sun-dried tomatoes, sliced
  • 2 cups fresh spinach
  • 3 cups cauliflower sauce ( )
  • 1.5 tsp salt (or to taste)
  • 1.5 tsp black pepper (or to taste)
  • 2 tsp oregano
  • 2 tsp basil (fresh or dried)
  • Parmesan cheese, grated (optional for topping)
  1. Poke the spaghetti squash with a fork multiple times all around. Place whole spaghetti squash on a microwave-safe plate. Microwave on high for 4 minutes. Flip the squash over and microwave for another 3 minutes.
  2. Using a sharp knife, cut the spaghetti squash in half lengthwise. Allow squash to cool then take out the seeds. Continue to microwave for another 12 minutes, cut side down. Once it’s cooked, use a fork or two to pull the “spaghetti” out into a large bowl.
  3. Meanwhile, slice all the vegetables then heat a large skillet on medium-high heat. Spray with cooking spray and brown the onion. Add mushrooms and allow them to cook for about 5 minutes, stirring occasionally, until mushrooms are soft. Season with salt, pepper, oregano, and basil.
  4. Once the mushrooms and squash are cooked, turn heat to low and add spinach and cook for 1-2 minutes.
  5. Add the spaghetti squash and sun-dried tomatoes to the skillet and mix well. Add cooked poultry during this step, if using protein.
  6. Lastly, mix in the cauliflower sauce. Allow the sauce to warm up then sprinkle a little Parmesan cheese on top and enjoy!
There are multiple ways of cooking spaghetti squash. I find the microwave to be the easiest and quickest method.
Recipe by Kate Gwyn at