Spaghetti Squash ‘Pasta’ with Tomatoes and Prawns

Fancy a bit of pasta but don’t fancy the ‘bleurgh’ feeling that sometimes comes from eating pasta?

Well, let me introduce you to spaghetti squash. This underrated vegetable is just the thing to reach for when the lure of refined wheat is too much. A credible sub for the white stuff, spaghetti squash – also called vegetable squash and noodle squash – looks like any ordinary squash, all hard and heavy, but when baked, boiled or microwaved transforms into delicate, delectable strands.

Although available year-round, spaghetti squash is at its peak early autumn through winter, and larger, deep yellow ones are best – white ones aren’t usually ripe enough to bother with. Nutritionally it is perhaps no great shakes as it is too high in water to be vitamin-rich, but as a sub for spaghetti it is top-class.

To compare: 1 cup of cooked squash is 42 calories, while spaghetti is 221. The pasta will be enriched with B-vitamins, but you get a lot more filling fibre with the squash, as well as a savings of 33 carb grams per serving. Try this recipe, or pair it with your favourite homemade marinara recipe, and enjoy ‘pasta’ without the bloat.


  • 1 large yellow spaghetti squash, scrubbed but not cut (although depending on appetite, you may want to only use half once it is cooked)
  • 1 tbsp olive oil
  • 200g/7 oz raw, prepared prawns
  • 12 cherry/grape tomatoes (or more)
  • 50g/1.75 oz semi-dried tomatoes (sometimes called ‘mi-cuit’)*
  • 1 clove garlic, finely minced
  • 50ml/3.5 tbsp white wine OR vegetable stock
  • 1 tbsp chopped oregano or thyme leaves
  • 2 handsful rocket/arugula
  • Aleppo pepper flakes, optional
  • Chilli flakes, optional

Spaghetti Squash Preparation Options: I like to bake my squash whole, and for this I poke it a few times with a knife and then bake it for one hour at 190C/375F. If you want to microwave it, poke it (so it doesn’t explode) then cook on ‘high’ for 10-12 minutes, or until a knife slips in easily. For boiling, (least preferred option) boil for ½ an hour.

Once cooked, cut the squash in half lengthways, scoop out the seeds (it will be scaldingly hot) then use a fork to gently tease the strands away from the thin skin. Pile the strands into a colander and get on with the rest of the dish. (If you don’t want to use all of the squash, save some for lunch, matched with chopped veg, some mozzarella and thick Balsamic vinegar.)

Heat the olive oil over a medium-high heat and add in the prawns. Stir fry the prawns and cherry tomatoes, allowing the prawns to lose some of their grey colour before adding the semi-dried tomatoes and garlic.

Stir fry these ingredients for one minute before adding the wine. Let everything bubble up before adding the oregano or thyme, rocket, Aleppo pepper and finally the spaghetti squash strands. Serve immediately, with chilli flakes for those who want them. Serves 2

Bon Appetit

Kellie Anderson

I'm Kellie and I develop and tweak easy, healthy and hopefully tasty recipes for family, friends, clients and my cancer nutrition workshops at the Maggies Cancer Caring Centres. I am also a health writer and urban chicken keeper. It's not all lentils and hemp sandals on my site. So, if you are up for something a bit different, but not too 'worthy', come and visit: Food to Glow

7 thoughts on “Spaghetti Squash ‘Pasta’ with Tomatoes and Prawns

  • September 1, 2011 at 6:49 am

    What a great idea and as my son is wheat intolerant but loves spaghetti, problem solved – nice one, thank you very much!

    • September 3, 2011 at 9:39 am

      Niki, this will be perfect for your son to try. Perhaps do as Bob (above) suggests and cook up a few during their peak season (now-ish) and freeze for use at any time your son wants pasta. Thanks for your kind comment.

    • September 3, 2011 at 9:40 am

      Niki, this will be perfect. Perhaps do as Bob (above) suggests and cook up a few during their peak season (now-ish) and freeze for use at any time your son wants pasta. Thanks for commenting.

  • September 1, 2011 at 4:38 am

    This looks delicious and more importantly my kids would love, as well…which is always a bonus.
    I can’t wait to try it! Keep up the good work!

    • September 3, 2011 at 9:36 am

      Thanks for your comment, Julie. I’m very glad you might make it for your children as spaghetti squash is so versatile – almost any dish that calls for wheat spaghetti can have this year-round vegetable in it’s place. Let them help ‘make’ the strands from the cooled squash and they will be quite likely to want to eat it, even if it isn’t their beloved pasta.

  • August 31, 2011 at 1:35 am

    Spaghetti squash is incredibly useful, isn’t it? Your SIngapore noodle idea sounds good; I’ve got a couple of squashes and all the spices to do my own spice mix so I must give that a go. Thanks for commenting, Bill.

  • August 30, 2011 at 3:15 am

    I actually had spaghetti squash with pasta sauce last night. Delicious. We also make a Singapore rice noodle alternative with spaghetti squash. Also, once cooked it freezes and reheats well, so you can buy in season (now) and save for later in the year.


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