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Spaghetti Squash with Extra Virgin Olive Oil, Garlic & Parmigiano-Reggiano

My son, Adam, always loved this dish. In today’s food world it seems we can use veggies such as this in place of pasta to save calories and increase our plant-based food intake. Our family favorite might not be traditional but it certainly fits the bill for today’s healthier more plant-forward meals. We enjoy spaghetti squash and zucchini noodles in many ways, including topped with a traditional Bolognese sauce.

For easy prep of the spaghetti squash, pierce the skin in a few spots and cook it in the microwave for about 30 minutes. When fully cooked, let it cool and use a Butcher Knife or similarly sized sharp knife to trim off the stem. Use the same knife to cut the squash in half lengthwise and remove the seeds with a spoon.

To remove the spaghetti-like strands of the squash, scrape a fork along the flesh.

Putting the recipe together once the squash is prepped is as easy as dressing it with extra-virgin olive oil, garlic powder and cheese. It’s a simple, healthy and tasty side dish.

Calories: 105, calories from fat: 65, total fat 7.0 g, saturated fat: 1.7 g, trans fat: 0.0 g, cholesterol: 5 mg, sodium: 55 mg, potassium 190 mg, total carbohydrates: 10 g, dietary fiber: 2 g, sugars: 4 g, protein: 2 g, phosphorus: 50 mg.

Reprinted with permission from the American Diabetes Association. Copyright 2013 by the American Diabetes Association

Spaghetti Squash with Extra Virgin Olive Oil, Garlic & Parmigiano-Reggiano

Print Recipe


  • 1 spaghetti squash
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon granulated garlic powder
  • 1/4 cup freshly grated Parmigiano-Reggiano cheese


  1. Wash spaghetti squash, pierce with fork in several places, and place in microwave on high until skin is soft. This can take up to 30 minutes, but begin checking after 15 minutes. Let cool.
  2. Cut squash in half and make “spaghetti.” Remove the seeds and then, using a fork, pull out individual strands of “spaghetti.” Toss spaghetti squash with extra virgin olive oil, garlic powder, and Parmigiano-Reggiano.

VARIATIONS: You can also top your spaghetti squash with marinara, sautéed mushrooms, or chopped tomatoes and basil.

*Exchanges 2 vegetable, 1 fat

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