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Spaghetti Squash with Marinara Sauce

Spaghetti squash with marinara sauce

Makes: 8 servings
Preparation time: 20 minutes
Cooking time: 45 minutes


  • 2 teaspoon oregano, ground
  • 2 teaspoon parsley, dried
  • 2 teaspoon thyme, ground
  • 1 tablespoon basil
  • ⅓ cup, raw chopped carrots
  • 1 clove garlic
  • ¼ cup, raw chopped onions
  • ¼ cup chopped green bell peppers 
  • ⅓ cup, sliced zucchini 
  • 6 cup spaghetti squash 
  • ⅓ cup, sliced summer squash 
  • 1 can (29 oz.) pureed tomatoes 
  • 1 cup water
  • 1 teaspoon sugar
  • 3 cups whole peeled plum tomatoes
  • 3 tablespoon Extra Virgin Olive Oil
  • 1 teaspoon black pepper
  • ½ teaspoon salt


  • Sauté vegetables in olive oil with seasonings and sweat for 5-10 minutes.
  • Add tomato puree, peeled tomatoes, sugar and water to sautéed vegetables and simmer.
  • Slice squash in half lengthwise, remove seeds, and place on baking sheet sprayed with cooking spray, cut side down.
  • Cook at 325 degrees for 40 minutes or until the skin begins to bubble.
  • Let cool until cool enough to handle.
  • Remove flesh with a fork and place on a cooking sheet and drizzle with 1-2 Tablespoons olive oil, salt and pepper to taste and bake at 325 degrees for 5-10 minutes or until desired temperature is reached.

Nutrition (per serving)

Calories: 150.8, Total Fat: 5.9 g, Cholesterol: 0.0 mg, Sodium: 746.8 mg, Total Carbs: 23.5 g, Dietary Fiber: 5.9 g, Protein: 3.6 g

Download a PDF version of this recipe.

W. David Jones is the Executive Chef for Food and Nutrition Services in the Dartmouth-Hitchcock Culinary Medicine Program.

Find more recipes and healthy eating tips in the Cooking Up Health section of the Health and Wellness newsletter.