Spaghetti squash - health benefits and easy side dish recipe


Spaghetti squash is definitely a better choice than regular pasta which lacks vitamins and other nutrients. Spaghetti squash is rich in powerful antioxidants such as vitamins A and C which are necessary for skin and eye health, strong immunity, healthy metabolism and detoxification process to name a few.

It also contains a good amount of B-vitamins which improve mental function, help with blood sugar regulation, prevent migraines, lower cholesterol and help in production of structural proteins, red blood cells and prostaglandins that we need to manage inflammation.

It also contains folic acid (folate) which is essential for the formation and maturation of red and white blood cells. Folate also prevents birth defects and promotes cardiovascular health.

Spaghetti squash is full of essential minerals such as potassium, manganese, calcium, iron, phosphorus and zinc. We need these minerals for proper muscle and nerve function, bone and tissue health, cardiovascular health, immune and many more functions in the body.

It also contains omega-3 and omega-6 fats that prevent inflammation which may cause heart disease, arthritis and some cancers.



  • 1 Spaghetti squash
  • 3 minced garlic cloves
  • 1/2 finely cut small onion
  • 2 medium tomatoes cut into smaller pieces
  • 1 – 2 cups cut mushrooms
  • 2 cups water, chicken or vegetable broth
  • 1 tbs butter, ghee or coconut oil
  • sea salt and pepper
  • fresh herbs for garnish


  1. Preheat oven to 450 F.
  2. Split the squash in half and scrape out seeds.
  3. Season with sea salt, pepper and place in a baking dish flesh side down.
  4. Roast for about 30 minutes or until fully cooked.
  5. Once done, remove from the oven and when safe to handle, scrape the strands of squash from inside of the skin into a bowl and set aside.
  6. In a saucepan, heat the coconut oil, butter or ghee.
  7. Add garlic and onion and saute until slightly caramelized.
  8. Add tomatoes, water or the broth, salt and pepper.
  9. Turn the heat down to medium and let simmer for about 10 minutes.
  10. Add mushrooms and simmer for another 5 minutes until tender.
  11. When done, add the spaghetti squash and blend together.
  12. Season with more sea salt and pepper if needed and garnish with fresh herbs when ready to serve.