Low Carb Spaghetti Recipe

Bybob sinclair

When I create a wonderful meal that conforms to my low-carb lifestyle, it’s usually my Low Carb Spaghetti recipe that I whip up. Versatile spaghetti squash is at the heart of that dish.

I use it as a substitute for traditional pasta, which has too many carbs for me to enjoy. (With spaghetti squash, I can enjoy a pasta-like dish, and with just one squash—about three pounds—I can create a low-carb spaghetti dish that serves six to eight people.)
This recipe calls for 2 tablespoons of olive oil, which yields a good punch of monounsaturated fats.

Good for heart health, these fats might—you know, I really don’t like the “might” when it comes to talking about nutrition. Olive oil’s heart-health benefits are well studied, and the monounsaturated fats (along with some other healthy components) in olive oil are consistently associated with protecting cardiovascular health.

And, cooking with olive oil just makes everything taste better and more Italian! This recipe highlights the flavors of the good fats and the good tomatoes: tomato sauce and tomato paste.

If you prefer a bit of richness, add 1/4 cup of Parmigiano-Reggiano, which perfectly complements the dish with its nutty and savory notes. I finish it with fresh basil leaves for brightness and a hint of freshness; you could also use another green herb, like chives or parsley, if you have that on hand instead.

This low-carb delight satisfies indulgence cravings without derailing any nutritional goals.

Ingredients photo for Low Carb Spaghetti Recipe

Ingredients

Ingredients photo for Low Carb Spaghetti Recipe

Spaghetti Squash:
A perfect substitute for pasta, low in carbs, high in fiber.

Olive Oil:
Beneficial fats boost taste and help nutrients get into your cells where they belong.

Garlic:
Rich in antioxidants, it enhances immunity and supplies a flavorful boost.

Tomato Sauce:
Contains a wealth of vitamins A and C, which impart an intense, tangy flavor.

Tomato Paste:
Deepens tomato taste, thickens sauce, makes rich.

Dried Oregano:
Contains antioxidants and is herbaceous and aromatic.

Dried Basil:
Pairs beautifully with tomatoes, sweet and peppery flavor.

Ingredient Quantities

  • 1 medium spaghetti squash

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • 1 cup tomato sauce

  • 1 tablespoon tomato paste

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • Salt and pepper to taste

  • 1/4 cup grated Parmesan cheese (optional)

  • Fresh basil leaves for garnish (optional)

Instructions

1. Set your oven to 400°F (200°C) to heat. Use a sharp knife to halve the spaghetti squash lengthwise and scoop out the seeds.

2. Each half of the squash should be drizzled with 1 tablespoon of olive oil and then given a little salt and pepper for seasoning.

3. Put the squash halves, with cut sides down, on a baking sheet and roast in the heated oven for about 40-50 minutes or until the flesh is tender and can easily be separated into strands with a fork.

4. Roasting the squash takes time, so while it is roasting, do the following: Heat the remaining tablespoon of olive oil in a pan over medium heat. Add the minced garlic and sauté until it is fragrant, which should take about a minute.

5. Combine the tomato sauce, tomato paste, dried oregano, and dried basil. Allow the sauce to simmer for approximately 10 minutes, stirring occasionally. Season it with salt and pepper to taste.

6. When the squash has finished roasting, take a fork and use it to scrape the flesh of the squash into long, spaghetti-like strands. Collect these strands in a bowl.

7. The strands of the spaghetti squash combine with the prepared tomato sauce in the pan. They coat well with the sauce and serve as a delightful accompaniment to the pasta.

8. Serve the spaghetti squash mixture onto serving plates, dividing it evenly among the plates.

9. If wanted, scatter an appearance of grated Parmesan cheese over the surface of each serving.

10. If you are using it, garnish before serving with fresh basil leaves. Enjoy your spaghetti that has a low carbohydrate content!

Equipment Needed

1. Oven
2. Cookie sheet
3. Knives that are sharp
4. Spoon (to use for scooping seeds)
5. Small bowl (for drizzling olive oil and seasoning)
6. Frying Pan
7. A spoon for stirring
8. Fork
9. Basin (for gathering squash fibers)
10. Plats de service
11. Grater (optional; for grating Parmesan cheese)

FAQ

  • What is the best way to cook spaghetti squash?Halve the squash, take out the seeds, brush the squash with olive oil, and place it cut-side down in the oven at 400°F for about 40-45 minutes.

  • Can I use a different type of oil instead of olive oil?Certainly! You can swap out olive oil for any of the following:

    – Avocado oil
    – Coconut oil
    – Preferred cooking oil

  • How do I make the tomato sauce thicker?To thicken the sauce, increase the amount of tomato paste, or let it reduce and concentrate the flavors by simmering longer.

  • Is the Parmesan cheese necessary for the recipe?The Parmesan cheese is not necessary. You can leave it out or use a nondairy substitute if you like.

  • Can I add protein to this dish?Certainly! Cooked chicken, shrimp, or ground meat can be added to increase the protein content.

  • How do I store leftovers of the low carb spaghetti?Leftover food may be kept in an airtight container in the refrigerator for up to 3 days. Before serving, reheat in a skillet or microwave until hot throughout.

  • Is this recipe suitable for vegetarians?If you use Parmesan cheese or a vegetarian cheese substitute, then this recipe is vegetarian.

Substitutions and Variations

1 medium zucchini (spiralized) stands in for 1 medium spaghetti squash.
2 tablespoons avocado oil instead of 2 tablespoons olive oil
1/2 teaspoon garlic powder may substitute for 2 cloves garlic, minced.
1 cup crushed tomatoes instead of 1 cup tomato sauce
1 teaspoon dried Italian seasoning substituted for 1 teaspoon each of dried oregano and basil