Vegan Italian Spaghetti Squash Bake

Vegan-Italian-Spaghetti-Squash-Bake

It’s been a long, long time since I’ve had pasta, which I ate a lot of when my diet consisted of high-carbohydrate and high-processed foods.

And since I’ve been trying to eat wheat/grain/gluten-free, I honestly thought I’d never be able to eat pasta again.

Until now.

I was so excited when I came across this recipe for an Italian-Style Spaghetti Squash Bake from Lexi at Lexi’s Clean Kitchen.

I liked the ingredient list and already had everything on hand, except for the spaghetti squash which I picked up on my next grocery trip.

And, I made a few changes to “vegan-ize” it and came up with this Vegan Italian Spaghetti Squash Bake version.

This is a really simple meal (or side dish) to make once you have your squash baked and after that’s done, it takes less than 10 minutes to get it in the oven.

 

Feel-Good-About-What-You-Eat5 Fast Facts About Spaghetti Squash:

  • excellent anti-oxidant
  • contains anti-inflammatory agents
  • 1 cup contains 214.1% DV of vitamin A
  • 1 cup contains 22.9% DV of fiber
  • 1 cup contains 19% DV of magnesium

5 Fast Facts About Tomatoes (Pasta Sauce):

  • contains the cancer fighting agent lycopenes 
  • high in beta-carotene
  • anti-oxidant
  • high in vitamin A & K
  • high in chromium which helps control blood sugar

5 Fast Facts About Spinach:

  • contains anti-inflammatory properties
  • high in anti-oxidants
  • super high in vitamin A & K
  • can help improve cardiovascular health
  • good source of vegan calcium

5 Fast Facts About Garlic:

  • regulates blood sugar levels
  • lowers high blood pressure
  • anti-bacterial and anti-fungal properties
  • helps to lower cholesterol levels
  • anti-viral

5 Fast Facts About Cayenne Pepper:

  • increases metabolism
  • improves high blood pressure
  • has anti-fungal properties
  • anti-inflammatory
  • circulatory stimulant which aids in detoxification

5 Fast Facts About Nutritional Yeast:

  • vegan source of vitamin B12
  • a complete protein that includes 18 amino acids
  • boosts immune system
  • excellent anti-oxidant
  • contains 18 minerals

5 Fast Facts About Pink Himalayan Salt:

  • contains 84 minerals
  • unrefined, unprocessed, raw
  • promotes stable pH balance in cells
  • controls water levels in the body
  • aids digestion and better nutrient absorption

Vegan-Italian-Spaghetti-Squash-Bake

 

Vegan-Italian-Spaghetti-Squash-Bake

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Vegan-Italian-Style-Spaghetti-Squash-Bake

 

Tip #1:  You could use homemade or ready-made pasta sauce to make this.  Homemade pasta sauce is one thing I just haven’t tackled yet.  I used the 365 Brand Organic Tomato Basil Pasta Sauce which blended in really well because it had little chunks of diced tomatoes and a hint of basil which complimented the fresh basil garnish on top.

The ingredient list:  Organic Tomato Puree, Organic Diced Tomatoes, Organic Basil, Organic Expeller Pressed Soybean Oil, Salt, Organic Chopped Onions, Organic Garlic Powder, Organic Oregeno, Organic Chopped Garlic.

Even though it’s an organic pasta sauce, the only thing I’m not happy about on the ingredient list is the soybean oil and the salt.   Be on the lookout for a homemade pasta sauce recipe…I can see one coming in the future!

 

Vegan Italian Spaghetti Squash Bake

www.thehealthyfamilyandhome.com The Healthy Family and Home

Ingredients

  • 1 large spaghetti squash
  • 1 teaspoon organic extra virgin olive oil (to bake the squash)
  • 1 cup organic pasta sauce
  • 3 cups organic baby spinach (diced in strips)
  • 1 flax egg (1 tbs ground flax seed + 3 tbs water)
  • 3 cloves organic garlic (freshly crushed)
  • 1/2 cup nutritional yeast
  • 1/2 teaspoon organic cayenne pepper
  • 1/4 - 1/2 teaspoon pink himalayan salt

For Garnish (Optional)

  • organic basil leaves (fresh, diced in strips)

Directions

Prepare the spaghetti squash
Step 1 Cut the spaghetti squash in half.

Scrape out all the seeds from the inside.

Rub olive oil on the inside of the spaghetti squash.

Bake face down at 350 degrees for approximately 45 - 50 minutes.

Use a fork to scrape the inside of the squash out to use as "pasta".
Step 2 Prepare the flax egg (1 tablespoon of ground flax seeds + 3 tablespoons of water).

Combine cooked spaghetti squash and all other ingredients (including the flax egg) into a medium sized bowl and stir well.

Put the mixture in an 8 x 8 glass or ceramic dish and bake at 375 for about 10 -15 minutes.

Change oven setting to broil and bake for another 5 minutes or until the top becomes crispy.

Garnish with fresh basil and serve hot from the oven.

Enjoy!

Note

Recipe inspired by and adapted from:  http://lexiscleankitchen.com/2013/05/25/italian-style-spaghetti-squash-bake/

 

Simple Meal Planning - Plan to Eat

 

 

12 comments to Vegan Italian Spaghetti Squash Bake

  • Omg…I have never seen sphagetti squash look so good, inspired.

  • Rachel

    This looks delicious! I just cut out wheat and grains and this recipe is perfect for my pasta craving! I just bought the ingredients at the store and plan to make it for dinner tonight – will let you know how it turns out! Thanks for the fab idea!

    • Karielyn

      Hi Rachel! Yay! I’m glad to hear that you’re going to try it out.

      Have you read the book, “Wheat Belly”? You will be glad you gave up wheat and grains. My health and weight have greatly improved since I eliminated the two from my diet.

      But I sure did miss my pasta…that’s why I loved this recipe so much!

      Can’t wait to hear how you liked it :)

  • Diana

    This dish is awesome! Everyone at the potluck loved it and wanted the recipe.

    • Karielyn

      Hi Diana! I’m so glad to hear that you enjoy it and that it was a hit at your potluck!

      Thank you for trying out the recipe and taking the time to let me know how it turned out ;)

  • This recipe is amazing!! I made it last week and I’m making it again tonight because I’ve been craving it like crazy ever since. I am going to reduce the cayenne to a 1/4 teaspoon because it was a little too spicy for me…but that didn’t stop me from eating it!

    • Karielyn

      Hi Janelle! I’m so glad to hear you enjoyed the recipe! I just made some myself this week and it was a big hit with my parents (I made it for them for the first time).

      And, I also bought another spaghetti squash today to make it again lol ;)

  • Emily

    Made this tonight – it was delicious! Thanks for the recipe.

  • Jen

    Made this tonight and it was a HUGE hit with my omnivore boyfriend!! He requested that I double the recipe next time so there would be leftovers for lunch! Thank you for such an awesome recipe!

    • Karielyn

      Hi Jen! I so glad to hear that everyone enjoyed it…especially your boyfriend. Husbands/boyfriends can be the hardest to please sometimes (I know my husband is lol!)

      I really appreciate you taking the time to leave feedback and to let me know you liked it ;)

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