Go Back Email Link

Spaghetti Squash in Shells

AH Reader Suzi Koster
This recipe came from Suzi Koster, one of our readers who loved our Eggplant Parmesan recipe and wanted to make it work with spaghetti squash. If you’ve been hesitant to try crafting your own AH friendly meals, this is a great way to test the waters. Starting with a familiar, established recipe allows you to play with flavors and ratios that you already know work well together. Pretty soon, you’ll be a fabulous AH chef in your own kitchen!
Prep Time 20 mins
Cook Time 1 hr
Total Time 1 hr 20 mins
Course Main Course
Cuisine European
Servings 6 servings


  • 3-4 small or medium spaghetti squash
  • 16 ounces mushrooms, sliced
  • 1 bell pepper, chopped
  • 1 sweet onion, chopped
  • 1 jar Always Hungry Approved marinara sauce (no sugar, corn starch, etc.)
  • 15 ounces whole milk ricotta
  • 1 egg
  • cup parmesan cheese
  • 2 cloves garlic, chopped
  • 2-3 tbsp basil or parsley, chopped
  • mozzarella cheese, shredded, to taste


  • First, preheat oven to 350 degrees Fahrenheit.
  • Cut squash in half. Remove seeds. Roast cut side down for 30 to 40 minutes, until the skin is soft enough to push down. Gently scrape a fork across the flesh to pull back and separate the strands of squash. For better baking and presentation, leave the strands in the shell. You can prepare the sauce layers while the squash is roasting.
  • To make the sauce layer, sauté mushrooms, bell pepper, and sweet onion.
  • Once sautéed, add to marinara. Set aside.
  • Mix egg, Parmesan cheese, garlic, and basil/parsley into the ricotta.
  • Layer the marinara mixture and ricotta mixture on top of the squash halves, evenly distributed.
  • Top with mozzarella. Bake for 20 minutes, or until warm, bubbly, and browned on top. Serve hot with your favorite salad!


Nutrition (Spaghetti Squash Shells Only)

Fat: 16g
Carbohydrates: 44g
Protein: 17g
Calories: 380

Nutrition (Full Meal - Vegetarian Option 1)

Serve each portion with 1 cup plain whole-milk Greek yogurt OR 1 cup 4% cottage cheese topped with 2 tablespoons hemp seeds.
Fat: 46%
Carbohydrates: 29% 
Protein: 25%
Calories: 730

Nutrition (Full Meal - Vegetarian Option 2)

Top each portion with 150 grams firm tofu (recommended to mix with the sautéed vegetables) and 1 tablespoon of your favorite AH/AD dressing OR 1/2 tablespoon olive oil/butter.
Fat: 46%
Carbohydrates: 29%
Protein: 25%
Calories: 620

Nutrition (Full Meal - Meat)

Top each portion with one serving Shredded Chicken (Always Delicious pg. 110) and 1-2 tablespoons of your favorite AH/AD dressing OR 1 tablespoon olive oil/butter.
Fat: 48%
Carbohydrates: 26%
Protein: 26%
Calories: 670
Keyword Vegetarian