If you ask me, spaghetti squash is one of the best veggie discoveries I’ve made.
This dairy-free main dish gives you all the comfort of pasta night without any heavy cream or cheese. The natural, string-like texture of the squash creates a perfect base for your favorite sauces and toppings.
It’s roasted until tender and topped with a simple homemade marinara that’s packed with fresh herbs and garlic. A sprinkle of dairy-free parmesan adds that finishing touch that makes the whole dish feel special.
It’s a cozy, satisfying meal that won’t weigh you down – perfect for those nights when you want something that feels both healthy and comforting.
Why You’ll Love This Spaghetti Squash
- Diet-friendly – This dairy-free and low-carb alternative to traditional pasta is perfect for those following special diets or trying to eat healthier.
- Simple ingredients – With just a handful of basic ingredients, you can create a satisfying meal that doesn’t require any fancy shopping trips.
- Customizable – You can easily adjust the seasonings and toppings to match your taste preferences, and even swap the ground chicken for other proteins or keep it vegetarian.
- Healthy comfort food – This veggie-based dish gives you all the cozy feelings of pasta but with fewer calories and more nutrients – perfect for anyone wanting to add more vegetables to their meals.
What Kind of Spaghetti Squash Should I Use?
When shopping for spaghetti squash, look for one that feels heavy for its size and has a firm, pale yellow shell without any soft spots or blemishes. The smaller squashes (about 2-3 pounds) tend to be more flavorful and less watery than larger ones, making them perfect for this recipe. While they’re available year-round in most grocery stores, spaghetti squash is at its peak during fall and early winter months. Before cooking, give your squash a good rinse and pat it dry – and don’t forget to pierce it a few times with a fork if you’re planning to microwave it rather than roast it.
Options for Substitutions
This dairy-free dinner is pretty adaptable – here are some easy swaps you can try:
- Spaghetti squash: While spaghetti squash is pretty unique with its noodle-like strands, you could use spiralized zucchini (zoodles) or butternut squash noodles instead. Just remember these alternatives cook much faster – about 3-5 minutes in a pan.
- Ground chicken: Feel free to swap in ground turkey, lean ground beef, or even plant-based crumbles if you want to make it vegetarian. For a meatless version, you could also use crumbled firm tofu or chopped mushrooms.
- Marinara sauce: Any tomato-based pasta sauce works here. You can use regular pasta sauce, arrabbiata for some heat, or even crushed tomatoes seasoned with Italian herbs.
- Vegan mozzarella: Other dairy-free cheese options work great – try vegan parmesan, nutritional yeast for a cheesy flavor, or skip it altogether and add some extra herbs and a drizzle of olive oil.
Watch Out for These Mistakes While Cooking
The biggest challenge when cooking spaghetti squash is avoiding mushy, waterlogged “noodles” – to prevent this, always cut your squash in rings instead of lengthwise, as this creates longer, more pasta-like strands that hold their shape better. A common error is not removing enough moisture from the squash after cooking, so be sure to let it drain in a colander for at least 10 minutes and gently press out excess water with paper towels. When preparing the ground chicken, avoid overcrowding the pan as this leads to steaming instead of browning – work in batches if needed to get that nice golden crust that adds extra flavor. For the best texture, don’t skip seasoning each component separately (squash, chicken, and sauce) rather than waiting until the end to add all your spices.
What to Serve With Spaghetti Squash?
This lighter take on pasta pairs wonderfully with some classic Italian-inspired sides that’ll make your meal complete. A simple green salad tossed with lemon juice and olive oil makes a fresh companion, while some crusty garlic bread (dairy-free if needed) is perfect for soaking up any extra sauce. If you want to add more veggies to your plate, try some roasted broccoli or sautéed mushrooms – they’ll taste great with the marinara sauce and ground chicken. For a complete meal that won’t weigh you down, these sides keep things light while adding lots of flavor to your dinner table.
Storage Instructions
Keep Fresh: This dairy-free spaghetti squash dish makes great leftovers! Place it in an airtight container and pop it in the fridge – it’ll stay good for up to 4 days. The squash strands might release a bit of liquid over time, but that’s totally normal.
Freeze: Want to make this ahead? You can freeze portions in freezer-safe containers for up to 3 months. Just keep in mind that the squash might be a bit softer when thawed, but it’ll still taste great. I like to portion it out in individual containers for easy grab-and-go meals.
Warm Up: When you’re ready to enjoy your leftovers, just pop them in the microwave for 2-3 minutes, stirring halfway through. You can also heat it up in a pan on the stove – add a splash of water if it seems a bit dry. The vegan cheese might need a quick stir to redistribute once it’s warm.
| Preparation Time | 15-20 minutes |
| Cooking Time | 65-70 minutes |
| Total Time | 80-90 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 60-70 g
- Fat: 25-30 g
- Carbohydrates: 40-50 g
Ingredients
For the spaghetti squash:
- 1 spaghetti squash
- a drizzle of oil (olive oil or avocado oil work best)
- a pinch of spices
For the filling:
- 1 lb ground chicken
- 1/4 cup shredded vegan mozzarella
- 1 cup marinara sauce (I like Rao’s Homemade Marinara Sauce)
- a pinch of spices (such as Italian seasoning, garlic powder, and onion powder)
Step 1: Prepare and Roast the Spaghetti Squash
Preheat your oven to 400°F (200°C).
Take a spaghetti squash and cut it in half lengthwise.
Scoop out the seeds with a spoon.
Drizzle each half with oil and sprinkle your choice of spices.
Place the squash halves on a baking sheet, cut side down, and bake in the preheated oven for 1 hour until the flesh is tender and easily shreds with a fork.
Step 2: Cook the Ground Chicken
While the spaghetti squash is baking, heat a frying pan over medium heat and add a little oil.
Add the ground chicken to the pan and season with your preferred spices.
Cook the chicken, stirring occasionally, until it is fully cooked and no longer pink.
Step 3: Assemble the Stuffed Squash
Once the spaghetti squash and chicken are cooked, take the squash halves out of the oven.
Use a fork to gently fluff and separate the strands within each half.
Layer marinara sauce, shredded cheese, the cooked ground chicken, more marinara sauce, and another layer of cheese into each squash half, creating delicious layers.
Step 4: Broil and Serve
Place the stuffed squash halves under the broiler for about 5 minutes, just until the cheese is melted and bubbly with a slight golden crust.
Remove from the oven and allow to cool slightly.
Serve and enjoy your meal straight from the squash halves using a fork!
