Stuffed Spaghetti Squash

Stuffed Spaghetti Squash


Yield: 4 servings

Nutrition (1 serving)

Calories 503;
Protein 22.8 g;
Total Fat 24 g;
Saturated Fat 7.5 g;
Trans Fat 0.7 g;
Carbohydrates 55.1 g;
Fibre 12.4 g;
Sugar 13.3 g;
Cholesterol 34 mg;
Sodium 1313 mg;
Vitamin A 417 RE;
Vitamin C 19 mg;
Calcium 427 mg;
Iron 5.2 mg;
2medium spaghetti squash2
3 tbspcanola oil, divided45 mL
1 tspeach salt and pepper5 mL
1 package sliced crimini mushrooms227 g
4 cupsfresh spinach, chopped900 g
19 oz1 can white pea beans (navy beans), drained and rinsed540 mL
1 cupmini mozzarella balls250 mL
½ cup sundried tomatoes, chopped125 mL
2 tbspprepared pesto30 mL


Spaghetti squash is baked until tender and filled with sautéed spinach, white pea beans, sundried tomatoes, mushrooms and mozzarella cheese in a pesto sauce.

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour, 10 minutes


  1. Preheat oven to 450ºF (230ºC).
  2. Cut squash in half lengthwise and scoop out seeds. Drizzle squash halves with 2 tbsp (30 mL) of canola oil, season with salt and pepper. Place cut-side down on foil-lined baking sheet. Bake 30 minutes, until tender. Remove squash from oven, set aside until cool enough to handle.
  3. Meanwhile, in a large non-stick pan over medium-high heat, add remaining canola oil and mushrooms. Cook until mushrooms have released their water, 6-8 minutes. Add spinach, cook until wilted, 3-4 minutes; remove from heat.
  4. Use a fork to shred the inside of each squash, leaving about a ½-inch (1.25 cm) of squash in the skin. In a large bowl add shredded squash, sautéed mushrooms, spinach, white pea beans, mozzarella balls, sundried tomatoes, and pesto; gently toss to combine. Divide the squash mixture among the 4 skins. Return to oven and bake 15 minutes, until mozzarella balls are melted. Serve warm.


  • To lower sodium content, use no salt added canned white pea beans