ARKANSAS, USA — Eating healthy can be difficult, especially when you are giving up your favorite foods. 

The American Heart Association's website has a section with healthy and simple recipes, including a recipe for spaghetti-squash spaghetti. 

This recipe is also a fun way to include the kids in the kitchen! 

This spaghetti is 172 calories per serving and has six-grams of protein and six-grams of fiber per serving. 

Ingredients include: 

  • spaghetti squash (3 pounds)

  • non-stick Cooking spray

  • 1 tsp. extra virgin olive oil

  • 1 clove fresh garlic (minced) or 1 tsp. jarred, minced garlic

  • 1/2 small onion (chopped)

  • 1 cup tomatoes (diced) or 8 oz. canned, no-salt-added, diced tomatoes

  • 1/4 tsp. Black pepper

  • 1/4 tsp. dried, salt-free herbs, Italian blend

  • 1/8 tsp. crushed red pepper flakes

  • 16 oz. canned, no salt added tomato sauce

  • 1/2 cup small "bite-size" fresh mozzarella balls (can substitute fresh mozzarella), cut into bite-size pieces

  • 1/4 cup coarsely chopped, or, torn basil or 1 tsp. dried basil


  1. Preheat oven to 350° F.

  2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of the squash face down and bake for 1 hour or until tender.

  3. Heat oil in a medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5 to 7 minutes. Add diced tomatoes, pepper, herbs, and red pepper flakes. Cook until liquid is evaporated, about 2 to 3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.

  4. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrape flesh from outside working in, creating “spaghetti noodles”.

  5. Add squash "noodles" to the sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.

For more information about the American Heart Association, click here.

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