Spaghetti Squash “Bolognese”

15 50 296
Ingredients Minutes Calories
Prep Cook Servings
35 min 15 min 4
Spaghetti Squash “Bolognese”
Health Highlights


1 squash Spaghetti squash (large)
2 cup Red onion (diced)
4 clove(s) Garlic (minced)
2 cup Cherry Tomatoes
1 cup Button mushrooms (sliced; optional)
1 tsp Chili powder
1 tsp PC Roast chicken seasoning
1 tsp Garlic powder
1 dash Curry powder
1 dash Sea Salt
1/2 cup Sun-dried tomatoes (soaked 5 minutes in hot water)
1/4 cup Brazil nuts (Brazil Nut Basil “Parmesan”)
1 dash Sea Salt (Brazil Nut Basil “Parmesan”)
1 dash Basil, dried (Brazil Nut Basil “Parmesan”)
1 clove(s) Garlic (Brazil Nut Basil “Parmesan”)


Preheat the oven to 400°F. Carefully slice the spaghetti squash in half and discard the seeds. Fill a baking tray with ½ inch of water and place the squash halves cut side down in the tray. Bake the squash for 30 to 40 minutes until one finger pressed gently into the exterior of the squash leaves an indentation. Remove the squash halves from the oven. When they are cool enough to handle, use a fork to scrape down the insides of the squash creating “spaghetti” strands. Divide the squash noodles between two bowls. 

To make the “Bolognese,” place the diced onion into a medium saucepan along with 2 tablespoons of water. Sauté the onion over medium-high heat until translucent and tender. Continue adding water by the tablespoon as needed to prevent sticking. Add the garlic, cherry tomatoes, mushrooms, chili powder, poultry seasoning, garlic powder, curry powder, sea salt, and sun-dried tomatoes to the saucepan and continue cooking, stirring frequently for 5 to 7 minutes, until the tomatoes soften. Using an immersion blender, blend the sauce ingredients together until combined but still chunky. Alternatively, transfer to a standing blender and pulse blend, making sure to leave the top ajar for steam to escape. Serve the sauce over the top of the spaghetti squash noodles. Top with the Brazil Nut Basil “Parmesan” and enjoy! 

To make the Parmesan, place the brazil nuts, sea salt, basil, and garlic into the blender or food processor and pulse briefly until small crumbles form

Nutrition Facts

Per Portion

Calories 296
Calories from fat 85
Calories from saturated fat 25.9
Total Fat 9.5 g
Saturated Fat 2.9 g
Trans Fat 0
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0
Sodium 453 mg
Potassium 1242 mg
Total Carbohydrate 50 g
Dietary Fiber 10.1 g
Sugars 13.9 g
Protein 7.6 g

Dietary servings

Per Portion

Meat Alternative 0.3
Vegetables 11.2

Energy sources