Bone-Healthy Spaghetti Squash Lasagna

Published: December 27, 2019
Updated: April 21, 2020

Spaghetti Squash Lasagna Recipe

Do you ever feel drowsy, bloated, and, well… in need of a nap after eating pasta? I do! 

I love pasta, but when I load up on refined carbohydrates, an energy crash always seems to follow…

Which is why I was super excited about this Spaghetti Squash Lasagna recipe! Especially since grocery stores are stocked with squash at this time of year. I’ll admit I was a little skeptical, but after giving this recipe a try, let’s just say all my doubts were…squashed (sorry I couldn’t resist).

And the best part? This recipe is really nutritious, especially for your bones!

By swapping out spaghetti for spaghetti squash, you pack in potassium, manganese, and magnesium with each bite. All three of these help build strong, healthy bone.

This recipe is also perfect for anyone trying to cut down on carbohydrates and calories. Each cup of spaghetti squash has roughly 10 grams of carbs and 40 calories. Compare this to a cup of spaghetti, which has over 40 grams of carbs and over 200 calories.

And with 417mg of calcium in each serving, your bones will definitely be thanking you. So why not give this bone-healthy recipe a try this week?

Spaghetti Squash Lasagna Recipe

Spaghetti Squash Lasagna

Prep Time 10 mins
Cook Time 30 mins
Course Main Course
Cuisine Italian
Servings 4 people
Calories 231 kcal

Ingredients
  

  • 2 lb spaghetti squash
  • 1 bunch broccolini
  • 1 cup mozzarella cheese shredded
  • 1/4 cup Parmesan cheese shredded
  • 4 cloves garlic
  • 2 tbsp water
  • 1 tbsp olive oil extra virgin
  • 3/4 tsp Italian seasoning
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp red pepper crushed

Instructions
 

  • Start by positioning the oven racks in the upper and lower thirds of the oven. Preheat to 450 degrees Fahrenheit.
  • Cut the squash in half lengthwise and remove the seeds (feel free to roast these as you would pumpkin seeds).
  • Choose one of two methods to cook your squash.
    Place the halves in a microwave-safe dish, with the cut side face down. Add 2 tablespoons of water. Microwave on high, uncovered, until the flesh is tender and can be easily pierced with a fork (about 10 minutes). 
    OR place the halves on a rimmed baking sheet, with the cut side face down. Bake for 40-50 minutes at 400 degrees Fahrenheit, until the squash is tender.
  • While the squash is cooking, heat a frying pan over medium heat and add olive oil.
  • Add the broccolini, garlic, and red pepper (if using). Cook for 2 minutes, stirring frequently. Add a little bit of water and continue cooking for around 3-5 minutes. When the broccolini is tender, transfer the mixture to a large bowl.
  • Once the squash is cool enough to handle, use a fork to scrape the spaghetti-like strands into the bowl. Stir in Parmesan, ¾ cup mozzarella, Italian seasoning, salt, and pepper.
  • Place the shells on a broiler-safe baking sheet. Fill each shell with half of the mixture and top with the remaining mozzarella.
  • Bake on the lower rack for 10 minutes. Move to the upper rack, turn oven to broil, and remove when the cheese starts to brown, about 2 minutes. Keep a close watch so it doesn’t burn!

Notes

The nutrition facts you see here are calculated automatically, and unfortunately there are no low-sodium ingredient options available. That’s why the sodium value may seem a little high. Not to worry, just choose a low-sodium mozzarella and Parmesan when shopping 🙂

Nutrition

Calories: 231kcalCarbohydrates: 22gProtein: 16gFat: 10gSaturated Fat: 4gCholesterol: 21mgSodium: 677mgPotassium: 298mgFiber: 3gSugar: 6gVitamin A: 1101IUVitamin C: 44mgCalcium: 417mgIron: 2mg
Tried this recipe?Let us know how it was!

Spaghetti Squash Lasagna Takeaways

I’ve been raving about this recipe to my friends and family and I hope you’ll want to do the same after trying it! 

A few times, I decided to get creative. I used kale and spinach instead of broccolini and ricotta cheese in place of Parmesan. Each version was super tasty (and still bone-healthy). So feel free to have fun and swap out ingredients!

I’d love to hear your thoughts about this recipe and how you made it your own. Let me know how your lasagna turned out in the comments section below 🙂

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Recipe Rating




  1. Alma

    December 28, 2019 , 10:54 am

    Can we use vegan cheese? I also saw a recipe for Parm. with cashew nuts & nutritional yeast…

  2. Megan AlgaeCal

    December 31, 2019 , 9:56 am

    Absolutely, Alma!

    Here’s a handy blog with recipes for vegan parmesan.

    – Megan @ AlgaeCal

  3. Marlene

    December 28, 2019 , 5:34 pm

    Tell me best way to cut that tough spaghetti squash in half before cooking!

  4. Megan AlgaeCal

    December 31, 2019 , 9:59 am

    Hi Marlene, great question!

    One common method to soften the squash is to make a few slits in the skin (try make a dotted line where you’re planning to cut it in half), then place the whole squash in the microwave for around 5 minutes. Let it cool, then you can easily cut your squash in half!

    Hope this helps and let us know how your lasagna turns out ?

    -Megan @ AlgaeCal

  5. Carolyn Case

    December 28, 2019 , 8:22 pm

    I was wondering if there is any reason why tomato sauce is not included in the recipe?

  6. Megan AlgaeCal

    December 31, 2019 , 10:03 am

    Hi Carolyn, that sounds like a delicious addition to the recipe!

    While we didn’t include tomato sauce in our original recipe, you can definitely add it in. Let us know how your recipe turns out – we may just have to try it ourselves! 🙂

    -Megan @ AlgaeCal

  7. Marie Tocchini

    December 29, 2019 , 7:19 am

    I’m excited to try with Kale (kale is one of my favorites). Keep making healthy choices.

  8. Blaire AlgaeCal

    December 31, 2019 , 9:44 am

    Great to hear, Marie! We’re sure you’ll love it. 🙂

    – Blaire @ AlgaeCal

  9. Mary Zachariadou

    December 30, 2019 , 1:19 pm

    5 stars
    I also like the alternatives such spinach and different cheese alternatives! Even mushrooms onions garlic cumin or carry

  10. Blaire AlgaeCal

    December 31, 2019 , 9:40 am

    Love those alternatives, Mary! Thanks for sharing. ?

    – Blaire @ AlgaeCal

  11. Marie

    December 30, 2019 , 1:56 pm

    Sounds great Monica, and I’ll try it very soon! One question, may seem dumb but please excuse my ignorance…are the squash shells edible?

  12. Blaire AlgaeCal

    December 31, 2019 , 9:36 am

    So happy to hear you’re going to give this recipe a try, Marie. 🙂

    That is an excellent question! While spaghetti squash shells are edible, they are not very pleasant tasting, unfortunately.

    Hope that helps, and let us know if you have any further questions!

    – Blaire @ AlgaeCal

  13. Marcia

    December 31, 2019 , 8:25 pm

    Glad to see this recipe. And there are many variations for the filling. Non-tomato is healthier to eliminate the lichtens. I have known and eaten this for nearly 30 years. My Mom came aware of it in the 80’s. We usually ate it as spaghetti with a meat sauce on top. Can pierce the squash prior to boiling in a pot. Or cut in two (big sharp knife!) and bake. These days we do not microwave for healthy food reasons. It’s also good with a bit of butter/olive or similar oils, pepper and sprinkling of herbs, etc. Yum!

  14. Blaire AlgaeCal

    January 2, 2020 , 11:26 am

    Thanks for sharing, Marcia! It’s great to hear that you and your mother have been enjoying spaghetti squash for years. ?

    – Blaire @ AlgaeCal

  15. Linda Egeler

    November 10, 2020 , 3:32 pm

    We love spaghetti squash: this looks delicious! We printed out your recipe.

  16. Blaire AlgaeCal

    November 10, 2020 , 3:36 pm

    We’re so glad you love spaghetti squash as well, Linda! Let us know if you give the recipe a try ?

    – Blaire @ AlgaeCal

  17. Sheila Reynolds

    February 6, 2021 , 9:05 am

    Thanks for the recipes. I like to try new things.

  18. Blaire AlgaeCal

    February 9, 2021 , 2:19 pm

    Our pleasure, Sheila! We hope you love it ?

    – Blaire @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,