Spaghetti Squash Primavera | Cook for Your Life
Spaghetti Squash Primavera

Spaghetti Squash Primavera

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5 out of 5 stars (based on 9 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

Spaghetti squash is an amazing vegetable. I’m always blown away by how it looks when it’s cooked, and by how well it absorbs the flavors of other vegetables. This yummy low carb version of a...


  • 1 large spaghetti squash
  • ¼ cup olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon red pepper flake
  • ½ cup onion, chopped
  • 2 cloves garlic, chopped
  • 1 cup mushroom, in a small dice
  • ½ cup red pepper, in a small dice
  • ½ cup zucchini, in a small dice
  • 1 cup cherry tomatoes, halved
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Nutrition Facts


95 cals


7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g


8 g


4 g


2 g


1 g


14 mg


  1. Pierce the skin of the spaghetti squash all over with a utility fork or paring knife. Make sure you go all the way through the skin to allow the squash to expand as it cooks. Microwave for 10 minutes on high. Check occasionally - you may need to turn it. Once cooked and soft, let it cool. Cut in half and carefully remove the seeds. With a metal spoon, dig out the strands of squash starting next to the skin. If you start at the center, you will break the strings. Place in a bowl and set aside.
  2. In a large sauté pan heat the oil over a medium high flame. Add the thyme and pepper flakes. Cook for one minute. Add the onion, garlic and mushrooms. Cook the for about 5 minutes or until the mushrooms have lost their liquid, and the onions are soft and slightly colored. Add the red pepper, zucchini, and cherry tomatoes to the pan. Cook for another 5 minutes and season with salt and pepper. Mash the tomatoes with the back of a spoon.
  3. Add the cooked spaghetti squash and season with salt and pepper. Toss all of the vegetables together,  and cook for another 10 minutes for the flavors to blend. Stir gently from time to time. If the pan looks dry, add a few tablespoons of hot water or stock as needed. Serve warm.

Chef Tips

If the squash won’t fit in your microwave, prepare it in the same way, and bake it in the oven at 375F for 40-50 minutes or until soft.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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