#sundaysetup: spaghetti squash

Yes this should feel hard and keep working. 

Yes this is heavy and you got this.

Yes you look tired and let’s end with burpees.

I’m sure you could fill in the blank with something you’ve heard around here that’s both empathetic and maddening. We pay for the push, right?

Well this post is about squash actually. Ha.

spaghetti squash

It’s the yes/and post for squash. You like spaghetti and pasta? Great and now try some spaghetti squash. Did it work?

No, but really, look at these facts ...

1 cup of cooked spaghetti noodles:

Nutritional Information for 1 cup cooked spaghetti noodles

1 cup of cooked sweet potatoes:

Nutritional Information for 1 cup cooked sweet potatoes

1 cup of cooked spaghetti squash:

Nutritional Information for 1 cup cooked spaghetti squash

No judgements, just observations here, but did you see the carbohydrate difference?

Here's what I want you to do, just try it. Buy a spaghetti squash for your Sunday. Even if you don't meal prep and #sundaysetup and all that jazz, just buy this one extra bit of produce not on your list. 

While there are many ways to cook spaghetti squash, I prefer this method because it's easy to do (literally no prep) and it's better than the injury I'm always about to incur when trying to hack into one of these beauties.

Give it a poke with a fork in a couple of places. (This squash is extra hard so poke it carefully.)

fork the squash

In a 350° oven, set your squash on a baking sheet. Bake for 1 hour and 15 minutes, mine was a little over 3 lbs. Remove from oven and let it cool for at least a half hour.

When it has cooled down enough to touch, take a sharp knife and cut off one end so it sits flat on your cutting surface. Cut down the middle lengthwise.

Spaghetti squash cooked and cut open

Scoop out the seeds and toss them.

spaghetti squash seeds

Take a fork and shred/scrape out the squash into spaghetti like strips. 

shredding spaghetti squash

Next, call anyone else in the near vicinity and make them try a bite. Don’t doctor it up with butter and brown sugar, at least not yet. Just try it clean and cooked. It’s amazing. And naturally sweet and mild, a truly perfect food on it's own and subtle enough to add ingredients too without an overly sweet squash taste. 

bowl of spaghetti squash

Add it to a side of protein, replace your 200+ calorie pasta, put an egg on it with a side of avocados. Just try it and tell us all what you think and what you ate with it. You can even go to our Sunday Set-Up page and post a squash selfie – you, your child, or just your beautiful squash! 


Here are some ways Dawn, Tiffany, and Meg use cooked spaghetti squash if you are wanting to take things to the next level. 

Dawn's Sautéed Shrimp and Spaghetti Squash

Sautéed Shrimp and Spaghetti Squash

Sautéed Shrimp and Spaghetti Squash
Author: Dawn Bryant
Serves: 2+
  • 1 medium spaghetti squash
  • 1 pound shrimp (I use 16/22 sized)
  • 1 red bell pepper
  • 2 cloves garlic
  • 1 bunch Italian parsley
  • 1 tsp coconut oil
  1. Preheat oven to 425°.
  2. Cut spaghetti squash in half, remove seeds; place in pan, flesh side down with about an inch of water (you also can use veggie or chicken broth for more flavor).
  3. Roast in 425-degree oven for approximately 30 minutes; you should be able to easily stick a fork or knife through the shell side of the squash.
  4. Let squash cool in shell, flesh side up.
  5. Mince garlic and chop the seeded bell pepper (I do a 1/4 to 1/2 inch chop on the peppers).
  6. Melt coconut oil in a frying pan.
  7. Toss peppers and garlic into the frying pan and sautee until tender (about four minutes), but firm (don't burn the garlic!).
  8. Use a fork to scrape out the inside of the squash into a large bowl. It will come out in strings, easily.
  9. Roughly chop up the parsley and toss in with the squash.
  10. Scoop peppers and garlic out of the pan and in with the spaghetti squash; save the oil if there is any left.
  11. Sauté shrimp in the leftover oil from the peppers and garlic on medium heat, use the same frying pan; if you need, add a little more coconut oil. It should take about five minutes. The meat from the shrimp should be opaque and the shells should be pink.
  12. Let shrimp cool; then remove shells/tails.
  13. Toss shrimp with the squash, peppers, garlic & parsley; mix well.
  14. Season with salt, pepper and/or red pepper flakes.
  15. Serves: 2

Nutritional Information for Shrimp and Squash

Tiffany's Spaghetti Squash with Sun-Dried Tomatoes, Artichokes, and Asparagus

Spaghetti Squash with Sun-dried Tomatoes, Artichokes, and Asparagus
Author: Tiffany Capouch
Serves: 6
  • 1 medium spaghetti squash
  • 3/4 cp oil-packed sun-dried tomatoes, drained and chopped (reserve the oil)
  • 1 lb hot Italian sausage
  • 14 oz jar or can artichoke hearts, drained
  • 1 small bunch asparagus, cut into 1-in chunks
  • 2 large garlic cloves, minced
  • 1 cup chicken broth
  • chopped fresh basil (dried is okay too)
  • chopped flat-leaf parsley
  • salt and pepper to taste
  • Optional: goat cheese
  1. Roast spaghetti squash, cool, and shred noodles with fork.
  2. Heat 2 tablespoons of the sun-dried tomato oil in a large pan, add sausage. Break up and cook until browned.
  3. Use slotted spoon to remove sausage from pan, then add artichokes, asparagus, and garlic. Cook over medium heat until garlic is tender, about 4 minutes.
  4. Add broth and sun-dried tomatoes. Simmer for 5-8 minutes until sauce is slightly reduced.
  5. Once sauce is reduced, add sausage and squash noodles back to sauce mixture, toss generously until sauce is almost absorbed by spaghetti squash.
  6. Remove from heat, add in herbs, and if so inclined, goat cheese.
  7. Serves 6.

 Spaghetti Squash with Sun-Dried Tomatoes, Artichokes, and Asparagus

Meg's Spaghetti Squash and Meatballs - Click here for her recipe!

Meg's Spaghetti Squash and Meatballs

For more ideas on setting yourself up for the week, look back at our Sunday Set-Up posts that started here and like us on the Facebook page for more ideas to come!