Spaghetti Squash Dinners: Winter Squash Recipes

Ingredients You’ll Need

• 1 small spaghetti squash (about 2–3 lb) or 1/2 a larger squash
• 1 tablespoon extra‑virgin olive oil, divided
• 8 oz ground chicken (or ground turkey or mashed white beans for a plant option)
• 1/4 cup plain whole‑grain breadcrumbs or quick oats (pulse oats briefly for finer texture)
• 1 small egg, beaten
• 1 small shallot or 1/4 cup finely grated onion
• 1 garlic clove, minced plus a half clove for the sauce
• 1/2 teaspoon dried oregano or 1 teaspoon chopped fresh oregano
• 1/4 teaspoon black pepper and a pinch of salt (optional)
• 1 can (14 oz) low‑sodium crushed tomatoes
• 1/2 teaspoon sugar or 1/2 teaspoon grated carrot to balance acidity (optional)
• Handful fresh basil leaves, torn for finishing
• Optional: 1–2 tablespoons grated Parmesan or a sprinkle of toasted pine nuts for finish

You can serve this creamy chicken skillet with a small side of rice, mashed potatoes, or soft bread if you like.

Step-by-Step Recipe

1. Preheat oven to 400°F (200°C) if roasting. Pierce the squash a few times with a knife if you plan to microwave it; microwave method is explained below.
2. Cook the squash: oven method—halve lengthwise, scoop out seeds, brush cut sides with a little oil, place cut‑side down on a baking sheet and roast 35–45 minutes until very tender; microwave method—pierce whole squash and microwave on high 8–12 minutes (turn halfway) until soft, let cool, then halve and scoop strands.
3. Make the meatball mix: in a bowl combine ground chicken, breadcrumbs or oats, beaten egg, grated shallot or onion, half the minced garlic, oregano, pepper, and a pinch of salt if using. Mix gently until combined.
4. Form small meatballs about 1 inch in diameter; smaller balls cook faster and stay softer. Heat 1 teaspoon oil in a medium nonstick skillet over medium heat and brown meatballs briefly on all sides, about 3 minutes total.
5. Add the sauce: move meatballs to one side of the pan, add remaining oil and the rest of the garlic, cook 30 seconds until fragrant. Stir in crushed tomatoes and the optional grated carrot or 1/2 teaspoon sugar to mellow acidity, nestle meatballs into the sauce, reduce heat to low, cover, and simmer 10–12 minutes until cooked through and tender.
6. Finish the dish: stir torn basil into the sauce just before serving and taste; add pepper and only add salt if needed and if your doctor advised it’s okay.
7. To serve: use a fork to scrape the spaghetti squash into strands, divide squash between plates, and spoon meatballs and sauce over the top. Add a small drizzle of olive oil or a sprinkle of cheese or pine nuts if desired.

Tips and Easy Variations

Storage and Leftovers

Conclusion

Try this spaghetti squash dinner for a simple, gentle small‑portion meal that boosts vegetable intake and provides lean protein while keeping steps and cleanup easy.

This recipe is flexible—swap proteins, make it vegetarian, or adjust seasonings to suit digestion and sodium needs while keeping flavors bright with basil and lemon.