As promised I have a paleo and vegan entrée today. This recipe is made with spaghetti squash and topped with savory mushroom sauce with caramelized onion, roasted garlic and rosemary. It may be low carb but it is full of flavor.

Spaghetti Squash with Roasted Garlic, Rosemary and Mushrooms on Healthy Seasonal Recipes by Katie Webster naturally paleo and vegan

You know those little labels on the shelf at the store that describe a bottle of wine? Those are called shelf talkers, and if you ask me, they are both annoying and amazingly effective. As much as I cringe at the idea of them in their J. Peterman view of the world, I can easily go from skeptical to sold if one is well crafted enough.

I’ve noticed, and you probably have seen, a shelf talker or two that describes a wines as “impeccably structured” or “fruit forward.” Well, in describing this recipe today, I’m going to borrow that expression “fruit forward” and bastardize it a bit and say that this spaghetti squash recipe is “flavor forward.” In other words, it is POW-Woza-knock-your-socks-off-you-wont-even-believe-it-is-vegan flavorful. Hows that for a shelf talk?

I used the magic roasted garlic puree I made earlier this week, and some of the resulting roasted garlic oil. I am convinced that is the real key to the success of this recipe. The roasted garlic puree acts as a thickener. You’ll just love it.

Spaghetti Squash with Roasted Garlic, Rosemary and Mushrooms on Healthy Seasonal Recipes by Katie Webster naturally paleo and veganI hate to do this to you guys, but seriously, I have to go. I don’t want to leave it at that, since this recipe is just delicious and I haven’t even begun to describe the caramelized onions, mushrooms and rosemary in perfect harmony. But I do since my daughter is having her very first sleep over party tonight! Yikes! I have some baking to do and much more. Before I go, I will leave you with my 15-second shelf talker version of describing this recipe:

Four Stars! Food Spectator Rating 98:

This stunningly well built meat-free recipe combines the best of both worlds between a classic comfort food supper and new world style paleo cuisine. You’ll first notice the bright heady punch of rosemary on the nose followed by warm earthy undertones of sauteed mushroom and flavor-forward roasted garlic. The body is balanced by sweet caramelized onions and structure from low-carb spaghetti squash. Delight in the bright basil finish for a flavor to linger over.

Spaghetti Squash with Mushroom and Rosemary Sauce #paleo #vegan on


Have you ever tried spaghetti squash?

Shelf talkers, love ’em or hate ’em? Or both!

Do you remember having or going to a sleep over party? Any tips would be appreciated.


Hope you all enjoy this recipe and have a great weekend.

Happy Cooking!


spaghetti squash with mushrooms

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Spaghetti Squash with Mushroom and Rosemary Sauce #paleo #vegan on

spaghetti squash with onions mushrooms and rosemary {paleo, vegan and gluten-free}


A paleo and vegan main course with spaghetti squash topped with mushroom and rosemary sauce. It is very flavorful and low carb.


  • 2 medium spaghetti squash, about 4 1/2 pounds total
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil or roasted garlic oil
  • 1 large sweet onion, sliced
  • 8 ounces mushrooms, sliced
  • 1 teaspoon chopped fresh rosemary
  • 3/4 teaspoon salt
  • ½ teaspoon pepper
  • ½ cup No-chicken broth or reduced-sodium chicken broth
  • 2 to 3 tablespoons roasted garlic puree
  • ¼ cup chopped basil or parsley


  1. Preheat oven to 375 degrees F. Line a baking sheet with foil or parchment. Cut spaghetti squashes in half lengthwise and scoop out seeds and loose stringy pulp from the center cavity. Place halves cut-side-down the prepared baking sheet and roast until the squash is soft when you press down on it, 40 to 60 minutes total. Flip it over and try to scrape up the spaghetti-like flesh, to check if it is done. If it is loose and stringy it is done. It shouldn’t be watery. If it doesn’t come up easily, return to the oven and check again in ten minutes.
  2. Meanwhile, swirl oil in an unheated large heavy skillet, add onion and place over medium-high heat. Cook, stirring occasionally until the onion is softening and starting to brown, 6 to 8 minutes. Reduce heat to medium-low and continue cooking, stirring occasionally until the onions are soft and brown, 6 to 8 minutes. Add mushrooms, rosemary, salt and pepper. Increase heat to medium-high and cook stirring often until the mushrooms release their juices and the juices evaporate and a brown fond develops on the bottom of the skillet, 4 to 6 minutes. Whisk broth and garlic puree in a small bowl until smooth. Stir into the mushroom and onion mixture and bring to a boil. Cook until the sauce is thickened, 2 to 3 minutes.
  3. Scrape spaghetti squash up from the shell with a fork. Serve squash topped with the sauce and chopped basil or parsley.
  • Prep Time: 25 minutes
  • Cook Time: 55 minutes
  • Category: Main Course
  • Method: Oven/Stove Top
  • Cuisine: American


  • Serving Size: 1 1/2 cups each
  • Calories: 236
  • Sugar: 15 g
  • Sodium: 572 mg
  • Fat: 8 g
  • Saturated Fat: 1 g
  • Carbohydrates: 43 g
  • Fiber: 8 g
  • Protein: 5 g

Keywords: Low Carb Spaghetti Squash with Mushrooms,vegetarian Spaghetti squash and mushrooms,vegan spaghetti squash,

spaghetti squash with mushrooms collage with text overlay