This recipe is made with spaghetti squash and topped with a savory mushroom sauce made 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

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Why We Love This Recipe For Spaghetti Squash with Mushroom Rosemary Sauce

This stunning meat-free recipe combines the best of both worlds between classic comfort food and new-world style paleo cuisine. You’ll first notice the punch of rosemary on the nose followed by earthy undertones of sauteed mushroom and flavor-forward roasted garlic. The body is balanced by caramelized onions, and structured from low-carb spaghetti squash.

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.

It takes just about an hour to put this vegan spaghetti squash recipe together, but trust me, it’s worth every minute. It’s a great low-carb alternative pasta when spaghetti squash is in season, and it’s also just a great healthy dinner to make for a Sunday supper.

Vegan low carb dinner recipe

Ingredient Notes

  • Vegetables: Spaghetti squash, onion, mushrooms, and roasted garlic puree
  • Extra-virgin olive oil: You could use either extra-virgin olive oil or a roasted garlic oil
  • Herbs: Fresh rosemary and either basil or parsley
  • Seasonings: Salt and pepper to taste
  • Chicken broth: I like to use either No-Chicken Broth or reduced-sodium chicken broth

Step-by-Step Instructions to Make This Spagetti Squash with Mushroom Sauce

Step 1: Bake spaghetti squash

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 on 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.

Step 2: Cook rosemary mushroom sauce

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.

Step 3: Serve spaghetti squash

Scrape the spaghetti squash up from the shell with a fork. Serve the squash topped with the sauce and chopped basil or parsley.

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spaghetti squash with mushrooms on a plate

FAQs and Expert Tips

Is there another way to cut spaghetti squash for longer strands?

Yes. If you cut the spaghetti squash into thick rings crosswise you should be able to get longer squash strands. This is because the squash strands grow around, crosswise, rather than from top to bottom.

How do I store this spaghetti squash dish?

When stored correctly, spaghetti squash can last for up to 5 to 7 days. However, since it’s made with other ingredients, I would recommend eating it sooner. Store the dish in an airtight container and place in the fridge for 3 to 4 days.

Can this recipe be made ahead?

Yes. You can make the spaghetti squash the day before and store it in the fridge until ready to serve.

Additional Spaghetti Squash Recipes to Try

At Healthy Seasonal Recipes, we specialize in cooking with fresh veggies and creating weeknight meals. Sign up HERE to get more produce-forward dinner ideas for FREE! If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought! Happy Cooking! ~Katie

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Spaghetti Squash with Mushroom and Rosemary Sauce #paleo #vegan on healthyseasonalrecipes.com

Spaghetti Squash with Onions Mushrooms and Rosemary

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5 from 5 reviews

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Description

This recipe is made with spaghetti squash and topped with a savory mushroom sauce made with caramelized onion, roasted garlic and rosemary. It may be low carb but it is full of flavor.

Ingredients

Units Scale
  • 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
  • 1/2 teaspoon pepper
  • 1/2 cup No-chicken broth or reduced-sodium chicken broth
  • 2 to 3 tablespoons roasted garlic puree
  • 1/4 cup chopped basil or parsley

Instructions

  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.

Notes

Make-Ahead: You can make the spaghetti squash the day before and store it in the fridge until ready to use.

  • Prep Time: 25 minutes
  • Cook Time: 55 minutes
  • Category: Main Course
  • Method: Oven/Stove Top
  • Cuisine: American

Nutrition

  • 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

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spaghetti squash with mushrooms collage with text overlay