Who doesn’t love their pasta dishes? The winter months are always a challenge for a multitude of reasons from the shorter days, to the colder temps, to the comfort foods, and the big sweaters. Check out how you can enjoy a nice spaghetti dinner without the extra calories. One cup of this delicious squash is just 40 calories and it is packed with healthy nutrients.


  • 1 medium spaghetti squash, halved and seeded
  • 1 Tbsp olive oil
  • 1/2 cup minced onion
  • 1 small container sliced mushrooms
  • 2 tsp capers
  • 2 tsp crushed red pepper flakes (add more for an extra kick)
  • 12 ounces lean ground beef*
  • 1 jar of your favorite no-sugar added red (tomato) pasta sauce


Preheat oven to 350 degrees F (175 degrees C).

Place each squash half cut side down on a cookie sheet and bake uncovered for about 45 to 60 minutes or until a fork goes easily into the shell. Allow to cool and scoop out the strands of squash with a large spoon and set aside. *

Heat the oil in a skillet over medium high heat. Add the onion and mushrooms and sauté for 2 minutes. Add the ground beef** and cook until all meat has been browned. Add the pasta sauce and red pepper flakes and bring to a boil, lower the heat and simmer for 20 minutes.

If the squash has cooled too much, reheat it in the microwave, covered for 2 to 3 minutes. Top the squash with the sauce, a few capers, and serve.

*Short on time? Try cooking your spaghetti squash in the microwave:


**Lean ground turkey breast may be used in place of lean ground beef.