• Skip to main content
  • Skip to primary sidebar
It's a Veg World After All®
  • Subscribe
  • Cookbook
  • Recipes
    • By Type
    • By Vegetable
  • Tips
  • About
    • Privacy and Terms
    • Services
      • Twin Cities Cooking Classes
      • Writing & Recipes
    • Contact
  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube
menu icon
go to homepage
  • Recipes
  • By Veggie
  • Prep Tips
  • About
  • Subscribe
  • Books
  • Work with Lizzie
  • Contact
    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • By Veggie
    • Prep Tips
    • About
    • Subscribe
    • Books
    • Work with Lizzie
    • Contact
    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Recipes » Mains

    Vegetarian Italian Spaghetti Squash Boats

    Published: Feb 5, 2020 by Lizzie Streit, MS, RDN · This post may contain affiliate links · 2 Comments

    1001 shares
    Jump to Recipe Print
    close-up of italian spaghetti squash stuffed with spinach and lentils on a plate

    Stuffed to the brim with tomatoes, spinach, and lentils, these Vegetarian Italian Spaghetti Squash Boats make a delicious plant-based meal. They have only 5 main ingredients, a few additional seasonings, and a whole lotta flavor. Make this easy stuffed spaghetti squash recipe for dinner, lunch, or even meal prep.

    This recipe is featured in my Winter Week 2 Meal Plan and the monthly winter vegetable meal plan. For more info, visit the meal plans page.

    spaghetti squash stuffed with tomatoes, lentils, and spinach on a white plate

    This post may contain affiliate links. For more information, see my affiliate disclosure.

    Just like that, we made it to the first week of February! I don’t know about you, but I am so pleased to be entering the month of February, mainly because this means we are one step closer to warmer weather.

    And do you know what warmer temps mean?! More fresh vegetables to experiment with for the blog! But until then, I’ll still be whipping up tasty dishes with winter produce.

    These healthy vegetarian spaghetti squash boats are the ideal recipe to make on cold winter weeknights. They’ll keep you feeling warm and nourished all at the same time. And if you happen to get a big spaghetti squash (like I did), you might have extra for lunch the next day. That’s a win-win situation if you ask me.

    In terms of the process, you know you have it easy when the most complicated part of the recipe is cooking the lentils. The other ingredients are kitchen staples that you may even have hiding on your shelves or in your fridge at this very moment.

    Need another reason to give Vegetarian Italian Spaghetti Squash Boats a try? They have not one, not two, but THREE vegetables. Add in some lentils (protein) and a dusting of parmesan cheese (fat), and you have yourself a balanced meal that will keep you satiated all evening (or afternoon).

    two vegetarian italian spaghetti squash boats on a white tray on a blue napkin

    Looking for more balanced meals that feature winter vegetables? Get your seasonal veggie meal plan today!

    How to Make Italian Spaghetti Squash Boats

    1. Slice the spaghetti squash in half lengthwise. Rub the skin with a little olive oil, salt, and pepper. Place each half flesh-side down on a lined baking sheet. Pop in the oven for 30-45 minutes, or until tender.
    2. Use a fork to pull the stringy spaghetti squash away from the skin.
    3. Combine the lentils, diced tomatoes, basil, oregano, salt, garlic, and spinach in a large skillet. Cook until warm.
    4. Add the filling to each spaghetti squash boat and use a fork or spoon to mix it all together. Sprinkle with parmesan cheese.
    two spaghetti squash halves on a lined baking sheet on a counter
    two cooked spaghetti squash halves with a fork in one of them
    tomatoes, lentils, spinach, and seasonings cooking in a black skillet on a counter
    stuffed spaghetti squash with tomatoes and lentils on a lined backing sheet


    Expert Tips and FAQ

    • You can cook the spaghetti squash up to 5 days in advance to save time. Store in an airtight container in the fridge and reheat in the microwave, or add it to the skillet with the filling. You can also store cooked spaghetti squash in the freezer in airtight bags for up to 3 months.
    • To save even more time, try cooking the spaghetti squash in the microwave.
    • As the name suggests, these are Italian Spaghetti Squash Boats, but you don’t need to serve the recipe in the “boats” if you’d rather eat it on plates.
    • Ingredient substitutions and additions:
      • To make vegan, forego the parmesan cheese. You can use nutritional yeast instead if desired. Some types of parmesan cheese are not strictly vegetarian. If you are concerned about that, be sure to read the label at the store.
      • For a kick, try adding red pepper flakes.
      • For some additional protein, add shredded chicken or ground turkey to the filling.

    How do you know when a spaghetti squash is cooked?

    If the spaghetti squash skin is soft to the touch, the flesh inside is cooked. When handling spaghetti squash in the oven, remember to wear an oven mitt (it can be really hot!). Flip each half of the squash over to release the steam, and use a fork to remove the flesh from the skin. If it pulls away easily, the squash is cooked.

    Is spaghetti squash healthy?

    Spaghetti squash is rich in fiber but low in starch, which can help promote good blood sugar control. It’s also rich in manganese, a trace mineral that’s involved in bone formation and blood clotting.

    Does spaghetti squash taste like real spaghetti?

    Since these are Italian Spaghetti Squash Boats, some of you may wonder if they taste similar to actual spaghetti with red sauce. Spaghetti squash has a very similar size and shape to actual spaghetti, but it’s slightly crunchier and does not have the same flavor (it tastes like squash).

    side close-up of a stuffed italian spaghetti squash boat on a white tray

    More Healthy Spaghetti Squash Recipes

    • Spaghetti Squash Burrito Bowls
    • Vegetarian Spaghetti Squash Ramen
    • Spaghetti Squash Pad Thai

    If you make this recipe, I’d love to hear how you like it. Please rate/review using the stars on the recipe card or in the comments section.

    📖 Recipe

    Send The Recipe

    Get This Recipe In Your Inbox

    Share your email, and we'll send it to you. Plus, you'll get a weekly recap of new recipes!
    Italian Spaghetti Squash

    Vegetarian Italian Spaghetti Squash Boats

    These easy and delicious spaghetti squash boats contain only 5 main ingredients and make a great plant-based dinner.
    5 from 5 votes
    Print Pin Rate
    Prep Time: 10 minutes mins
    Cook Time: 45 minutes mins
    Total Time: 55 minutes mins
    Servings: 2
    Calories: 329kcal
    Author: Lizzie Streit, MS, RDN

    Ingredients 

    • 1 spaghetti squash
    • 1 cup lentils - cooked
    • 1 14.5 oz can diced tomatoes
    • 3 cloves garlic - minced or pressed
    • 1 teaspoon dried oregano
    • 1 teaspoon dried basil
    • ¼ teaspoon sea salt
    • 3 cups spinach
    • Shredded parmesan cheese - to taste

    Instructions

    • Preheat oven to 400 degrees F. Prepare the spaghetti squash by slicing in half and scooping out the seeds. Rub each half with olive oil, salt, and pepper. Place the squash halves cut side down on a baking sheet lined with parchment, and bake for 35-45 minutes until tender.
    • While the squash is cooking, prepare the lentils if you haven't cooked them yet (combine 0.5 cup dry lentils with 1 cup water in a saucepan, bring to a boil, then cover and simmer for 20-25 minutes). A few minutes before the squash is finished, add the diced tomatoes with their juices, garlic, oregano, basil, and salt to a large skillet. Heat for a few minutes before adding the spinach. Cook and stir until the spinach is wilted.
    • When the squash is finished, prepare the boats by combining the spaghetti squash in each half with half of the lentils and tomato/spinach mixture. Mix until well combined. Top with freshly shredded aged parmesan cheese as desired. Enjoy!

    Notes

    • You can cook the spaghetti squash up to 5 days in advance. Store in an airtight container in the fridge until you want to make the recipe. Reheat in the microwave, or add to the skillet with the filling.
    • Leftovers from the full recipe will last for 3-4 days in the fridge. Reheat in the microwave.
    • To make vegan, skip the parmesan cheese.
    • For an extra kick, add red pepper flakes. You can also add shredded chicken or ground turkey.

    Nutrition

    Serving: 1boat | Calories: 329kcal | Carbohydrates: 68g | Protein: 16g | Fat: 4g | Saturated Fat: 1g | Sodium: 437mg | Potassium: 1635mg | Fiber: 19g | Sugar: 21g | Vitamin A: 5097IU | Vitamin C: 49mg | Calcium: 289mg | Iron: 9mg
    Did you make this recipe?Tag @vegworld_recipes and follow me today!

    This post was originally published in January 2018. It was updated with expert tips in February 2020.

    Have a happy and healthy week!

    Lizzie

    More Main Dish Recipes

    • Chickpea cucumber feta salad in a mixing bowl next to napkins and utensils.
      Chickpea Cucumber Feta Salad
    • Honey glazed salmon and roasted asparagus on a plate with a fork.
      Salmon and Asparagus Sheet Pan with Honey Glaze
    • Ravioli pasta salad with arugula in a bowl surrounded by napkin, lemon, spoon, and cheese.
      Ravioli Pasta Salad with Arugula
    • Butter beans in a bowl with a spoon next to garnishes and a napkin.
      Easy Braised Butter Beans (Vegan)
    1001 shares

    Reader Interactions

    Comments

      5 from 5 votes (4 ratings without comment)

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Maddie

      November 09, 2020 at 6:46 pm

      5 stars
      Very flavorful! I added onions to the mix as well and it turned out great!

      Reply
      • Lizzie Streit, MS, RDN

        November 10, 2020 at 8:05 am

        That’s great to hear! Thanks for rating the recipe. Onions sound like a fantastic addition :-).

        Reply

    Primary Sidebar

    lizzie streit cutting carrots

    Welcome! I'm Lizzie, a Registered Dietitian and cookbook author who loves vegetables. And I'm here to help you love them too! My easy, veggie-forward recipes will help you get comfortable in the kitchen and celebrate the seasons.

    More about me →

    Summer

    • Green goddess dip made with avocado in a bowl surrounded by veggies and rice cakes.
      Avocado Green Goddess Dressing (+ Dip)
    • Cucumber edamame salad in a serving bowl next to garnishes, a napkin, and a spoon.
      Cucumber Edamame Salad
    • Mint leaves, peas, and coconut yogurt on top of pea and mint soup in a bowl.
      Pea and Mint Soup (Vegan)
    • Roasted asparagus salad in a serving dish with a wooden spoon next to ingredients and a napkin.
      Roasted Asparagus Salad with Barley
    See more Summer →

    Salads

    • Snap pea, quinoa, and chickpea salad in a bowl with a wooden spoon.
      Sugar Snap Pea Quinoa Salad
    • Kale salad on a serving plate next to ingredients, a napkin, and utensils.
      Kale and Chickpea Salad with Feta
    • Chicken fennel salad in a serving bowl surrounded by ingredients and a napkin.
      Chicken Fennel Salad with Yogurt Dressing
    • Celeriac coleslaw in a bowl on a table surrounded by garnishes.
      Celeriac Coleslaw (without Mayo)
    See more Salads →

    Footer

    About

    About Lizzie

    Privacy Policy and Terms

    Portfolio

    My Books

    Featured On

    logos from news publications and websites spread out on a white background

    Contact

    Contact

    Work with Lizzie

    Sign Up! for emails and updates

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2013-2025 It's a Veg World After All ® LLC

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.