The subtle sweetness of roasted spaghetti squash perfectly balances the bold kick of garlic and red pepper flakes in this vibrant dish. Topped with fresh basil and a squeeze of lemon, every bite bursts with fresh, wholesome flavors. This recipe is a great low-carb alternative to traditional pasta, offering a nutrient-dense meal that’s both light and filling. Whether you’re following a paleo, gluten-free, or keto-friendly lifestyle, these Spicy Spaghetti Squash Noodles are a delicious way to enjoy comfort food without compromise.
Full Recipe:
Ingredients:
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1 medium spaghetti squash
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2 tablespoons olive oil
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3 cloves garlic, minced
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1 teaspoon red pepper flakes
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1 small onion, finely chopped
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1/2 cup cherry tomatoes, halved
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1/4 cup fresh basil, chopped
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1 tablespoon coconut aminos (or tamari)
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1/2 teaspoon sea salt
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1/4 teaspoon black pepper
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1/4 cup grated Parmesan (optional)
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1 tablespoon lemon juice
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1/4 cup toasted pine nuts for garnish
Directions:
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Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.
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Drizzle with 1 tablespoon of olive oil and place cut-side down on a baking sheet. Roast for 30-40 minutes until tender.
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Let cool slightly, then use a fork to scrape out the spaghetti-like strands. Set aside.
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In a large skillet, heat the remaining olive oil over medium heat. Add garlic, onion, and red pepper flakes, sautéing for 2-3 minutes until fragrant.
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Add cherry tomatoes and cook for another 3-4 minutes until softened.
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Stir in the spaghetti squash strands, coconut aminos, salt, and black pepper, tossing to combine.
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Remove from heat and mix in the fresh basil and lemon juice.
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Garnish with Parmesan (if using) and toasted pine nuts. Serve warm.
Prep Time: 10 minutes | Cooking Time: 40 minutes | Total Time: 50 minutes
Kcal: 185 kcal | Servings: 2 servings
A Healthy and Flavorful Pasta Alternative
Spaghetti squash has gained immense popularity in recent years as a healthy and delicious alternative to traditional pasta. With its naturally stringy texture, it mimics the consistency of noodles while providing a nutritious, low-carb base for a variety of flavors. This Spicy Spaghetti Squash Noodles recipe takes things up a notch by incorporating garlic, red pepper flakes, and fresh herbs to create a dish that is both bold and satisfying.
For those following a paleo, gluten-free, or low-carb diet, this recipe is an excellent choice. It offers the comforting experience of a pasta dish without the heavy starches and refined grains. Even if you’re not on a specific diet, the combination of roasted squash, savory garlic, and a hint of spice makes for a meal that is both wholesome and incredibly delicious.
Why Choose Spaghetti Squash Over Traditional Pasta?
There are several reasons why spaghetti squash is a great alternative to regular pasta. Here are some of the key benefits:
1. Low in Calories and Carbs
Unlike traditional pasta, which is high in refined carbohydrates, spaghetti squash is a low-calorie, nutrient-dense option. A serving of spaghetti squash contains significantly fewer carbs, making it ideal for those watching their carbohydrate intake.
2. Rich in Nutrients
Spaghetti squash is packed with essential vitamins and minerals, including vitamin C, vitamin B6, potassium, and fiber. These nutrients support digestion, immune function, and overall well-being.
3. Naturally Gluten-Free
For individuals with gluten sensitivities or celiac disease, spaghetti squash serves as a fantastic gluten-free alternative to traditional wheat-based pasta.
4. High in Fiber
The fiber content in spaghetti squash helps with digestion, promotes a feeling of fullness, and supports gut health. This makes it an excellent option for those looking to maintain a healthy weight or improve their digestive system.
What Makes This Recipe Special?
While spaghetti squash can be prepared in numerous ways, this spicy version brings an extra level of excitement to the dish. Here’s why this recipe stands out:
1. The Perfect Balance of Flavors
The natural sweetness of roasted spaghetti squash pairs beautifully with the savory garlic and the heat from red pepper flakes. Adding a splash of lemon juice at the end enhances the freshness of the dish, while fresh basil contributes a fragrant, herbaceous note.
2. Quick and Easy to Prepare
This recipe requires minimal ingredients and effort, making it an excellent option for busy weeknights. You can roast the squash ahead of time and simply toss it together with the flavorful seasonings when ready to serve.
3. Versatile and Customizable
You can easily adapt this recipe based on personal preferences. For example:
- Add protein: Toss in grilled chicken, shrimp, or tofu for a more filling meal.
- Make it extra spicy: Increase the red pepper flakes or add a dash of hot sauce.
- Enhance the umami flavor: A sprinkle of nutritional yeast or Parmesan cheese can add depth to the dish.
How to Serve Spicy Spaghetti Squash Noodles
This dish can be enjoyed in several ways:
- As a main course: Serve as a light yet satisfying meal with a side salad or roasted vegetables.
- As a side dish: Pair with grilled meats or fish for a well-balanced dinner.
- Meal prep option: Store in an airtight container in the fridge for up to 4 days for an easy grab-and-go meal.
Health Benefits of the Key Ingredients
Garlic
Garlic is well-known for its immune-boosting properties and anti-inflammatory benefits. It adds a rich, savory flavor to the dish while also supporting heart health.
Red Pepper Flakes
Capsaicin, the compound responsible for the heat in red pepper flakes, may boost metabolism and aid digestion. It also gives the dish its signature spicy kick.
Olive Oil
Rich in healthy monounsaturated fats, olive oil provides antioxidants and helps enhance the absorption of fat-soluble vitamins.
Lemon Juice
A splash of lemon juice not only brightens the flavor but also provides vitamin C, which supports the immune system and promotes healthy skin.
Basil
Fresh basil adds a wonderful aroma and flavor while offering antioxidant and anti-inflammatory properties.
Conclusion:
This Spicy Spaghetti Squash Noodles recipe is a delicious and nutritious way to enjoy a pasta-like experience without the guilt. With its bold flavors, simple preparation, and numerous health benefits, it’s a fantastic addition to any meal plan. Whether you’re looking for a low-carb dinner, a gluten-free alternative, or just a new way to enjoy vegetables, this dish is sure to satisfy. Try it out and enjoy a burst of flavor in every bite!