Keto vegan recipes and low-carb options combine perfectly in this spaghetti squash dish! Paired with a rich tomato basil sauce, it delivers the comfort of traditional pasta without the carbs or guilt. Easy to make, packed with nutrients, and completely plant-based, this meal is an excellent choice for those following a keto lifestyle or anyone seeking a wholesome, low-carb lunch or dinner. With a delicious combination of flavors and healthy ingredients, this dish satisfies cravings while supporting your dietary goals.
Ingredients:
- 1 medium spaghetti squash
- 2 tablespoons olive oil (for roasting and flavor)
- Salt and pepper (to taste)
For the Tomato Basil Sauce:
- 2 tablespoons olive oil
- 1 small onion, finely chopped (for sweetness and depth)
- 2 cloves garlic, minced (for a punch of flavor)
- 1 can (14.5 oz) crushed tomatoes (rich and tangy)
- 1 tablespoon tomato paste (for concentrated flavor)
- 1/2 teaspoon dried oregano (classic Italian herb)
- 1/4 teaspoon red pepper flakes (optional, for a kick of heat)
- 1/2 cup fresh basil leaves, chopped (the star of the sauce)
- Salt and pepper, to taste
Instructions:
- Prepare the spaghetti squash.
Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside of each half with olive oil, and season with salt and pepper. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast for 35-40 minutes, or until the squash is tender and easily shredded with a fork. - Make the tomato basil sauce.
While the squash is roasting, heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent. Add the garlic and cook for another minute, until fragrant. - Add tomatoes and seasoning.
Pour in the crushed tomatoes and tomato paste, stirring to combine. Season with oregano, red pepper flakes (if using), salt, and pepper. Let the sauce simmer for 10-15 minutes, allowing the flavors to meld and thicken. Stir in the fresh basil at the very end for a burst of fresh flavor. - Shred the spaghetti squash.
Once the spaghetti squash is done roasting, remove it from the oven and let it cool slightly. Use a fork to scrape out the strands of squash into a bowl—it will resemble spaghetti noodles! - Assemble and serve.
Toss the spaghetti squash strands with the tomato basil sauce until well coated. Serve warm, topped with extra fresh basil and a drizzle of olive oil. Add a sprinkle of nutritional yeast for a cheesy, vegan touch, if desired.
Why This Recipe Is a Must-Try:
- Low-carb comfort. Spaghetti squash delivers the satisfying texture of pasta without the carbs, perfect for keto diets.
- Fresh and flavorful. The tomato basil sauce is simple but bursting with fresh flavors, thanks to ripe tomatoes and aromatic basil.
- Vegan and gluten-free. A wholesome meal that caters to various dietary needs while being packed with nutrients.
Time-Saving Tips:
- Prep ahead. Roast the spaghetti squash in advance and store it in the fridge. When you’re ready, just reheat and toss with the sauce.
- Freeze the sauce. Make a big batch of the tomato basil sauce and freeze it in portions for quick, easy meals on busy nights.
This spaghetti squash with tomato basil sauce offers the rich and savory flavors of a traditional Italian pasta dish while keeping the meal light, healthy, and suitable for a keto-friendly diet. By substituting spaghetti squash for pasta, you enjoy a low-carb option that doesn’t compromise on taste or satisfaction. The freshness of the basil and the tangy sweetness of the tomato sauce create a comforting and hearty dish that feels indulgent without the excess carbohydrates. It’s the perfect choice for anyone seeking a wholesome, guilt-free meal that still feels cozy and filling. Whether you’re following a specific dietary plan or simply looking for a nutritious alternative to pasta, this dish is a delicious way to enjoy the best of Italian-inspired cuisine without the carb overload. Ideal for any weeknight dinner or a comforting weekend meal, this recipe is sure to satisfy while supporting your health goals.