AZ Health Zone/ Dinner

Cheesy Spaghetti Squash

Cheesy Spaghetti Squash

AZ Health Zone
Course Dinner
Servings 4


  • Paring Knife
  • Spoon
  • mixing bowl
  • Cutting Board
  • Large Skillet
  • Microwave
  • Stove


  • Ingredients
  • 1 medium spaghetti squash about 2 1/2 pounds
  • 1 tablespoon all-purpose flour
  • 1 ½ teaspoons olive oil
  • ¼ cup chopped sweet onion
  • 1 tablespoon minced garlic
  • 1 tablespoon Italian seasonings
  • 1/8 teaspoon red pepper flakes
  • ½ teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • ½ cup Greek yogurt non-fat
  • ½ teaspoon sugar
  • 1/3 cup shredded mozzarella cheese part skim
  • ½ cup diced tomatoes
  • 1 tablespoon minced parsley


  • Directions
  • Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  • Using a paring knife pierce 6-8 holes into the squash around the stem end. Place the whole squash in the microwave and cook for about 8 minutes or until skin slightly gives when squeezed. Allow to rest in microwave for about 5 minutes to continue steaming.
  • When squash is cool, slice in half lengthwise and gently scrape out the seeds and discard. Use a fork to scrape squash noodles into a large mixing bowl.
  • Add flour to squash and toss well.
  • Heat olive oil in large skillet over medium high heat.
  • Add onion, garlic, Italian seasoning, red pepper flakes, salt and pepper. Cook 1 minute stirring occasionally be careful and don’t let the garlic turn dark.
  • Add spaghetti squash, yogurt, sugar and cheese. Stir to combine and cook 2-3 minutes or until warmed through and fragrant.
  • Remove from heat and transfer to a serving dish. Garnish with diced tomatoes and parsley. Serve warm.



Nutrition Facts (Per Serving)
Calories, 120; Carbohydrate, 17 g; Protein, 7 g; Total Fat, 4 g; Saturated Fat, 1.5 g; Trans Fat, 0 g Cholesterol, 5 mg; Fiber, 3 gm; Total Sugars, 7 gm; Sodium, 330 mg; Calcium, 132 mg; Folate, 25 mcg; Iron, 1 mg; Calories from Fat, 29%.
Makes 4 servings, 1 cup each
Photo Credit:
Keyword Cheese, Spaghetti Squash

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