Meatless Monday: Vegan Spaghetti with Cherry Tomatoes

by Laura Knapp on August 1, 2011

I’m very excited to introduce a new monthly series here on In Good Taste for our vegan and vegetarian friends – or anyone looking to make creative meals without meat. I was thrilled when my friend Laura Knapp approached me about writing some posts for us and I think you will be too.  As an adventurous vegan, Laura whips up new ideas in the kitchen inspired by her Midwestern upbringing, Texan college days, four-year stint in NYC and her current home in sunny Los Angeles. Laura has been a vegetarian for more than 10 years and a vegan for about two.

A friend of mine recently challenged me to host a vegan dinner party for just the two of us. Up until this point I had only hosted (and co-hosted) get-togethers where I served finger food-type appetizers. I was immediately inspired by the challenge and accepted.

As I started to think about what to make I knew that I needed a proper entree, one that was filling but not too heavy for a hot July evening. I also didn’t want something that had to be served hot because my tiny apartment gets a bit toasty when I cook – so I needed something that could be made ahead of time and sit for a bit.

I decided on veggie spaghetti made out of spaghetti squash and zucchini “noodles.” Spaghetti squash is super easy to make, doesn’t take very long and it tastes great.

To make the zucchini noodles I used one of my favorite tools – a spiralizer. If you don’t have one you can simply leave the zucchini out – one whole spaghetti squash makes at least three servings.

Vegan Spaghetti with Cherry Tomatoes

What You’ll Need:

1 spaghetti squash
2 tablespoons white wine vinegar (you may want to add more, as directed below)
1/2 tablespoon dried oregano (feel free to use more if you like)
20 grape tomatoes, sliced in halves
3 zucchinis, spiralized (optional)
Marinara sauce (optional)


Preheat the oven to 350 degrees F. Slice 1 spaghetti squash lengthwise, scoop out and discard the seeds (or save, clean and roast later). Fill a rectangular glass baking dish with about 1/2 inch of water. Place both halves of the squash in the dish, skin-side up
Bake for 30 – 45 minutes or until tender enough to easily pierce the rind with a fork.

Once it’s tender enough, take out of the oven and remove from the dish.  Begin scraping out the inside of the squash with a fork – it should resemble thin spaghetti noodles. Put the “noodles” on a plate and set aside while you create the zucchini “noodles.”

Cut three zucchinis in half and begin spiralizing. Finished product should look like this:

Blend the two types of squash together in a saucepan; gradually add the white wine vinegar as needed. I didn’t measure this out, just kind of kept adding just enough to keep it moist and not burn the pan. Add the sliced grape tomatoes and dried oregano.

This dish can be served immediately or chilled in the fridge (covered) for a bit and can be served with or without marinara sauce. This will serve about 3-6 so if you don’t finish it all in one sitting, it will stay fresh for about three days.

Nutritional Benefits: Gluten Free, Nut Free, Wheat Free, Dairy Free, Oil Free, No Added Sugar

Spaghetti squash is a great source of vitamin B6, vitamin C, potassium and dietary fiber – plus, it’s low in saturated fat and cholesterol.

Zucchini has only about 36 calories per cup, 10% of which is dietary fiber, which helps lower cholesterol. The high levels of Vitamins A and C and folate act as powerful antioxidants and act as anti-inflammatory agents.

Have you ever tried spaghetti squash? What is your favorite way to prepare it?


{ 44 comments… read them below or add one }

natalie (the sweets life) August 1, 2011 at 12:38 pm

I haven’t had spaghetti squash in way too long! Yum!


Ronjini August 1, 2011 at 12:42 pm

I will be a witness to the yumminess of this meal. It was so good. Spaghetti Squash is like spaghetti crunch when you have the right sauce and ingredients. YUM!


Nami | Just One Cookbook August 1, 2011 at 1:44 pm

I’ve never tried or heard spaghetti squash before. See, that’s why this new feature is going to be great for educating people like me! This looks delicious!


Junia @ Mis Pensamientos August 1, 2011 at 2:05 pm

whoohoo for spaghetti squash and zucchini squash pasta! i love this post! :) healthy and delicious. :D


5 Star Foodie August 1, 2011 at 2:13 pm

Very healthy and delicious with spaghetti squash!


Juliana August 1, 2011 at 2:28 pm

I love spaghetti using the squash to mimic the real one…so tasty and much healthier :-)
Hope you hare a fantastic week ahead Maris :-)


Greg August 1, 2011 at 2:56 pm

Great way to start. I love that it’s a recipe non vegans would enjoy.


Geni August 1, 2011 at 3:17 pm

What a fabulous meal, vegan or not.


alyssa - fashion fitness foodie August 1, 2011 at 3:21 pm

I need to buy a spiralizer..I just put it on my bday list :)

I used to always participate in Meatless Mondays. I need to get back to that!


Kay August 1, 2011 at 3:22 pm

I’ve tried spaghetti squash before and didn’t really like it – but it’s been a while so maybe I should try it again :o )


Kristen August 1, 2011 at 3:23 pm

This looks fantastic! I actually haven’t had spaghetti squash before but have always wanted to try it. You make it sound so easy, I think I’ll have to do it sooner rather than later!


Sarah (everydaysapicnic) August 1, 2011 at 4:27 pm

This looks great! I’ve heard of spaghetti squash, but I didn’t have a clue what it actually was until now!


sarah August 1, 2011 at 5:37 pm

This looks amazing.


Elle @ We can begin to feed... August 1, 2011 at 5:42 pm

Yes, I love spaghetti squash… it also makes a delicious ramen-noodle style soup.


A Plum By Any Other Name August 1, 2011 at 5:59 pm

Love spaghetti squash. And I never knew that a “spiralizer” even existed.
Meatless mondays is such a great concept. Everyone could probably benefit from a little more meatless. ;)


The Harried Cook August 1, 2011 at 7:58 pm

This sounds so interesting! I bet this tastes fabulous… Never tried spaghetti squash, but now I want to! Thanks for sharing, Maris!


emily (a nutritionist eats) August 1, 2011 at 8:08 pm

I love spaghetti squash but I haven’t had it in so long!


T.W. Barritt at Culinary Types August 1, 2011 at 8:28 pm

Well, I may just have to find a spiralizer – those zucchini curls look beautiful!


Laura August 2, 2011 at 12:50 pm

Hi T.W., thanks for your comment. If you do decide to look for a spiralizer this is the one I have:


Lisa from Lisas Yarns August 1, 2011 at 8:53 pm

I am really excited about this post series. now that I don’t eat dairy, I tend to eat Vegan alot of the time because it’s hard to find non-vegan recipes that don’t have dairy… I do still eat meat (occasionally) and eggs, but most days my diet is vegan-esq.

This looks delicious! There is a raw food restaurant in Minneapolis that I go to with my aunt, uncle, and cousins. I always get the thai ‘pasta’ which is made with zuchini noodles and other things. So so so good!!


Reeni August 1, 2011 at 8:56 pm

I adore any and all squash, but these happen to be two of my favorites! I never made them with vinegar but I like the simple preparation.


Chez Us August 1, 2011 at 9:24 pm

Maris, I am really looking forward to checking out your Meatless Monday series. Always looking for new veggie inspired mains. I love spaghetti squash as there are so many different ways to cook it. I really like roasting it along side some tomatoes and tossing with a little olive oil, basil and chopped olives. Makes a great dinner!


Laura Knapp August 1, 2011 at 10:04 pm

Thank you all for your comments and support! I would love to hear what you think about the dish if you end up trying it yourself. Spiralizers are fun (the clean up can be annoying) but for the most part super simple to use. Looking forward to preparing next months dish for you all. :)


Baking Serendipity August 1, 2011 at 10:15 pm

Vegan cooking has always been a little outside of my box, so I love your focus on it here! This spaghetti looks fantastic and so approachable for a first vegan dish to try :)


Bianca @ Confessions of a Chocoholic August 1, 2011 at 10:23 pm

I’ve never actually and spaghetti squash and this post is making me want to buy some soon! Zucchini noodles sounds good too but I don’t have a spiralizer so I might leave those out :)


Anne@frommysweetheart August 1, 2011 at 11:51 pm

Maris! What a great recipe! I love spaghetti squash. I think this is such a great alternative to the traditional meat and sauce spaghetti! AND….I am so very intrigued by your ‘spiralizer’! That is awesome! : )


Rosa August 2, 2011 at 1:30 am

Scrumptious and so healthy! I love spaghetti squash.




Lorraine @ Not Quite Nigella August 2, 2011 at 1:41 am

I still haven’t managed to get a hold of spaghetti squash but I’d really like to try it! Hopefully someone will grow them commercially here :)


Heidi Renée August 2, 2011 at 1:48 am

Oh, hooray! I am thrilled that you’re adding a vegan feature! I love spaghetti squash with little tomatoes just like this, but I haven’t tried zucchini spaghetti yet – I’ve been meaning to.


bellini August 2, 2011 at 5:07 am

I would like to know how to spiralize my zucchini for this delicious version of spaghetti squash?


Laura August 2, 2011 at 12:55 pm

Hi Bellini, Thanks for your comment!
Do you already have a spiralizer? If so, rinse and dry your zucchini(s), cut the tips off both ends and slice in half (not length-wise). Secure either end in the spiralizer and follow the spiralizers instructions — usually you select the blade you want to use, put the vegetable in, lock it in place and being spinning.

Let us know how it turns out! :)


Blond Duck August 2, 2011 at 6:44 am

A way to sneak veggies into Ben’s diet! Brilliant!


Sarah August 2, 2011 at 7:04 am

I am a huge spaghetti squash fan, and this looks delicious. That spiral cutting tool is the coolest.


Val August 2, 2011 at 7:05 am

I find that during these scorching hot months I crave less and less meat and desire more refreshing and light meals. I’ve spent this week thinking about making pasta with cherry tomatoes. I absolutely love the way you have used spaghetti squash here and I am convinced I should buy a spiralizer. How genius!


Beth @ DiningAndDishing August 2, 2011 at 7:31 am

Yum! I love making spaghetti squash just as you would spaghetti. The real thing is always delicious but this is one of those things that can be just as good as the original when you’re in the mood for something on the lighter side :) .


Vivienne August 2, 2011 at 7:58 am

ive read about spaghetti squash but have never seen it around ever! Maybe we dont have them here in Australia :( Would’ve loved to try this….looks so healthy and delicious!


rebecca August 2, 2011 at 8:52 am

great dish wish that squash filled me up


Caroline August 2, 2011 at 11:13 am

Spaghetti squash is so delicious. I love using it as a substitute for pasta, as it’s healthier and doesn’t have all of the carbs! Awesome recipe, Maris, this sounds amazing!


Roz August 2, 2011 at 12:35 pm

Hi Maris, this looks so healthy and delicous. I LOVE the new feature…look forward to reading and trying more vegetarian options. Have a great day!!!


Erin @ The Speckled Palate August 2, 2011 at 2:01 pm

I’ve never had spaghetti squash, and judging from this post, it sounds like I would really enjoy it!


claire August 2, 2011 at 2:23 pm

Oh! I made a dish like this recently and it was a HUGE hit for my husband and I. I mean, I wish I had more dinner parties, but it was great. I love using spaghetti squash instead of spaghetti!


naomi August 2, 2011 at 6:17 pm

Love the new series! This dish looks great and from the looks of the recipe is bursting with flavor.


barb August 3, 2011 at 6:07 pm

Great recipe!! I love spaghetti squash. Can’t wait for the next Meatless Monday.


yummychunklet August 4, 2011 at 4:34 pm

This looks like a great summer recipe, Maris! Can’t wait to try it.


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