Spaghetti Squash with roasted garlic, kale, sun-dried tomatoes and walnuts makes for a comforting, low-carb meal requiring only 5 main ingredients! Plus the recipe is simple to prepare!

Roasted Garlic and Kale Spaghetti Squash with Sun-Dried Tomatoes - a healthy low-carb vegetarian meal | TheRoastedRoot.net #dinner #recipe #vegan

I know. Nothing replaces a steamy pile of actual spaghetti, but for those of us who are looking for comfort food that is easy on the digestive system, this meal fits the bill.  

It contains vitamins and minerals from the spaghetti squash and kale, a boost of flavor from the sun-dried tomatoes and roasted garlic, and some protein and crunch from the walnuts.

This simple recipe requires only 5 main ingredients (not including sea salt and olive oil): spaghetti squash, garlic, sun-dried tomatoes, kale, and walnuts. .

..Yet it’s so stinking flavorful!

How to Make Roasted Garlic Kale Spaghetti Squash:

Begin by roasting the squash and garlic. If you’re new to roasting winter squash, simply follow my tutorial on How to Roast Spaghetti Squash.

To roast garlic, cut the top off, of the bulb, drizzle with olive oil, and wrap in foil. Place in the oven with the squash for the whole duration of roasting. Roast the walnuts for 5 minutes if desired.

When the squash, garlic, and walnuts have finished roasting, allow them to cool enough to handle. Once cool, use a fork to release the strands of spaghetti squash and place in a large bowl.

Peel the garlic cloves, give them a rough chop, and transfer them to the bowl with the spaghetti squash.

Heat the olive oil in a large skillet over medium heat and add the chopped kale. Cover and cook until kale has wilted, about 3 to 4 minutes.

Add the sun dried tomatoes, along with the squash, roasted garlic, and walnuts. Continue cooking and stirring until all of the ingredients are well-combined and heated through. 

Stir in sea salt to taste and taste the spaghetti squash for flavor. If desired, drizzle a couple tablespoons of lemon juice over everything for added citrusy flavor.

Serve and enjoy!

Two bowls of spaghetti squash with roasted garlic, kale, and sun-dried tomatoes

How Many People Does This Recipe Serve?:

Spaghetti squash vary in size substantially, so the amount of food you end up with is largely determined by the size of the squash.

When I make this recipe, I choose a medium-sized squash (about 5 to 6 pounds). If you purchase a larger one, you may want to increase the portions of garlic and/or sun-dried tomatoes to ensure the meal is flavorful.

Using a 5 – 6 pound squash, this recipe will feed two people comfortably. Or if you’re me, it will feed you twice in one day…lunch + dinner. 😉 If you’re feeding more people, you can easily double or triple the recipe using 2 squash or 1 very large squash (8 to 10 pounds).

Turn it Into a Meal Prep Recipe:

While roasting squash is a bit of a time commitment, it can easily be done up to 4 to 5 days ahead of time, making the preparation process a little easier.

In addition, you can roast the garlic up to 5 days in advance and simply assemble the remainder of the recipe when you’re ready to eat.

Roasted Garlic and Kale Spaghetti Squash with sun-dried tomatoes and walnuts - a nutritious meatless weeknight meal #vegan #paleo #glutenfree

Recipe Adaptations:

  • Add your favorite homemade or store-bought pesto sauce for even more flavor! I like using my classic Basil Pesto Sauce Recipe.
  • If you prefer fresh cherry tomatoes over sun-dried tomatoes, feel free to swap them out!
  • Use chard or spinach in place of kale.
  • Replace the roasted walnuts with roasted almonds, pecans, cashews, pine nuts, or pistachios, or go nut-free.
  • Make this a meat-lover’s dish by adding grilled or rotisserie chicken.
  • To keep this recipe vegetarian but add a protein boost, add chickpeas or a sunny-side up egg.
  • For some citrusy flavor, add a couple tablespoons of fresh lemon juice and/or lemon zest.

More Spaghetti Squash Recipes:

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out, and thank you for your support!

If you make this recipe, please feel free to share a photo and tag me at @The.Roasted.Root on Instagram!

Enjoy!

Top down photo of a white plate of Roasted Garlic and Kale Spaghetti Squash with Sun-Dried Tomatoes

Roasted Garlic and Kale Spaghetti Squash

4.46 from 144 votes
A clean and healthy vegan, whole30, paleo dinner recipe that comes together easily!
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings: 2 servings

Ingredients

  • 1 medium-sized spaghetti squash roasted
  • 1 small head kale chopped
  • 2 tablespoons olive oil
  • 1/3 cup sun-dried tomatoes drained
  • 1/3 cup raw walnuts
  • 1 bulb garlic
  • 1/2 teaspoon sea salt to taste

Instructions

  • Roast the spaghetti squash according to these instructions, along with the garlic. To roast garlic, cut the top off, of the bulb, drizzle with olive oil, and wrap in foil. Place in the oven with the spaghetti squash for the whole duration of roasting. Roast the walnuts for 5 minutes if desired.
  • When the spaghetti squash and garlic (and walnuts) have finished roasting, allow them to cool enough to handle. Once cool, use a fork to release the strands of spaghetti squash and place in a large bowl. Peel the garlic cloves, give them a rough chop, and transfer them to the bowl with the spaghetti squash.
  • Heat the olive oil in a large skillet over medium heat and add the chopped kale. Cover and cook until kale has wilted, about 3 to 4 minutes. Add the sun dried tomatoes, along with the spaghetti squash, roasted garlic, and walnuts. Continue cooking and stirring until all of the ingredients are well-combined and heated through. 
  • Add sea salt to taste and taste the spaghetti squash for flavor. If desired, drizzle a couple tablespoons of lemon juice over the spaghetti squash for added citrusy flavor. Serve and enjoy!

Video

Nutrition

Serving: 1of 2 · Calories: 321kcal · Carbohydrates: 12g · Protein: 6g · Fat: 28g · Sugar: 5g
Author: Julia
Course: Meatless Main Dishes
Cuisine: American
Keyword: dinner, keto, low-carb, paleo, spaghetti squash, spaghetti squash recipe, vegan, vegetarian, whole30, winter squash
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!

5-Ingredient Roasted Garlic Kale Spaghetti Squash with Sun-Dried Tomatoes, Kale, and Roasted Walnuts - a clean and delicious vegan, paleo, low-carb dinner recipe

Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

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Questions and Reviews

  1. This looks so good! I’d be all about this, especially with an egg on top.

    And that lil science moment was actually SO fascinating! Who knew??

    1. Ha! I’m glad you were tolerant of Science Monday…it’s a bit much, I know..but I couldn’t help but spew my newfound wisdom 😉 Cheers to putting an egg on it!

  2. Thanks for sharing the findings from the article with us! I’ve always been a firm believer that diet is #1 when it comes to gaining/losing weight. Brandon never works out but he looks healthy and somewhat in-shape because I feed his ass so many nutritious foods. That’s what I like to tell myself, anyways. 😉

    I’m in love with this recipe. So simple, so flavorful. I need to make it happen very soon!!

    1. Garrett’s in the same boat as Brandon…he used to be super active but not so much anymore and still looks like an absolute hunk. I will say he doesn’t eat as cleanly as Brandon, because while I’m off eating spaghetti squash, he’s off eating burgers, ha! Anyhoo, I definitely agree nutrition comes first…you are what you eat! xo

  3. I was never the best in science class, but I followed along and found this interesting. I eat better now and work out harder than I ever have and barely break even, but that’s what getting older does to you! My ultimate goal is to fit in my jeans, so I guess I’m doing ok. 🙂 This spaghetti squash will keep me on track and I’ll enjoy every bite!

    1. I hear ya, girl! Funny thing, I feel the same exact way about my own appearance/weight..so long as I don’t absolutely HAVE to go buy new jeans, I feel like I’m doing alright 😉

  4. Helloooo beautiful! This looks so flavorful and delicious- perfect just the way it is! Gotta give it a try soon!

  5. I have to be honest, spaghetti squash isn’t usually my thang, but you make it look SO GOOD and full of all the best flavors and textures. Only you could do this to me.

  6. So funny, I’ve read research that had a similar conclusion recently! I’m so with you, it would explain why I could burn 1,000 calories in a workout on the daily, yet not budge on the scale whatsoever. Diet DEFINITELY matters more when it comes to weight, but like you said, exercise has so many benefits, including a better physique & muscle definition, a stronger heart, endorphins & mood boosting effects, etc.

    1. Fascinating, right? The you-are-what-you-eat mantra seems to ring truer the older I get. I love exercising to keep stress at bay – it’s definitely a great way of burning off excess energy so I don’t focus bad juju on my work. And to your point, keeping your heart, body, and mood healthy is crucial. I truly believe all humans should exercise to be strong in mind, body, and soul 😀 Cheers to finding balance! xoxo

    1. Hi Amanda,

      You can double all of the ingredients – so pick up 2 spaghetti squash, 2 heads of kale (or 1 will suffice if you aren’t concerned about having a lot of greens), 2/3 cup of sun-dried tomatoes, and so on. Let me know if you have any other questions! Enjoy!

  7. I’m not much of a spinach or kale person, but I think fresh basil would taste amazing. Used to get angel hair pasta with garlic, tomato, basil and chicken at a specific restaurant. It was so good that I always ordered the same thing.

  8. As a passionate pasta lover, I am very surprised I haven’t tried this recipe yet. Can’t wait to prepare and taste it soon.

  9. Goodness, this is fabulous. I used spinach and almonds because that is what I had on hand. Even sweet hubby, who doesn’t like squash liked this dish.

  10. I made this for dinner two nights ago. It was really good with the roasted garlic. I doubled the recipe and added some bacon I had on hand. 🙂

  11. About how much kale does one head render? I always have pre-packaged kale on hand so I’d just like an idea of about how much to use

    1. One head comes out to about 4 cups loosely packed 🙂 You can definitely use the pre-packaged kale..makes the process easier, too!

      1. More specifically, in addition to the nutrition, what constitutes a serving size? I started with 1 cup as a side dish.

      2. Hi Molly! I updated the recipe card to include nutrition facts. I have the recipe set to serve two, so the nutrition facts reflect one serving, which I consider to be half of the whole recipe. Hope this helps! xo

  12. This was awesome! I’m vegan, so with all the roasting going on, I put in a tray of chick peas with za’atar. It was great with it. I also added dairy free parm cheese and red pepper flakes. Fab dish! Thank you!!

  13. I was just wondering how you got your meal to look so beautiful! Mine turned out muddled. I drained my squash and it still seems too wet. Any tips for next time? Also, where do you get a small head of kale? Im in illinois and all our kale is in whole leafs in bunches or all ready chopped kale in bags. Is there an amt i could use? ie: 1 cup packed kale…etc.

  14. This is awesome! The combination of flavors sounds like a great authentic taste. I love everything about this recipe, need to try this!

  15. This is really interesting! Love the story behind the recipe! This is one of my favorite things to order when we go out for Chinese food! Can’t wait to give it a try!

  16. Just made this for lunch and it’s pretty good! Mine turned out a bit oily), but the flavor combo is pretty good. In my opinion, the walnuts are very necessary and add a perfect amount of crunch! I added some red pepper flakes for a bit for diversity on flavor. Will make again!

  17. This is one of my favorite recipes! I usually add some chicken for protein- it’s a hit for everyone in our house! Thank you so much for sharing this!

  18. I’ve come to your website looking for low FODMAP recipes and this one came up, but I’m confused with the bulb of garlic. That is not low FODMAP. I could omit the garlic but that would completely change the recipe.

  19. Could I use frozen butternut squash spirals for this recipe or would it lack the flavor of roasted? Love your recipes btw!

    1. Hi Peggie!

      I’m willing to bet the butternut squash option would work just fine. I’ve never tried it, so I can’t say for sure…hope you like it!

  20. I recently made this and I’m glad I did. It was very good and very filling! I’ve never had spaghetti squash, kale, or sundries tomatoes before so it was a totally new experience. I might try making it again when I have company as it was a LOT of food for just myself.

  21. Made this tonight for dinner. Added a little crushed red pepper for a kick, lemon and garlic butter chicken. Topped with a little parmesan cheese, even the picky eater in the house ate this up.

  22. Thanks for sharing another wonderful recipe. I like garlic flavor in some recipe making and that’s the reason I will learn this whole procedure. It seems to prepare easily at home.

  23. Love this recipe it was so simple!! I used my stand mixer and the recipe worked great I made this recipe for my daughters headstart class.juice

  24. This was very yummy and oh so healthy. I made a few alterations, but not too many. One was I used spinach instead of kale. I also added two tablespoons of capers, and used your suggestion of pine nuts – sooo good with the pine nuts. I also made your suggested basil pesto recipe. That was delicious too; I added just a bit of pesto to each bowl of spaghetti. Thanks for the recipe! I’ll be sharing on my social media accounts.

  25. This is a yummy recipe, but I find the water in the squash makes the dish a bit mushy. Maybe draining it a bit after it’s cooked might help? Either way, I like this dish a lot!

    1. Draining the water would work, or heating it up on the stove top until the water evaporates is an option too! Spaghetti squash varies greatly in how much water content it has, so it’s tough to say how long…just depends on the squash 😀

  26. absolutely delicious! Thank you so much Megan! I‘ve tried several of your recipes and all of them were great!

  27. This looks do delicious! I will definitely plan on preparing this soon! And an egg on top would be the crowing glory!

    1. Hi Caroline! I’ve never weighed the kale, but it ends up being about 3 cups, loosely packed. The measurement doesn’t need to be exact – you can play with the amount based on your personal taste.

  28. You didn’t say how to prepare the spaghetti squash for roasting and at what temperature and for how long. Can you please add that to the recipe? Thanks

    1. Hi Debbie! A full tutorial on how to roast spaghetti squash is linked in the post (https://www.theroastedroot.net/how-to-roast-spaghetti-squash/) If this is the first time you’re making spaghetti squash, I recommend reading the full article, because there are many things you should know. Otherwise, if you already have some experience cooking spaghetti squash, roast at 400 degrees F for 35 to 50 minutes, depending on the size of the squash and depending on how al dente or soft you enjoy the “noodles” Hope you enjoy!

  29. This is SO good. I honestly can’t stand spaghetti squash, but this recipe changes my mind. I doubled the amount of sun dried tomatoes. Absolute keeper of a recipe.

    1. Yaay, what a wonderful review! I always love hearing when someone goes into a recipe feeling skeptical but it turns out well for them. I appreciate the sweet words!