Roasted Garlic and Kale Spaghetti Squash with Sun-Dried Tomatoes

Roasted garlic and kale spaghetti squash with 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 | #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 has 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), and yet it’s so stinking flavorful. 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.

While roasting spaghetti squash is a bit of a time commitment, it can easily be done up to 3 days ahead of time, making the preparation process a little easier.

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

Options for Adaptations:

  • 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.


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If you make this Roasted Garlic and Kale Spaghetti Squash, please feel free to share a photo and tag @TheRoastedRoot on Instagram!


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

Roasted Garlic and Kale Spaghetti Squash

Course: dinner
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes
Servings: 2 people
Calories: 321 kcal
Author: Julia


  • 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


  1. 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.

  2. 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.

  3. 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. 

  4. 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!

Nutrition Facts
Roasted Garlic and Kale Spaghetti Squash
Amount Per Serving (1 of 2)
Calories 321 Calories from Fat 252
% Daily Value*
Fat 28g43%
Carbohydrates 12g4%
Sugar 5g6%
Protein 6g12%
* Percent Daily Values are based on a 2000 calorie diet.
Roasted Garlic and Kale Spaghetti Squash with sun-dried tomatoes and walnuts - a nutritious meatless weeknight meal #vegan #paleo #glutenfree

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    1. Julia Post author

      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!

  1. Sarah @ Making Thyme for Health

    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. Julia Post author

      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

  2. marcie

    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. Julia Post author

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

  3. Joanne Bruno

    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.

  4. Nicole @ Foodie Loves Fitness

    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. Julia Post author

      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. Julia Post author

      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!

  5. Audrey

    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.

  6. Janelle

    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.

  7. Kelli H

    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. 🙂

  8. Ashley

    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. Julia Post author

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

      1. Molly

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

      2. Julia Post author

        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

  9. Cynthia

    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!!

  10. Emily Lewandowski

    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.

  11. Kabir

    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!

  12. Taylor

    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!

  13. Rebecca

    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!

  14. Amy

    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.

  15. Peggie Smith

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

    1. Julia Post author

      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!

  16. KJones

    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.

  17. Nic HB

    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.

  18. click here

    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.


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