Mixed Vegetable Spaghetti Squash Marinara

Spaghetti squash with broccoli, zucchini, mushrooms, onion, and more with homemade marinara sauce. This easy recipe is loaded with hidden vegetables for a hearty vegetarian meal.

Hypothetical situation:

It’s the Monday following a major food holiday…what do you eat?

Air?

Rummage through your crisper and throw everything leafy and green into your juicer slash blender and guzzle away the toxins?

Do we even try to get back to normalcy at this point? Or set sail on bacon cheddar biscuit mashed potato pumpkin pie land and say better health and luck to ourselves next year?

Whenever I get a little cray cray with the food situation and dig myself a little too deep into feastland, I try to keep a level head and simply clean things up for a hot minute.

I usually skip the meat for a couple of meals and go full-tilt veg in order to re-set the digestive system and attempt to exorcise whatever toxins are lurking around in my soul fibers.

Enter this meal.

Spaghetti squash + fresh sauteed veggies + homemade red sauce feels clean, unadulterated, welcome. This meal requires a few parts, so it’s not exactly the lowest maintenance meal following a big cooking spree, but it does make a good amount of food to last you for days.

Your body will welcome the vitamins and fiber following the pool of gravy debauchery you likely just swam through.

Plus it tastes good, so there is that.

Golden strands of roasted spaghetti squash meet tender veggies and a rich, herby marinara in this cozy, good-for-you dish. This easy recipe brings that classic, cozy comfort you get from a big bowl of pasta but throws in a light freshness that leaves you feeling energized.

Let’s discuss the simple ingredients for this easy spaghetti squash marinara. The great news is you can find the full list of ingredients at all grocery stores.

Ingredients for Mixed Vegetable Spaghetti Squash Marinara

For the marinara sauce

Olive Oil – The olive oil adds richness to the sauce but is also a reliable base for all that sauteing! Avocado oil works too.

Yellow Onion – These slightly sweet onions pack a huge punch of savory flavor that makes the homemade marinara sauce shine.

Fresh Garlic – Garlic is the life of the party here and adds a sharp but zippy savory taste to the sauce.

Crushed Tomatoes – The backbone of any good marinara. They’re juicy and just acidic enough to balance the sweetness of the squash. Sun-dried tomatoes are an amazing addition here too.

Sea Salt – Enhances all of those glorious flavors.

Dried Oregano and Thyme – These powerhouse herbs bring a classic Italian feel that makes your sauce taste like it’s been simmering for hours! Swap them out for Italian seasoning if you prefer.

Ground Black Pepper – For just a touch of spice.

Red Pepper Flakes – Optional ingredient, but I find red pepper flakes bring a subtle heat that keeps the sauce lively.

Fresh Basil – Gives your sauce a fresh pop of herby goodness right at the end. Don’t add it too early!

Mixed vegetable spaghetti squash

Spaghetti Squash – The star vehicle in this incredible recipe. Once it’s roasted, you scrape it into magical golden strands that mimic pasta (just lighter and sweeter!).

Olive Oil – For roasting!

Yellow Onion – Always room for more onion! Caramelize the onion first for bigger bolder flavor if you have the time.

Baby Bella Mushrooms – These are earthy and meaty in the best possible way. They tend to soak up the marinara and give the dish some weight.

Broccoli – Adds crunch and fiber. It’s sort of like a trusty wingman for the softer veggies.

Garlic – More delicious flavor.

Zucchini – This squash is used to bulk out the dish and is tender and mild enough to soak up the tomatoey sauce. You know, without overpowering it!

Yellow Squash – I find this balances the earthiness of the mushrooms as it’s a bit sweeter than zucchini. Plus, it becomes super soft and buttery when it’s sauteed.

Baby Spinach – Sneaks some extra vitamins and minerals (A, C, K, iron, and folate) while adding a vibrant pop of green!

Recipe Customizations

• Feel free to swap in other fresh vegetables like bell peppers, kale, or even roasted carrots here. They’d all be delicious here!
• Want a little protein? Add chickpeas, white beans, lentils, Italian sausage, or cooked chicken to the vegetable mix for a bit more bulk.
• Spice lovers can go wild with the red pepper flakes or cayenne pepper, but you can easily leave them out if you’re not a fan.
• You can scatter some parmesan cheese or mozzarella cheese over the top for a cheesy twist.
• If you prefer creamier sauces, feel free to stir in a splash of regular or cashew cream into the marinara. 
• As opposed to serving it over spaghetti squash noodles, you can serve the sauce on top of regular spaghetti, or over butternut squash or a roasted sweet potato.
• Skip the sauce ingredients and pick up a jar of marinara sauce from the grocery store.

How to Make Mixed Vegetable Spaghetti Squash Marinara

Preheat your oven to 400 degrees Fahrenheit.

Slice off the tip and tail of the squash using a sharp knife on a cutting board. Stand the squash upright and use gravity to slice the spaghetti squash in half lengthwise. Scoop out the seeds with a sturdy metal spoon.

Drizzle the cut sides with olive oil and place them cut-side down on a baking sheet. Roast the squash in the oven for 35-40 minutes (or until the flesh is tender, golden brown, and easily scraped into noodle-like strands). I recommend following these roasting instructions if you need more detail on this step!

Let the squash cool until it is chilled enough to handle. Use a fork to release the spaghetti strands from the squash halves and place them in a large serving bowl.

While your squash is roasting, heat olive oil in a medium saucepan over medium-high heat to start the marinara sauce. 

Stir in the onion and sauté until it’s soft and fragrant.

Add the garlic and cook for another minute before stirring in the crushed tomatoes, sea salt, black pepper, oregano, thyme, (and red pepper flakes if you like a bit of heat!). 

Let the sauce simmer gently for 15 to 20 minutes, then stir in fresh basil right at the end to keep its bright, herby flavor.

Meanwhile, heat a little olive oil in a large skillet over medium-high heat and add the onion, mushrooms, and broccoli. Cook for 5 to 7 minutes, until the vegetables begin to soften and develop a little color.

Add the zucchini, yellow squash, and garlic. Toss everything together and cook it until tender but still slightly crisp.

Finally, stir in the baby spinach and cook just until it wilts.

When the vegetables are ready, combine them with the roasted spaghetti squash and toss everything together so the flavors meld.

Spoon the marinara over the top and shower with fresh grated parmesan cheese.

Serve immediately with crusty bread and butter, and enjoy!

Store leftovers in an airtight container in the refrigerator for up to 5 days.

Recipe Tips

• Pick a firm, medium-sized spaghetti squash with a pale yellow skin. Avoid ones with soft spots or cracks, as these won’t taste as good!
• Chop your veggies as evenly as you can so they cook at the same rate. Otherwise, you might end up with some mushy and some harder ones!
• Try to avoid overcooking your spaghetti squash – you want it tender, but not mushy or it’ll upset the texture of the dish.

This mixed vegetable spaghetti squash marinara is cozy, colorful, and totally veggie-forward. It makes the perfect light side dish or light dinner, and can easily be turned into a main dish with the addition of protein.

Make it as a meal prep recipe and store it in meal prep containers in smaller portions.

Love this? Here are five more veggie-packed, spaghetti squash-inspired weeknight-friendly dinners you’ll adore.

More Healthy Dinners

• Stuffed Spaghetti Squash Lasagna Boats
• Spaghetti Squash with Broccoli-Pumpkin Seed Pesto
• Garlicky, Spaghetti Squash with Chicken, Mushrooms, and Kale
• Mushroom Bolognese Spaghetti Squash Casserole
• Spaghetti Squash Burrito Bowls (Keto)

Enjoy this healthy meal the next time you’re craving traditional pasta but want to keep it clean!

Vegetable Spaghetti Squash Marinara

5 from 16 votes

Vegetable Spaghetti Squash Marinara packed with healthy vegetables. Mix it up with your favorite veggies, or add ground turkey or chicken for some protein!

Print Recipe Pin Recipe Save RecipeSaved Recipe!

Prep Time 20 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings: 4 servings

Ingredients

Marinara Sauce:

• 3 Tbsp olive oil
• 1/2 large yellow onion finely chopped
• 4 large cloves garlic minced
• 1 (28-ounce) can crushed tomatoes
• 1/2 tsp fine sea salt or to taste
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme
• 1/8 tsp ground black pepper
• 1/8 tsp red pepper flakes or to taste
• 1/4 cup fresh basil chopped

Mixed Vegetable Spaghetti Squash:

• 1 large spaghetti squash roasted
• 2 Tbsp olive oil
• 1 large yellow onion finely chopped
• 2 cups baby bella mushrooms chopped
• 1 small crown broccoli chopped
• 3 cloves garlic minced
• 1 medium zucchini chopped
• 1 medium yellow squash chopped
• 2.5 ounces baby spinach 2 handfuls

Instructions

Prepare the Marinara Sauce:

• Heat olive oil in a large saucepan over medium heat. Add the chopped onion and sauté, stirring frequently, until translucent, about 10 minutes. Add the garlic and sauté another two minutes.
• Add the remaining ingredients except for the basil and bring to a gentle boil. Reduce the heat, cover, and simmer for 20 minutes. Stir in the chopped basil and remove sauce from heat. Set aside until ready to use.

Prepare the Vegetable Pasta:

• Roast the spaghetti squash according to these instructions.
• Add the olive oil to a medium-sized skillet and heat to medium-high heat. Add the onion and sauté, stirring occasionally, until translucent, about 5 minutes.
• Stir in the mushrooms, broccoli, garlic, chopped zucchini and yellow squash. Continue cooking, stirring occasionally, until mushrooms and broccoli have softened, about 10 to 15 minutes.
• Add the baby spinach and cover the skillet. Cook until the spinach has wilted, about 2 minutes.
• Once spaghetti squash has finished roasting, use a fork to scrape out the “noodles.” Serve spaghetti squash with desired amount of sauteed vegetables, marinara sauce, and fresh grated parmesan cheese on top (or skip the parm to make this vegan and paleo).

Click here to add your own private notes.

Nutrition

Serving: 1of 4 · Calories: 242kcal · Carbohydrates: 18g · Protein: 12g · Fat: 14g · Fiber: 11g · Sugar: 10g

Author: Julia

Course: Main Dishes

Cuisine: American

Keyword: low-carb, spaghetti squash, vegan, vegetarian

Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!