It’s squash season! For the sake of convenience, here’s a squash recipe you don’t need to bake. Quick-cooked spaghetti squash is topped with sautéed onions, mushrooms and tomatoes for a simple, healthy and fiber-rich dinner entree.

Active time: 20 minutes | Total time: 30 minutes

Garlic Parmesan Spaghetti Squash

Ingredients

• 1 medium (680 g) spaghetti squash (about 1 1/2–2 lb)
• 1 1/2 tbsp olive oil
• 1 medium (150 g) onion, chopped
• 4 cloves garlic, minced
• 1/8 tsp crushed red pepper
• 1/2 tsp salt
• 2 (8-oz. or 450 g) packages cremini or button mushrooms, sliced
• 2 large (180 g) tomatoes, seeded and diced
• 2 tsp fresh thyme leaves
• 2 tsp sherry or red wine vinegar
• 3 tbsp chopped fresh parsley
• 1/4 cup (1 oz. or 25 g) grated Parmesan cheese

Directions 

Microwave the squash on high for 1–2 minutes. Cut in half, scoop out the middle, and discard the seeds and pulp. Place the squash cut side down in a microwave-safe baking dish with 1/4 inch of water. Microwave on high for 12 minutes, or until tender when pierced with a knife.

Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add the onion, garlic, crushed red pepper, salt, and mushrooms. Cook for 5–6 minutes, stirring occasionally, until the vegetables are tender. Stir in the tomatoes, thyme, and vinegar, and cook until heated through, about 1 minute.

Serves: 4 | Serving Size: 1 1/4 cups spaghetti squash + 1 cup mushroom mixture

Nutrition (per serving): Calories: 182; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 448mg; Carbohydrate: 24g; Dietary Fiber: 6g; Sugar: 11g; Protein: 8g

Nutrition Bonus: Potassium: 867mg; Iron: 7%; Vitamin A: 218%; Vitamin C: 40%; Calcium: 49%

Originally published date: November 30, 2016; Updated date: June 2026