Easy Spaghetti Squash Sauté with Sun-dried Tomatoes
This Easy Spaghetti Squash Sauté with Sun-dried Tomatoes is a flavorful side dish that is low-carb, gluten-free, and dairy-free. Pair it with some roasted chicken or Marry me tofu for a filling meal.
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To me, spaghetti squash is such a fun and versatile vegetable that happens to be low-carb. Its high fiber content makes it extremely filling. When baked, a fork can be used to dislodge the strands of spaghetti squash that have a physical resemblance to spaghetti.
And, while spaghetti squash does not have the exact taste and texture of regular pasta, it is a good source of nutrients (like vitamin C) while being low in carbohydrates, calories, and cholesterol – making it a nutritious replacement for regular pasta. You can read more about the health benefits of spaghetti squash in this article.
Spaghetti squash is so versatile and mild, often absorbing the flavors it is cooked with. It can be used as a bed for chicken, sauce, and cheese as seen in this recipe for Chicken Stuffed Spaghetti Squash.
Or, it can be enjoyed as a base for deliciously spiced legumes as seen in this recipe for Spicy Vegan Chickpea Lentil Stuffed Spaghetti Squash.
Today, however, I have a different recipe to enjoy those glorious strands of spaghetti squash. In this recipe, tender strands of roast spaghetti squash are sauteed with sun-dried tomatoes and a handful of other ingredients, resulting in a side dish that is so darn delicious and nutritious.
This Easy Spaghetti Squash Sauté with Sun-dried Tomatoes has a prep time of about 5 minutes and a cook time (including baking the spaghetti squash) of about 50 minutes, bringing the total time for this dish to 55 minutes.
So, without further ado, let’s get into this recipe…
What are the ingredients needed to make this Easy Spaghetti Squash Sauté with Sun-dried Tomatoes?
Only 8 ingredients are needed to make this dish, and they are:
- Spaghetti squash
- Extra virgin olive oil
- Onion
- Garlic
- Sun-dried tomatoes
- Smoked paprika
- Red pepper flakes
- Italian seasoning
I also used some salt and black pepper to season this side dish. And some fresh parsley to garnish this dish, but that is totally optional. If you do not have any parsley on hand, it can be replaced with fresh basil instead.
Instructions
Let’s jump into the easy steps to make this dish.
- First, cut the spaghetti squash in half with a sharp knife. I have a detailed description and tip on cutting spaghetti squash in this post.
- Then, drizzle each half generously with oil. Wrap the cut side of the halves in foil, place them on a baking sheet, and bake them in an oven that has been preheated to 400 degrees Fahrenheit.
- When the time is up, carefully remove the spaghetti squash from the oven. Let it cool down a bit before handling it.
- While it cools, peel and chop the onion and garlic cloves. Also, cut up the sun-dried tomatoes.
- Add the extra virgin olive oil to a large skillet and place it over a stove top set to medium heat. Then add the peeled and chopped onions and garlic to it and saute them for about 5 minutes, stirring often so they do not burn.
- Using a fork, gently scrape out the strands of spaghetti squash and add them to the skillet with the onion and garlic. Also add in the chopped sundried tomatoes, red pepper flakes, smoked paprika, and Italian seasoning and stir until all ingredients are well combined.
- Remove the skillet from the stove, season it with salt and black pepper to taste, and, if opting to, garnish it with fresh parsley.
Add-ins and Variations
This Easy Spaghetti Squash Sauté with Sun-dried Tomatoes is a simple side dish. If you want to load this dish up with more nutrients, some fresh baby spinach, kale, cubed butternut squash, or mushrooms can be added to this dish.
If you want to turn this side dish into a meal, add in some chickpeas, cooked chicken or ground turkey meatballs to it.
What to serve this side dish with?
This spaghetti squash side dish pairs well with this marry me tofu for a delicious vegan meal.
It also pairs well with this easy harissa chicken or these mango pork chops as well.
If you love spaghetti squash, here are a few more spaghetti squash recipes to try:
Thanks so much for stopping by. If you make this recipe, please let me know in the comments below what you think of it, or tag your creation on social media with @savoryspin or #savoryspin. For more fusion, spice-filled, recipe ideas, please subscribe and follow me on Facebook, Instagram, and/or Pinterest!
Ingredients
- 2 tbsp. Extra virgin olive oil
- 1 Spaghetti squash (medium size)
- 1/2 red onion
- 4 garlic cloves
- 4 sundried tomatoes (I used sundried-tomatoes in oil)
- 1.5 tsp smoked paprika
- 1.5 tsp red pepper flakes
- 1.5 tsp Italian seasoning
Instructions
- First, cut the spaghetti squash in half with a sharp knife.
- Then, drizzle each half generously with oil. Wrap the cut side of the halves in foil, place them on a baking sheet, and bake them in an oven that has been preheated to 400 degrees Fahrenheit.
- When the time is up, carefully remove the spaghetti squash from the oven. Let it cool down a bit before handling it.
- While it cools, peel and chop the onion and garlic cloves. Also, cut up the sun-dried tomatoes.
- Add the extra virgin olive oil to a large skillet and place it over a stove top set to medium heat. Then add the peeled and chopped onions and garlic to it and sauté them for about 5 minutes, stirring often so they do not burn.
- Using a fork, gently scrape out the strands of spaghetti squash and add them to the skillet with the onion and garlic. Also add in the chopped sundried tomatoes, red pepper flakes, smoked paprika, and Italian seasoning and stir until all ingredients are well combined.
- Remove the skillet from the stove, season it with salt and black pepper to taste, and, if opting to, garnish it with fresh parsley.
