Sinless Spaghetti Squash and “Creamy” Marinara Sauce


Hi guys! I have a new recipe for you today! This past year I found myself sticking to some of my old favorites like broiled pork chops, blackened tilapia, roasted veggies, turkey burgers, and crock pot pulled chicken and pork. I did find some new favorites though and this recipe is one of them!

This recipe for Spaghetti Squash and Creamy Marinara is so incredibly easy and it comes together in twenty minutes flat. Even better, it is completely guilt free!! A 2 cup serving of squash with 3/4 a cup of sauce clocks in under 300 calories — Not too shabby!

This sauce recipe was inspired by Ashley, the writer of the beautiful vegetarian blog, Edible Perspective. The only tweak I made to her sauce recipe was swapping in reduced fat parmesan.  Everything else is the same because it was already pretty simple and perfect!

Spaghetti Squash

For this recipe you need: one large spaghetti squash, 1 block of extra firm tofu (14 oz), 1 jar of light marinara sauce (24 oz), 1 large garlic clove, 1/4 cup of reduced fat parmesan cheese, 1 tsp. dried oregano, 1/4 tsp. salt, 1/4 tsp. black pepper, and a shake or two of crushed red pepper.


Begin by preparing the spaghetti squash. Place the squash on a microwave safe plate and then pierce the (clean) squash all over with a heavy-duty knife. Be careful! Next, microwave the squash on high for 5 minutes. After five minutes, flip the squash over and microwave for 5 more minutes. Be careful when you flip the squash- it will be very hot! Let the squash sit for a while before slicing into it. You should make the sauce in the mean time!


Combine the entire jar of marinara sauce, the garlic clove, parmesan cheese, oregano, salt, pepper, and crushed red pepper to a food processor or blender.


The secret ingredient is up next!! Break the block of tofu in half and place it in the food processor. No need to press the tofu!


Allow the food processor to run for at least two minutes and scrape down the sides as necessary.


The final product should be pretty thick like the above photo.

By this time the squash should be cooled and ready to be cut. Remove it and slice it in half.


It will look like this on the inside. Use a fork to remove the seeds and the dark yellow “slimier” strands.


All clean!!


To get your spaghetti strands simply scrape the flesh with a fork.


Spray a sauce pot with cooking spray (if you’re using non-stick you can skip the cooking spray). Carefully transfer the scraped flesh into a sauce pot. I usually go back and do one final scrape of the squash to make sure I got all the flesh.


Add 1 and 1/2 cups of sauce to the squash and cook over medium heat. Stir continuously until the sauce is evenly distributed and warm throughout.


Divide your “pasta” onto plates and dig in!

Note — you will have A LOT of sauce leftover. I usually buy two spaghetti squash and have this twice in one week, or I serve the leftover sauce with some regular thin whole wheat spaghetti. The sauce is also excellent over vegetables or over chicken! I am not sure how it would freeze due to the large amount of water from the tofu.

I hope you all enjoy this recipe as much as Chris and I do. If your boyfriend/girlfriend/spouse/child/roommate is anti-tofu just don’t tell them what makes the sauce creamy! I originally didn’t tell Chris because I wanted him to guess and he was shocked when I told him. So don’t let the tofu keep you from trying this awesome weeknight dinner recipe!

Sinless Spaghetti Squash and Creamy Marinara Sauce

1 large spaghetti squashCIMG1219
1 24 ounce jar of light spaghetti sauce
1 14 oz block of extra firm tofu (drained, not pressed)
1/4 cup of reduced fat parmesan cheese
1 tsp. dried oregano
1 garlic clove
1/4 tsp. salt
1/4 tsp. black pepper
Crushed Red Pepper to taste

Prepare the spaghetti squash by piercing the outside with a sharp knife. Place squash on a microwave safe plate and microwave on high for 5 minutes. Flip the squash and microwave for 5 more minutes on high. Remove from microwave and allow to the squash cool. Cut the squash in half and remove seeds and slimier strands. Loosen the squash strands with a fork by pulling them toward the center of the squash.

Prepare the sauce by adding the marinara sauce, cheese, oregano, garlic, salt, pepper, and crushed red pepper to a blender or food processor. Open the tofu, break in half, and place it in the food processor (no need to press). Process the sauce for at least two minutes, scraping down the sides as necessary, until completely combined.

Lightly spray the bottom of a sauce pan with cooking spray (no need to spray if using a non-stick pan). Add all of the squash flesh and 1 and 1/2 cups of the creamy sauce. Cook over medium heat and stir frequently.

Serve when the squash is completely coated with the sauce and it is warm throughout.



Filed under cooking, dinner, easy, healthy, Italian, lightened up, main course, meatless main, parmesan, pasta, quick, recipe, vegetable, vegetarian

2 responses to “Sinless Spaghetti Squash and “Creamy” Marinara Sauce

  1. The “Sinless” in the title is what caught my eye! And yes, the recipe is so simple and looks delicious.

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