Experiments in No/Low Carb Cooking: Baked Spaghetti Squash

It’s edible gourd season! In my house I’m the one with unapologetic love for decorative and edible gourds, so given my love for gourd season and interest in low carb cooking, I decided to work on a dish that treats spaghetti squash like baked spaghetti.

About a third of people with type 1 diabetes also have celiac, and while no one in our house has been diagnosed with celiac, not infrequently, we prepare gluten free meals. Also, when thinking about how carbs, fat, protein, and fiber are digested, I look for ways to increase the fiber and or protein content of dishes, hence the addition of ground flax seed to this recipe.

Here’s the basic recipe.

Half the spaghetti squash scoop out seeds, coat with oil, salt & pepper. Place on a lined baking sheet and bake at 400 degrees for about 45 minutes. Use a fork to scrape out the flesh, creating long strands. Wrap in a tea towel and squeeze out the excess moisture.

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Meanwhile, sauté three cloves of chopped garlic in 1 tablespoon of olive oil. Let the garlic cool slightly, and place it in a large mixing bowl. Add 3 tablespoons of ground flax seed, 1 teaspoon salt, 1 teaspoon dried thyme, and 1 tablespoon of a mixed seasoning. I really like Fox Point from Penzey’s Spices. Stir together. Add the squash and about 4 oz. of tomato sauce. Mix and place in 9 inch baking dish. Cover with 4 more oz of tomato sauce and 1 cup of mozzarella cheese. Bake covered at 350 for 25 minutes and then uncover dish and bake at 400 for 10 minutes.

The Verdict:

Matt, known squash hater since childhood, had to go to work an hour early and didn’t get to try it.

Ava: “Does that have tomatoes?” More about Ava’s feelings for fruits and vegetables explained in this video.

Henry: “This tastes like pizza.”

Me: It’s definitely not pizza, but it’s flavorful and not watery like many baked squash dishes.

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