Spaghetti squash and kale is a simple meatless meal that's perfect for a light lunch or dinner. Oven roasted spaghetti squash is tossed with sautéed onions and kale, then topped with walnuts and parmesan cheese.
Looking for new ways to serve spaghetti squash? Give this recipe a try. Spaghetti squash and kale is simple to assemble and has a mild, earthy flavor that you'll love.
First, you'll roast up your spaghetti squash in the oven until fork tender. Then, onions and garlic are sauteed in olive oil until aromatic and tossed with kale. Last, the spaghetti squash is added and tossed with walnuts and parmesan cheese before serving.
Serve spaghetti squash and kale on its own as a meatless meal or top with your favorite protein like garlic butter shrimp or parmesan crusted chicken tenders.
Ingredients and substitutions
- Spaghetti squash - You'll need one medium sized spaghetti squash for this recipe.
- Kale - Can be substituted with spinach. Since spinach is so delicate, it should be added with the spaghetti squash and allowed to wilt slightly before serving.
- Walnuts - Adds nutty flavor and a bit of crunch to the dish. Can be substituted with sliced almonds or chopped pecans.
- Parmesan cheese - Can be omitted if desired. Since parmesan cheese adds a bit of saltiness, you may want to add extra salt. The best substitutes for parmesan cheese are romano or asiago cheeses. To make this dish vegetarian, look for a parmesan cheese labeled as "rennet-free", made with vegetable rennet, or labeled as vegan parmesan cheese.
- Aromatics - Onion and garlic add significant flavor to the dish. I don't recommend omitting these ingredients.
- Olive oil - Can be substituted with your preferred cooking oil if desired.
- Salt and pepper - Add flavor to the dish.
Tips and tricks
Slicing your spaghetti squash - The skin of a spaghetti squash can be very tough when raw, so you may need to use a bit of force with a large chef's knife. Try slicing it from top to bottom so gravity can assist. If you're having a tough time, try softening your squash in the microwave. Pierce it all over with a fork, then microwave for 2-3 minutes, or until the skin is soft enough to cut through.
Preparing your squash halves - Scoop out the innards all the way to the firm flesh. The innards can be discarded. Drizzle with olive oil, salt, and pepper. Place your squash sliced side up on a prepared baking sheet and roast.
Testing for doneness - Your squash is finished cooking when you can easily pull the strands back with a fork.
Storage
Leftovers will keep for up to 5 days in a tightly sealed container in the refrigerator and reheat well in the microwave or in a skillet over medium-low heat.
Frequently asked questions
The skin of a spaghetti squash can be very thick and tough, making it hard to slice in half for roasting. Try slicing off the very bottom of your squash (about ¼ to ½ an inch), so that you have a flat surface to steady your squash while cutting. The goal is to slice your squash vertically from top to bottom as evenly as possible to create two halves. If you're struggling, don't try to force the knife through - this can cause an injury. Instead, try this trick. Prick your spaghetti squash all over with a fork, then microwave it for 2-3 minutes. This softens the squash slightly, making it much easier to cut through.
No, spaghetti squash does not taste like pasta. It has a slightly sweet and nutty flavor similar to pumpkin (but milder).
A ripe spaghetti squash has an even, golden yellow color with no pale green spots. The flesh should feel firm and hard. Your spaghetti squash should have no visible damage, bruises, or mold. If your spaghetti squash feels soft or leaks liquid, it should be tossed out.
Yes, kale can be substituted with spinach if desired. If using spinach, toss it in along with the spaghetti squash at the end of cooking and allow it to wilt.
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📖 Recipe
Spaghetti Squash and Kale
Ingredients
- 1 medium spaghetti squash
- 2 tablespoons olive oil, divided
- ½ teaspoon salt
- ¼ teaspoon pepper
- ½ medium onion, diced
- 2 cloves garlic, minced
- 2 cups kale, packed
- ½ cup chopped walnuts
- ¼ cup freshly grated parmesan cheese, *
Instructions
- Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. Set aside.
- Slice spaghetti squash in half lengthwise. Scoop out and discard innards and seeds. Coat the inside of the spaghetti squash with 1 tablespoon olive oil, then sprinkle with salt and pepper. Place the halves cut side up on your baking sheet. Bake for 30-40 minutes (depending on the size of your squash), or until squash can be pulled away easily with a fork. Set aside.
- In a sauté pan over medium heat, add 1 tablespoon olive oil. Once heated, add onions and cook for 4-5 minutes, or until onions are translucent and beginning to brown. Add garlic and cook for an additional 1 minute, or until fragrant.
- Add kale to pan and cover. Allow to cook until kale has wilted, about 4-5 minutes. Meanwhile, use a fork to remove spaghetti squash strands from skin.
- Remove lid and add spaghetti squash and walnuts. Stir to combine. Sprinkle with parmesan cheese and serve immediately.
Equipment Recommendations
Notes
- * To make vegetarian, substitute parmesan cheese with a rennet-free parmesan, vegetarian parmesan, or other Italian hard cheese that is labeled as vegetarian or vegan.
- Leftovers will keep for up to 5 days in a tightly sealed container in the refrigerator.
My parents and I love this recipe! They request it whenever I get spaghetti squash. Thank you for posting it!!!
Thanks for the great review, Sam!