Tender roasted spaghetti squash filled with a rich, creamy mixture of sautéed mushrooms, spinach, garlic, and cheese. This comforting dish is naturally lower in carbs, packed with vegetables, and perfect as a vegetarian main course or flavorful side dish.
Prep Time
20 minutes
Cook Time
40–45 minutes
Total Time
1 hour 5 minutes
Servings
4
Ingredients
For the Spaghetti Squash
2 medium spaghetti squash
2 tbsp olive oil
½ tsp salt
¼ tsp black pepper
For the Creamy Filling
1 tbsp olive oil
1 tbsp butter
8 oz (225 g) mushrooms, sliced
3 cups fresh spinach, chopped
3 garlic cloves, minced
½ small onion, finely diced
4 oz cream cheese, softened
½ cup plain Greek yogurt
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
½ tsp Italian seasoning
¼ tsp paprika
¼ tsp black pepper
Salt, to taste
Optional Topping
¼ cup shredded mozzarella
2 tbsp Parmesan cheese
Fresh parsley, chopped
Red pepper flakes
Instructions
- Roast the Spaghetti Squash
Preheat oven to 400°F (200°C).
Carefully cut the spaghetti squash in half lengthwise and remove the seeds.
Brush the cut sides with olive oil and season with salt and black pepper.
Place cut-side down on a parchment-lined baking sheet.
Roast for 35–40 minutes, or until tender.
Allow to cool slightly.
Using a fork, gently scrape the flesh into spaghetti-like strands, leaving a small border around the edges so the shells remain sturdy.
- Cook the Vegetables
Heat olive oil and butter in a large skillet over medium heat.
Add onions and cook for 3–4 minutes until softened.
Add mushrooms and cook for 6–8 minutes until browned and most of their moisture has evaporated.
Add garlic and cook for 30 seconds.
Stir in the spinach and cook until wilted, about 2 minutes.
- Make the Creamy Filling
Reduce heat to low.
Add cream cheese and stir until melted.
Mix in Greek yogurt, mozzarella, Parmesan, Italian seasoning, paprika, black pepper, and salt.
Cook gently for 1–2 minutes, stirring until creamy and smooth.
- Combine
Add the spaghetti squash strands to the skillet and gently toss with the creamy spinach and mushroom mixture.
Alternatively, keep the squash separate and spoon the creamy filling into each squash shell.
- Stuff and Bake
Fill the squash shells with the creamy mixture.
Top with additional mozzarella and Parmesan if desired.
Bake at 375°F (190°C) for 10–15 minutes, until hot and bubbly.
For a golden top, broil for 1–2 minutes.
- Serve
Sprinkle with fresh parsley and a pinch of red pepper flakes.
Serve warm.
Serving Suggestions
This dish pairs well with:
Grilled chicken
Baked salmon
Garlic shrimp
Roasted vegetables
Fresh green salad
Crusty bread
It also makes an excellent vegetarian main course.
Approximate Nutrition
Per serving (based on 4 servings):
Calories: 280–340
Protein: 14–18 g
Carbohydrates: 18–22 g
Fat: 18–22 g
Fiber: 4–6 g
Sugar: 6–8 g
Nutrition values are estimates and vary according to ingredients used.
Nut & Allergen Information
Does this recipe contain nuts?
No. There are no peanuts or tree nuts in this recipe.
Main Allergens
Dairy: Cream cheese, Greek yogurt, mozzarella, Parmesan, butter
Milk: Yes
Peanuts: None
Tree Nuts: None
Egg: None
Gluten: Naturally gluten-free
Soy: None in the listed ingredients
Fish/Shellfish: None
Nut-Free
Yes, this recipe is nut-free as written.
For severe allergies, check packaged dairy products and seasonings for cross-contact warnings.
Gluten-Free
Yes, the ingredients listed are naturally gluten-free.
Vegetarian
Yes.
Vegan Option
Use:
Vegan cream cheese
Dairy-free yogurt
Plant-based mozzarella and Parmesan
Olive oil instead of butter
Ingredient Substitutions
Mushrooms
Use cremini, white button, baby bella, or portobello mushrooms.
Spinach
Kale or Swiss chard can be substituted.
Greek Yogurt
Use sour cream or additional cream cheese.
Parmesan
Pecorino Romano works well.
Spaghetti Squash
This filling can also be served over zucchini noodles or roasted spaghetti squash strands.
Storage & Reheating
Refrigerator
Store in an airtight container for 3–4 days.
Reheating
Reheat in a 350°F (175°C) oven for 15 minutes or microwave individual portions until heated through.
Freezing
Freeze for up to 2 months, though the creamy filling may become slightly softer after thawing.
Recipe Q&A
Q: How do I know when spaghetti squash is done?
The flesh should be tender and easily separate into strands with a fork.
Q: Can I make this ahead of time?
Yes. Assemble the stuffed squash, refrigerate, and bake when ready.
Q: Can I add protein?
Absolutely. Grilled chicken, turkey, shrimp, or white beans work well.
Q: Can I use frozen spinach?
Yes. Thaw it completely and squeeze out excess moisture before adding.
Q: Why is my filling watery?
Mushrooms release moisture as they cook. Be sure to cook them until most of the liquid evaporates.
Q: Can I make this lower in fat?
Use reduced-fat cream cheese, low-fat Greek yogurt, and part-skim mozzarella.
Q: Can I make it higher in protein?
Yes. Add shredded chicken, cottage cheese, or extra Greek yogurt.
Q: Is this low-carb?
Compared to pasta dishes, spaghetti squash is significantly lower in carbohydrates, making this a lighter alternative.
Q: Can I add herbs?
Yes. Fresh basil, thyme, parsley, or chives all pair beautifully with spinach and mushrooms.
Q: Can I make this without cheese?
Yes. Replace the cheese with dairy-free alternatives or use a creamy cauliflower sauce for a different version.
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