10+ High-Protein Spaghetti Squash Recipes

Spaghetti squash is a versatile and nutritious vegetable that has gained popularity as a low-carb, gluten-free alternative to traditional pasta. Its stringy, spaghetti-like flesh provides a satisfying base for a wide variety of dishes. While delicious on its own, spaghetti squash truly shines when paired with high-protein ingredients to create a complete and satisfying meal. This article explores over ten delicious and creative high-protein spaghetti squash recipes, ranging from classic comfort foods to globally inspired creations.

The Nutritional Power of Spaghetti Squash

Before diving into the recipes, it’s worth noting the impressive nutritional profile of spaghetti squash. It is low in calories and carbohydrates while being a good source of fiber, vitamins, and minerals. According to Healthline, a one-cup serving of cooked spaghetti squash contains approximately 42 calories, 10 grams of carbohydrates, and 2.2 grams of fiber [1]. It also provides Vitamin C, B vitamins, and manganese. This makes it an excellent choice for those looking to manage their weight, control blood sugar levels, or simply incorporate more vegetables into their diet.

Here is a summary of the nutritional information for a one-cup (155g) serving of cooked spaghetti squash:

Nutrient	Amount
Calories	42
Protein	1g
Carbohydrates	10g
Fiber	2.2g
Fat	0.4g
Vitamin C	6% of the Daily Value (DV)
Manganese	7% of the DV

 

Source: Healthline [1]

Now, let’s explore some delicious high-protein recipes that make the most of this incredible vegetable.

1. High-Protein Spaghetti Squash Parmesan

This recipe from Grace Elkus transforms the classic chicken parmesan into a cheesy, high-protein spaghetti squash boat [2]. The addition of cottage cheese provides a significant protein boost, making this a satisfying and macro-friendly meal.

Ingredients:

• 1 small spaghetti squash (2 pounds)
• Extra-virgin olive oil
• Kosher salt and freshly ground black pepper
• 1/2 cup whole milk cottage cheese
• 3 ounces whole milk low-moisture mozzarella, shredded (about 3/4 cup), divided
• 2 tablespoons chopped fresh basil
• 1/4 teaspoon crushed red pepper flakes
• 2 tablespoons panko breadcrumbs
• 1/2 ounce Parmesan cheese, grated (about 1/4 cup)
• 1/2 cup marinara sauce

Instructions:

1. Preheat the oven to 450°F. Trim the stem from the squash, cut it in half crosswise, and scoop out the pulp and seeds.
2. Brush the cut sides lightly with oil and season with 1/2 teaspoon salt and several grinds of black pepper.
3. Place cut side down on a baking sheet and roast for 25-30 minutes, or until the squash flakes easily with a fork.
4. Meanwhile, combine the cottage cheese, half the mozzarella, basil, red pepper flakes, 1/2 teaspoon salt, and several grinds of black pepper in a large bowl.
5. In a separate small bowl, combine the breadcrumbs, Parmesan, a drizzle of oil, and a pinch each of salt and pepper.
6. When the squash is cool enough to handle, scrape out the strands and transfer them to the cheese mixture. Toss to combine.
7. Return the mixture to the squash shells, alternating with the marinara sauce.
8. Top with the remaining mozzarella and the breadcrumb mixture.
9. Bake for 10-15 minutes, until golden brown and the cheese is melted. Top with more basil before serving.

Nutritional Highlights:

• Protein: Approximately 25g per serving
• This dish is a great source of calcium from the cheese.

2. High-Protein Chicken Alfredo Spaghetti Squash

This recipe from Rachael’s Good Eats offers a healthier take on the classic chicken alfredo, using a creamy, dairy-free sauce made from cashews and bone broth [3]. The addition of collagen peptides further boosts the protein content, making this a nutritious and satisfying meal.

Ingredients:

• 1 spaghetti squash
• 2 organic chicken breasts
• Extra virgin olive oil
• Salt and pepper
• Fresh parsley
• Grated parmesan
• 1/2 cup raw cashews
• 1 cup chicken bone broth
• 1/4 cup grated parmesan (or vegan parmesan)
• 1 tablespoon extra virgin olive oil
• 1 scoop collagen peptides
• 1 tablespoon lemon juice
• 1/2 onion, chopped
• 2 cloves garlic, minced

Instructions:

1. Preheat the oven to 400°F. Soften the cashews by soaking them in hot water for 10 minutes, then strain.
2. Cut the spaghetti squash in half, remove the seeds, and place it on a baking sheet, flesh side up. Drizzle with olive oil, season with salt and pepper, and bake for 35-45 minutes.
3. Tenderize the chicken breasts to 1/2-inch thickness and season with salt and pepper.
4. Cook the chicken in a skillet over medium-high heat for 4-5 minutes per side, until golden and cooked through. Slice into strips.
5. In the same skillet, sauté the onion for 4-5 minutes until softened.
6. In a high-speed blender, combine the softened cashews, bone broth, parmesan, olive oil, collagen peptides, lemon juice, sautéed onion, and garlic. Blend until smooth.
7. Shred the cooked spaghetti squash into a large bowl. Add the chicken and alfredo sauce, and mix to combine.
8. Garnish with fresh parsley, grated parmesan, and cracked pepper before serving.

3. Baked Million Dollar Spaghetti Squash

This indulgent recipe from Radical Strength is a high-protein powerhouse, packing 37 grams of protein per serving [4]. It features a rich and savory meat sauce layered with a creamy cheese filling, all baked inside a spaghetti squash shell.

Ingredients:

• 1 large spaghetti squash
• 1 lb ground beef
• 1 (798ml) jar tomato sauce
• 1 tsp oregano
• 1/2 tsp basil
• 1/4 tsp thyme
• 1/2 tsp garlic powder
• 1 tsp sea salt
• 1 tsp black pepper
• 1 (500g) container ricotta or cottage cheese
• 60g mozzarella cheese, shredded
• 60g parmesan cheese, grated

Instructions:

1. Preheat the oven to 425°F. Cut the spaghetti squash in half lengthwise and remove the seeds.
2. Drizzle with oil, season with salt and pepper, and bake face down for 40 minutes.
3. Meanwhile, brown the ground beef in a pan. Add the tomato sauce and seasonings, and let it simmer.
4. In a bowl, mix the ricotta or cottage cheese with half of the mozzarella and parmesan.
5. Once the squash is cooked, layer it with half of the beef mixture, followed by the cheese mixture, and then the remaining beef mixture.
6. Top with the rest of the shredded cheese and bake for another 10 minutes, or until browned. You can also broil for a few minutes to get the cheese extra crispy.
7. Garnish with fresh parsley and more parmesan before serving.

Nutritional Highlights:

• Protein: 37g per serving
• Calories: 318 per serving

4. Turkey Marinara Spaghetti Squash

For a simple and satisfying weeknight dinner, this Turkey Marinara Spaghetti Squash from One Balanced Life is an excellent choice [5]. Made with just a few simple ingredients, it’s a balanced meal that the whole family can enjoy.

Ingredients:

• 1 small/medium spaghetti squash
• 1 lb ground turkey
• 1 cup marinara sauce
• 1 cup shredded mozzarella cheese
• 1 tsp Italian seasoning
• 1/4 tsp garlic powder
• Sea salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F. Pierce the spaghetti squash with a fork and microwave for 2-3 minutes to make it easier to cut.
2. Cut the squash in half, remove the seeds, and bake for 40-45 minutes.
3. While the squash is baking, brown the ground turkey in a skillet, seasoning with salt and pepper.
4. Once the squash is cooked, scrape out the strands into a bowl.
5. Add the cooked turkey, marinara sauce, Italian seasoning, and garlic powder to the bowl and mix well.
6. Stuff the mixture back into the squash shells, top with mozzarella cheese, and bake for another 7-9 minutes, until the cheese is melted.
7. Garnish with fresh cilantro or red pepper flakes if desired.

5. Spaghetti Squash Shrimp Scampi

Light and flavorful, Spaghetti Squash Shrimp Scampi offers a delightful twist on a classic pasta dish, making it a perfect low-carb, high-protein option. Several sources, including Feel Good Foodie and Dishing Out Health, provide excellent versions of this recipe [6, 7].

Ingredients:

• 1 medium spaghetti squash
• 1 lb shrimp, peeled and deveined
• 2 tbsp olive oil or butter
• 4 cloves garlic, minced
• 1/4 cup white wine or chicken broth
• Juice of 1/2 lemon
• 1/4 cup fresh parsley, chopped
• Red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F. Cut spaghetti squash in half lengthwise, scoop out seeds, and place cut-side down on a baking sheet. Roast for 30-40 minutes, or until tender.
2. While squash is roasting, heat olive oil or butter in a large skillet over medium heat. Add minced garlic and red pepper flakes (if using) and sauté for 1 minute until fragrant.
3. Add shrimp to the skillet and cook for 2-3 minutes per side, until pink and opaque.
4. Pour in white wine (or chicken broth) and lemon juice, bringing to a simmer. Cook for another 1-2 minutes until the liquid slightly reduces.
5. Remove spaghetti squash from the oven and use a fork to scrape out the strands into the skillet with the shrimp.
6. Toss everything together, season with salt and pepper, and stir in fresh parsley. Serve immediately.

6. Spaghetti Squash Taco Bowls

For a fun and customizable meal, these Spaghetti Squash Taco Bowls are a fantastic option. This recipe is featured on several food blogs, including Kalyn’s Kitchen and Well Plated, and can be easily adapted to your preferences [8, 9].

Ingredients:

• 1 large spaghetti squash
• 1 lb ground beef or turkey
• 1 packet taco seasoning
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup shredded cheddar or Monterey Jack cheese
• Optional toppings: salsa, sour cream, guacamole, jalapeños, cilantro

Instructions:

1. Preheat oven to 400°F. Prepare the spaghetti squash as previously described and roast for 30-40 minutes.
2. While the squash is roasting, cook the ground meat in a skillet until browned. Drain any excess fat.
3. Stir in the taco seasoning and a little water (as per package directions) and simmer for a few minutes.
4. Once the squash is cooked, scrape the strands into a bowl.
5. Add the seasoned meat and black beans to the squash and toss to combine.
6. Spoon the mixture back into the squash shells, top with cheese, and bake for 5-10 minutes, or until the cheese is melted.
7. Serve hot with your favorite taco toppings.

7. Lentil Bolognese with Spaghetti Squash

For a hearty and satisfying plant-based option, this Lentil Bolognese from food blogs like Hannah Magee RD and Inspiralized is a fantastic choice [10, 11]. The lentils provide a substantial amount of protein and fiber, creating a rich and flavorful sauce that pairs perfectly with the tender spaghetti squash strands.

Ingredients:

• 1 spaghetti squash
• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 1 (28-ounce) can crushed tomatoes
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste
• Fresh basil for garnish

 

Instructions:

 

1. Preheat oven to 400°F and cook the spaghetti squash as previously described.
2. While the squash is roasting, heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the lentils, crushed tomatoes, oregano, and basil. Season with salt and pepper.
5. Bring the sauce to a simmer, then reduce the heat to low, cover, and let it cook for 40-45 minutes, or until the lentils are tender.
6. Serve the lentil bolognese over the roasted spaghetti squash, garnished with fresh basil.

8. Buffalo Chicken Spaghetti Squash

This recipe combines the spicy and tangy flavors of buffalo chicken with the mild sweetness of spaghetti squash for a delicious and satisfying meal. This is a popular combination that can be found on various recipe sites.

 

Ingredients:

 

• 1 spaghetti squash
• 1 lb boneless, skinless chicken breast, cooked and shredded
• 1/2 cup buffalo sauce
• 1/4 cup ranch or blue cheese dressing
• 1/2 cup shredded mozzarella or cheddar cheese
• Green onions, chopped, for garnish

 

Instructions:

 

1. Preheat oven to 400°F and cook the spaghetti squash.
2. In a bowl, combine the shredded chicken, buffalo sauce, and ranch or blue cheese dressing.
3. Scrape the cooked spaghetti squash strands into the bowl with the chicken mixture and toss to combine.
4. Transfer the mixture back into the spaghetti squash shells, top with cheese, and bake for 10-15 minutes, or until the cheese is melted and bubbly.
5. Garnish with chopped green onions before serving.

9. Greek-Style Spaghetti Squash with Chicken & Feta

This recipe brings the fresh and vibrant flavors of the Mediterranean to your dinner table. The combination of seasoned chicken, salty feta, and fresh vegetables creates a light yet satisfying meal.

 

Ingredients:

 

• 1 spaghetti squash
• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1/2 cup crumbled feta cheese
• 1/2 cup chopped cherry tomatoes
• 1/4 cup chopped Kalamata olives
• Fresh parsley, chopped, for garnish
• Salt and pepper to taste

 

Instructions:

 

1. Preheat oven to 400°F and cook the spaghetti squash.
2. While the squash is cooking, heat the olive oil in a skillet over medium-high heat. Season the chicken with oregano, salt, and pepper, and cook until golden brown and cooked through.
3. Scrape the cooked spaghetti squash strands into a large bowl.
4. Add the cooked chicken, feta cheese, cherry tomatoes, and Kalamata olives to the bowl and toss to combine.
5. Serve warm, garnished with fresh parsley.

10. Sausage and Peppers Spaghetti Squash

This hearty and flavorful recipe is inspired by the classic Italian-American dish. The combination of savory sausage, sweet peppers, and onions creates a delicious and satisfying meal.

Ingredients:

• 1 spaghetti squash
• 1 lb Italian sausage (sweet or hot), casings removed
• 1 tbsp olive oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 1/2 cup marinara sauce (optional)
• Provolone or mozzarella cheese, for topping (optional)

Instructions:

1. Preheat oven to 400°F and cook the spaghetti squash.
2. While the squash is cooking, heat the olive oil in a large skillet over medium-high heat. Add the sausage and cook until browned, breaking it up with a spoon.
3. Add the bell peppers and onion to the skillet and cook until softened.
4. Stir in the garlic and cook for another minute until fragrant.
5. If using, add the marinara sauce and simmer for a few minutes.
6. Scrape the cooked spaghetti squash strands into the skillet with the sausage and pepper mixture and toss to combine.
7. Serve hot. If desired, you can stuff the mixture back into the squash shells, top with cheese, and bake until melted.

11. Asian-Inspired Spaghetti Squash with Tofu

For a flavorful and satisfying vegetarian option, this Asian-inspired spaghetti squash with tofu is a delicious choice. The combination of savory tofu, crisp vegetables, and a tangy sauce creates a well-balanced and protein-packed meal.

Ingredients:

• 1 spaghetti squash
• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 1 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 cup broccoli florets
• 1 carrot, julienned
• 1/4 cup chopped scallions
• For the sauce: 1/4 cup soy sauce or tamari, 2 tbsp rice vinegar, 1 tbsp honey or maple syrup, 1 tsp grated ginger

Instructions:

1. Preheat oven to 400°F and cook the spaghetti squash.
2. Toss the tofu cubes with 1 tbsp of soy sauce and sesame oil. Pan-fry or bake until golden and crispy.
3. Steam or blanch the broccoli florets until tender-crisp.
4. In a small bowl, whisk together the sauce ingredients.
5. Scrape the cooked spaghetti squash into a large bowl. Add the crispy tofu, broccoli, and carrots.
6. Pour the sauce over the mixture and toss to combine.
7. Garnish with chopped scallions before serving.

Conclusion

Spaghetti squash is an incredibly versatile and nutritious vegetable that can be used as a base for a wide variety of high-protein meals. From classic comfort foods to globally inspired dishes, the possibilities are endless. By incorporating protein-rich ingredients like meat, poultry, seafood, legumes, and cheese, you can transform this humble squash into a satisfying and complete meal. We hope these recipes inspire you to get creative in the kitchen and explore the many delicious ways to enjoy high-protein spaghetti squash.

References

[1] Healthline. (n.d.). Spaghetti Squash Nutrition Facts: Calories, Carbs, and Uses. Retrieved from https://www.healthline.com/nutrition/spaghetti-squash

[2] Elkus, G. (2024, June 5). high-protein spaghetti squash parmesan. Grace Elkus. Retrieved from https://graceelkus.com/recipes/high-protein-spaghetti-squash-parmesan-4/

[3] Devaux, R. (2025, March 14). High-Protein Chicken Alfredo Spaghetti Squash. Rachael’s Good Eats. Retrieved from https://rachaelsgoodeats.com/high-protein-chicken-alfredo-spaghetti-squash/

[4] Radical Strength. (n.d.). Baked Million Dollar Spaghetti Squash. Retrieved from https://radicalstrength.ca/baked-million-dollar-spaghetti-squash

[5] Dadds, T. (2021, October 27). Turkey Marinara Spaghetti Squash. onebalancedlife.com. Retrieved from https://onebalancedlife.com/turkey-marinara-spaghetti-squash/

[6] Feel Good Foodie. (2023, December 10). Spaghetti Squash Shrimp Scampi. Retrieved from https://feelgoodfoodie.net/recipe/spaghetti-squash-shrimp-scampi/

[7] Dishing Out Health. (2021, March 18). Shrimp Scampi Spaghetti Squash. Retrieved from https://dishingouthealth.com/shrimp-scampi-spaghetti-squash/

[8] Kalyn’s Kitchen. (2025, February 28). Spaghetti Squash Low-Carb Taco Bowl. Retrieved from https://kalynskitchen.com/spaghetti-squash-low-carb-taco-bowl/

[9] Well Plated. (2024, June 13). Taco Spaghetti Squash Boats. Retrieved from https://www.wellplated.com/taco-spaghetti-squash-boats/

[10] Magee, H. (2018, October 18). Easy Lentil Bolognese with Spaghetti Squash. Hannah Magee RD. Retrieved from https://hannahmageerd.com/spaghetti-squash-lentil-bolognese/

[11] Inspiralized. (n.d.). Spaghetti Squash with Lentil Bolognese. Retrieved from https://inspiralized.com/spaghetti-squash-with-lentil-bolognese/