Two Peas and Their Pod

Baked Spaghetti Squash with Creamy Roasted Red Pepper Sauce

We were out on a walk and noticed our neighbors had a huge pile of spaghetti squash in their front yard with a big free sign. It was my lucky day because I didn’t have anything planned for dinner and I love spaghetti squash. I loaded up the stroller with a few squash and headed home to make some dinner.

I love baked spaghetti squash with a drizzle of olive oil, salt, and pepper. It really doesn’t need any bells and whistles. It is so good plain, but I decided to go wild and make a simple creamy roasted red pepper sauce to go with the baked spaghetti squash. Boy, did our house smell good!

If you have never cooked with spaghetti squash before, don’t be afraid. It is so easy! Just cut the stem off of the squash and cut the squash in half, lengthwise. Scoop out the seeds with a spoon. Brush the cut sides of the squash with olive oil and season with salt and pepper. Place cut side down on a large baking sheet and bake until tender, about 45 minutes at 400 degrees F.

Let the spaghetti squash cool for a few minutes. Take a fork and scrape the squash to remove flesh in long strands-like spaghetti. See, I told you it was easy!

I topped the baked spaghetti squash with a creamy roasted red pepper sauce. The sauce is creamy, but there is no cream involved. I used Greek yogurt to create a rich and creamy sauce. You’ve gotta try this one folks! This Baked Spaghetti Squash with Creamy Roasted Red Pepper Sauce is healthy, but tastes like a comforting pasta dish. You won’t miss the pasta and cream! It’s a great gluten-free and vegetarian meal!

Our little Caleb devoured the Baked Spaghetti Squash. I couldn’t keep up with him. He kept grunting for more bites. I am sure he thought he was eating spaghetti, but mama was happy he was eating his veggies! He made a little mess with the sauce, but that is all part of the fun:)

Baked Spaghetti Squash with Creamy Roasted Red Pepper Sauce is going to have to be a regular meal at our house. Caleb insists!

Baked Spaghetti Squash with Creamy Roasted Red Pepper Sauce

Yield: Serves 4


For the Spaghetti Squash:

1 medium spaghetti squash
2 tablespoons extra-virgin olive oil
Salt and pepper, to taste

For the Creamy Roasted Red Pepper Sauce:

2 red bell peppers
1 tablespoon olive oil
1 small onion,chopped
2 cloves garlic, minced
1 (15 oz.) can diced tomatoes
1/2 teaspoon dried oregano
Dash of red pepper flakes
1/2 cup packed fresh basil, coarsely chopped
Salt and freshly ground black pepper, to taste
1/4 cup plain Greek yogurt (I used Chobani 0%)


1. Preheat oven to 400 degrees F. Brush cut sides of squash with oil, and sprinkle with salt and pepper to taste. Place squash, cut sides down, on a rimmed baking sheet. Bake until tender, about 45 minutes.

2. While the squash is baking, make the creamy roasted red pepper sauce. Roast red peppers over gas flame, under the broiler, or on the grill. Roast for about 10 minutes, or until peppers are completely black. Place peppers in a paper bag to allow to sweat. Peel the charred skins from the peppers and remove the seeds. Chop the peppers and set aside.

3. In a large saucepan, heat the olive oil over medium heat. Add onion and sauté until softened, about 3 minutes. Stir in garlic and cook for 2 minutes. Add the red peppers and diced tomatoes. Add oregano, red pepper flakes, fresh basil, and season with salt and pepper. Simmer on stove for 10 minutes. Stir in the Greek yogurt. Purée the sauce in the pan, using an immersion blender. You can also transfer the sauce to a blender or food processor, but be careful. Make sure the sauce is not super hot so you don't get burnt. Puree until smooth, with some texture remaining.

4. When the squash is done baking, let it cool for a few minutes-until you can touch it. Scrape the squash with a fork to remove flesh in long strands. Place in a large bowl or on individual plates. Top spaghetti squash with the creamy roasted red pepper sauce and serve warm.

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105 Responses to “Baked Spaghetti Squash with Creamy Roasted Red Pepper Sauce”

  1. Pingback: Roasted Spaghetti Squash with Creamy Pesto Sauce |

  2. Kelly Senyei (Just a Taste) — October 18, 2012 @ 10:55 am

    I am a spaghetti squash fanatic, and this creamy red pepper sauce looks like the perfect update on classic marinara!

  3. megan — October 19, 2012 @ 1:15 pm

    this looks so yummy!! putting it on our meal plan for next week 😉

    do you think the sauce will keep well if i make it a few days in advance? has anyone tried this yet? thinking of making the sauce tonight (i have two red bell peppers i need to use!) and keeping it in the fridge for two days until dinner on monday….thoughts?

    • Two Peas replied: — October 19th, 2012 @ 1:19 pm

      The sauce will keep in the fridge for a few days. We enjoyed the leftovers:)

  4. Ashton — October 24, 2012 @ 7:41 pm

    I made this for dinner tonight and it was delicious, especially the sauce! Thanks!

    • Two Peas replied: — October 24th, 2012 @ 10:55 pm

      Glad you liked the recipe!

  5. Kay — October 28, 2012 @ 2:24 pm

    Spaghetti squash are close to a perfect food – they have a long shelf life, are unprocessed, have nutritional value, are easy to cook, make a huge amount of servings, and most importantly, tastes so good! This humble vegetable, which could also be used as a weapon or a paperweight, is often the last lonely food in the pantry, but once cooked, I always wonder why I don’t eat it more often. In my house, it’s what’s for dinner tonight.

  6. Cara Niemeyer — October 30, 2012 @ 6:26 pm

    My husband and I LOVED this recipe! I’m going to feature it on my blog! Everyone needs to know about this!

  7. Pingback: Easy Weeknight Dinner: Baked Spaghetti Squash with Creamy Roasted Red Pepper Sauce |

  8. Devyn — November 1, 2012 @ 9:50 pm

    This recipe was AMAZING!!! The best low calorie spaghetti dish I’ve ever had!!! This is actually probably better than any spaghetti I’ve ever had! My boyfriend and room mate loved it! We’re definitely going to be cooking this once a week! (at the very least 😉 ) Thank you so much for sharing this with us!

  9. Sarah — November 3, 2012 @ 8:40 pm

    I tried this recipe last night and it is amazing!! My husband was unsure of the squash at first, but he ended up loving it! The sauce is out of this world. I’m going to make a large batch and freeze it. I can’t believe it’s so healthy!!

  10. Alice — November 5, 2012 @ 9:54 pm

    Made this tonight for my picky family (incl 4 teenagers). They hate zucchini, they hate yellow squash. But they ‘snarfed’ this right down. I received mega praise for the yummy sauce! Thanks! This recipe is definitely a keeper! Trying so hard to move us away from starch, gluten, etc… It’s wonderful to find a starch substitute we can all enjoy!

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  13. Agilmut — November 27, 2012 @ 6:22 pm

    Spaghetti squash virgin here but this recipe has convinced me to take the plunge! Question though…in the recipe it says to sprinkle the squash with salt, pepper and sugar but I see no sugar in the ingredients…what does the sugar do for it? Thanks! Love your blog!

    • Two Peas replied: — November 27th, 2012 @ 6:36 pm

      Thanks for catching that mistake! There is no sugar in the recipe. I don’t know what I was thinking:) I fixed it! I hope you enjoy it!

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  16. Liz — December 13, 2012 @ 7:01 pm

    I made this last night for tonight’s dinner. This recipe is great and I we will definitely make it again. Don’t be afraid to prepare the squash or sauce in advance. I am really wondering if the sauce is better the next day as I like it better tonight then when it was still warm. Enjoy!

  17. Pingback: Roasted Spaghetti Squash with Red Pepper - Tomato Sauce | Shared Appetite

  18. Mary Blackledge Corroo — January 23, 2013 @ 2:25 pm

    I made the sauce minus the yogurt this morning for tomorrow’s dinner. (I will roast the squash and add yogurt if using tomorrow. Instead of using yogurt I might sprinkle homemade paneer and crushed red peppers on top instead.) I’ve never used roasted red bells in sauce like this. It’s really delicious. Thanks for a yummy recipe!

  19. teresa — January 24, 2013 @ 11:28 am

    we loved this so much — even better the next day! thank you for the recipe. i’ll definitely be making this time and time again.

  20. Jaitoon Rasheed — January 30, 2013 @ 11:57 pm

    I have read a lot of recipes for this squash which I don’t think children would like. This was the one I tried. I loved it. From the baking to preparing the sauce was all so very simple and tasty. Add some toasted crush almonds to the plate when serving.

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  23. Ginger — March 5, 2013 @ 8:07 pm

    I made spaghetti squash for the 1st time last night as a substitute for pasta. Great option I even had the leftover for lunch today!

  24. Pingback: Spaghetti Squash with Red Pepper Sauce

  25. Jessica — March 16, 2013 @ 8:52 pm

    I made this for dinner tonight with a half-beef/half-turkey meatball and it was delicious!! Like unreal – I froze the rest of the sauce to use with quinoa this week. Awesome job!

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  30. Austin — October 10, 2013 @ 10:09 am

    FYI- this recipe can be made vegan by subbing the Greek yogurt for plain soymilk. Thanks for the great recipe!

  31. Pingback: Spaghetti Squash with Roasted Red Pepper Tomato Cream Sauce | Once in a Blue Spoon

  32. Stephanie — October 30, 2013 @ 1:46 pm

    I made this last night for dinner and I must say that it is outstanding! I roasted the squash for about an hour so it was very tender and rich in flavor. I don’t think the texture should be crunchy, like Hilda commented. She should just leave it in the oven longer. Thanks for the great recipe. It’s a keeper!

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  35. Laure — February 16, 2014 @ 9:01 pm

    Made this tonight. It was so wonderful. My husband and I were fighting each other who got to lick the bowl. My kids however could would not eat it, but I was not surprised. Thank you, I will be making it often!

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  37. Renee — February 28, 2014 @ 4:27 am

    I’ve just made the sauce and had it on gnocci and it was divine!!! Thank you so much! Now if only I could find spaghetti squash

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  39. Melanie — March 13, 2014 @ 6:55 pm

    Just made this for the first time, my husband is a meat fan so I sautéed some ground turkey for him and poured the sauce over that and the squash. Yummy meal, next time I’ll spice it up a little more, maybe some sriracha sauce and jalepenos to the blend.

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