PP: Spicy Spaghetti Squash

Chef: Jean Hayes
Makes: 4-6 servings
Prep Time: 5-10 min
Cook Time: 35-45 min
Total Time: 50 min




  • 1 large spaghetti squash
  • 1 can of low sodium or no added salt diced tomatoes with green chiles (or use plain diced tomatoes and a small can of green chiles)
  • 1 onion, chopped
  • 1 large clove of garlic, chopped
  • 1 t ground cumin
  • 1 t chili powder
  • 1/2-2/3 of a can of low sodium or no salt added black beans drained and rinsed
  • 1/4 c low sodium salsa
  • 1 lime sliced into sections
  • cilantro (optional)


  1. Wash the spaghetti squash and microwave for about 5 min to soften enough to make it easier to cut.
  2. Cut squash in 1/2 lengthwise and scoop out seeds and discard.
  3. Place squash in baking dish cut side down and add 1/2 c of water to pan and bake at 350 or 375 for 35-45 min or until fork tender. 
  4. While squash is baking, sauté onion and garlic in a small amount of water or vegetable broth.
  5. Add the tomatoes, salsa, beans, spices and heat until bubbly.
  6. When squash is finished, flip it over and take a fork and scrape or rake the squash out of the shell and place on plates.
  7. Top squash with tomato/bean mixture and cilantro if desired.
  8. Serve with a slice of lime to squeeze over your dish and add some freshly ground black pepper.


  1. Adjust the spices to your liking!
  2. If you don't like black beans, try pinto beans or even leave them out if you don't like beans!
  3. If you love beans, use the whole can!
  4. Remember to have fun with your food and enjoy!

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