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November 19, 2019

Parmesan and Mushroom Spaghetti Squash

Written by: Doris Nicolas-Mir, MPH, RDN, LDN, CDE


Prep Time: 10 minutes

Cook Time: 70 minutes

Makes: 4 servings


2 tablespoons extra virgin olive oil
2 cloves garlic, finely chopped
1 tablespoon fresh thyme
2 cups button mushrooms, chopped bite size
2 pounds spaghetti squash*
¼ cup parmesan cheese, grated
½ cup flat leaf parsley, finely chopped
½ teaspoon salt
½ teaspoon pepper


  1. Preheat the oven to 375 degrees Fahrenheit.
  2. In a large pan or skillet add olive oil, garlic and thyme. Cook for 2 minutes over high heat and then add mushrooms. Cook for 7 to 8 minutes or until mushrooms are golden brown. Turn off the heat and set aside.
  3. Wash the spaghetti squash with water and dry it. Pierce the skin of the squash a few times using a knife. Put the squash on a baking tray and bake for about 60 minutes, or until the squash can be pierced easily with a knife.
  4. Take the squash out of the oven and let it cool to room temperature. Cut it in half lengthwise and scoop out the seeds. Using a fork scrape the squash into strings.
  5. Add the squash to the pan with the mushrooms, turn the heat to high and quickly sauté the vegetables together. Add the parmesan to the squash mixture and heat for a minute.
  6. Turn the heat off and garnish with parsley, salt and pepper. Serve warm.

*A 2-pound spaghetti squash is usually a medium size squash. If you can only find a large one, you can save the unused cooked squash for another meal. Just add your favorite pasta sauce.

The cooked squash can be stored in the refrigerator for up to 2 days and in the freezer for up to 8 months.


Nutritional Information:

Serving Size: ¼ of the recipe

Calories: 180, Fat: 10g, Protein: 7g, Carbohydrates: 19g, Fiber: 2g, Sodium: 290mg

Nutrition Tip:

This versatile recipe can be served as a main entrée or a side dish with your favorite protein. Spaghetti squash is a great low carbohydrate alternative to regular pasta and is packed with vitamin C, vitamin A, and fiber. Enjoy this healthy and hearty dish!

Adapted from:


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