Spaghetti Squash Primavera

Spaghetti Squash Primavera
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Photography by Eric Hinders, Styling by Matt Zack, Food Styling by Skyler Myers.

Using spaghetti squash instead of pasta makes for a lighter, lower carb version of a classic pasta primavera.


  • Prep time
    5 min
  • Cook time
    20 min
  • Servings
    5 Servings
  • Serving size
    1 1/2 cups
Nutrition Facts

Nutrition Facts

5 Servings

  • Serving Size
    1 1/2 cups
  • Amount per serving Calories 270

  • Total Fat 12g
    • Saturated Fat 2.3g
    • Trans Fat 0g
  • Cholesterol 55mg
  • Sodium 260mg
  • Total Carbohydrate 18g
    • Dietary Fiber 5g
    • Total Sugars 7g
  • Protein 24g
  • Potassium 750mg
  • Phosphorus 245mg

Choices/Exchanges: 4 Nonstarchy vegetable, 2 Lean protein, 1 Fat



  • spaghetti squash
    1 (about 4 lb)
  • Extra Virgin Olive Oil (divided)
    3 tbsp
  • boneless, skinless chicken breasts (cut into 1-inch cubes)
    1 lbs
  • dried oregano
    1/4 tsp
  • black pepper
    1/4 tsp
  • broccoli (chopped into florets, about 3 1/2 cups total)
    2 heads
  • red bell pepper (diced)
  • garlic (minced)
    2 clove
  • baby spinach
    3 cup
  • fat-free, low sodium chicken broth
    1 cup
  • freshly grated parmesan cheese
    3 tbsp


  1. Cut the spaghetti squash in half lengthwise and remove the seeds. Place the squash in a microwave-safe baking dish, cut side down. Loosely cover the dish with a lid, leaving room to vent. Microwave the squash for 10 to 15 minutes. The squash is done when it’s soft to the touch. Set aside.

  2. While the squash is cooking, add 1½ Tbsp of the olive oil to a large skillet over medium-high heat. Season the chicken with the oregano and black pepper. Add the chicken to the skillet and cook for about 10 minutes, stirring frequently, until the chicken is cooked to an internal temperature of at least 165° F. Remove it from the skillet and set aside.

  3. In the same skillet, heat the remaining 1½ Tbsp of olive oil over medium-high heat. Add the broccoli and red pepper, and sauté for 5 to 7 minutes. Add the garlic and sauté for 30 seconds. Add the spinach and chicken broth, and cook an additional 4 minutes.

  4. Use a fork to pull out the flesh of the squash. Add the squash “noodles” and the chicken to the skillet. Heat for 2 minutes, mixing well. Top with the Parmesan cheese. Divide among 5 bowls and serve.

  • Recommended

    I was just about to write a negative review and my husband says “i like it”. I overcooked the spaghetti squash so it was more clumps than spaghetti. Also, I’m from Louisiana where everything is very flavorful and this was very lacking in flavor. So i added some creole seasoning and it was very good. It looked nothing like the picture tho.

  • Recommended

    Just finished a bowl of this and I must say it came out pretty freakin' good. The squash was the only hassle but if you have a spiralizer then it makes it easier. My wife did add a bit of complete seasoning from Badia. She said that it need a bit of something to make it pop. (Her words, not mine)

  • Recommended

    Although I recommend this dish I think it needs more flavor. It needs more Italian spices. I love spaghetti squash!

  • Recommended

    This meal was very easy to make. It was very flavorful. I replaced the chicken with shrimp. I would make this recipe again. It was very filling.