There’s no question about it…this Vegetarian Enchilada Stuffed Spaghetti Squash recipe must be made right away! 324 calories and 5 Weight Watchers Freestyle SP
I can actually hear my parents gasping as they read this statement: “I am smitten with spaghetti squash. Hook, line and sinker.” They would have bet good money on the fact that I would never make any such statements about squash of any kind. That has nothing to do with any behavior that I may or may not have exhibited when presented with squash as a child. I was a perfect angel. (Ahem)
It was the Spaghetti Squash with Spinach, Feta & Basil White Beans that first captivated me. Here was a squash that wasn’t mushy, had a fairly neutral flavor and absorbed the flavors of the other ingredients in the dish. It’s known to be a great substitute for spaghetti when you dollop a ladleful or marinara sauce on top, but I like it even more when paired with apples and pecans, when tossed with a Dijon vinaigrette and when mixed with roasted tomatoes.
My family likes chicken enchiladas as much as the next Mexican food-loving family, but I wanted to come up with another meatless dinner idea that was still full of protein and fiber. This recipe does the trick! There are 13.3 grams of fiber (whoa!) and 14.4 grams of lean protein per serving.
I cooked the spaghetti squash first in the microwave, which only takes 15 minutes. If you’re partial to roasting it in the oven, by all means do that. You can cook the squash earlier in the day and scoop out all of the strands to use later. This will make dinner prep easy-breezy.
Just before serving, sauté some onions, garlic and red bell peppers, then mix them with black beans, corn and enchilada sauce before scooping the mixture back into the shells of the squash. A couple of minutes under the broiler will make the cheese all melty and golden brown.
This recipe can easily be made vegan (use vegan cheese) or gluten-free (use gluten-free enchilada sauce, such as Hatch). I went the easy route and used a canned enchilada sauce, but making your own enchilada sauce is pretty darn easy. Try this recipe or this one.
A Helping of Healthy
There are more reasons to eat spaghetti squash besides its taste and texture. It’s a great choice when you’re looking for an easy way to replace more calorie-laden foods.
- One cup of spaghetti squash contains only 42 calories and 0.5 grams of fat. Pile it on to your plate!
- It’s a good source of Vitamins A, B6 and C, which are all powerful antioxidants.
- It’s a great source of potassium, which is good news for people with high blood pressure.
- If you’re following a low-carb diet, spaghetti squash may become one of your best friends. It has only 10 grams of carbs per 1 cup serving.
Other healthy spaghetti squash recipes:
Cookin’ Canuck’s Mediterranean Spaghetti Squash with Feta Cheese & Roasted Peppers
Cookin’ Canuck’s Spaghetti Squash with Apples & Toasted Pecans
Oh My Veggies’ Spaghetti Squash with Garlicky Kale Pesto
The Perfect Pantry’s Spaghetti Squash with Spicy Marinara Sauce & Chickpeas
Healthy Seasonal Recipes’ Spaghetti Squash with Mushroom Rosemary Sauce
Vegetarian Enchilada Stuffed Spaghetti Squash
Ingredients
- 2 small spaghetti squash 2 pounds each
- 2 teaspoons olive oil
- 1 yellow onion chopped
- 1 red bell pepper diced
- 2 garlic cloves minced
- 1 teaspoon ground cumin
- 1 14 ounce can of black beans, drained & rinsed
- 1 cup frozen corn kernels defrosted
- 1 3/4 cups enchilada sauce
- 1/2 teaspoon salt or to taste
- 1/2 teaspoon ground pepper or to taste
- 2/3 cup grated Monterey Jack cheese
- 3 tablespoons minced cilantro
Instructions
- Using a large, sharp knife, pierce a spaghetti squash in several places.Place the spaghetti squash in a glass baking dish and cook in the microwave on high for about 15 minutes, turning the squash halfway through cooking.
- Before handling, let the squash stand for 10 minutes. Cut it in half lengthwise and scrape out the seeds and fibers.
- Using a fork, twist out strands of the spaghetti squash flesh and place in a large bowl. Let stand at room temperature. Save the shells of the squash for stuffing later.
- Preheat the broiler.
- Heat the olive oil in a large nonstick skillet set over medium heat. Add the onion and cook until tender, about 5 minutes. Add the red bell pepper and cook until just tender, about 2 minutes. Add the garlic and cumin, and cook for 30 seconds.
- Stir in the spaghetti squash strands, black beans, corn and enchilada sauce, and cook until heated through, about 2 minutes. Season with salt and pepper.
- Scoop the spaghetti squash mixture into the spaghetti squash shells and top with the Monterey Jack cheese.
- Place the stuffed spaghetti squash onto a baking sheet and place under the broiler. Cook until the cheese is melted, about 2 minutes.
- Sprinkle with cilantro and serve.
Notes
Nutrition
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Vegetarian Enchilada Stuffed Spaghetti Squash
Ingredients
- 2 small spaghetti squash 2 pounds each
- 2 teaspoons olive oil
- 1 yellow onion chopped
- 1 red bell pepper diced
- 2 garlic cloves minced
- 1 teaspoon ground cumin
- 1 14 ounce can of black beans, drained & rinsed
- 1 cup frozen corn kernels defrosted
- 1 3/4 cups enchilada sauce
- 1/2 teaspoon salt or to taste
- 1/2 teaspoon ground pepper or to taste
- 2/3 cup grated Monterey Jack cheese
- 3 tablespoons minced cilantro
Instructions
- Using a large, sharp knife, pierce a spaghetti squash in several places.Place the spaghetti squash in a glass baking dish and cook in the microwave on high for about 15 minutes, turning the squash halfway through cooking.
- Before handling, let the squash stand for 10 minutes. Cut it in half lengthwise and scrape out the seeds and fibers.
- Using a fork, twist out strands of the spaghetti squash flesh and place in a large bowl. Let stand at room temperature. Save the shells of the squash for stuffing later.
- Preheat the broiler.
- Heat the olive oil in a large nonstick skillet set over medium heat. Add the onion and cook until tender, about 5 minutes. Add the red bell pepper and cook until just tender, about 2 minutes. Add the garlic and cumin, and cook for 30 seconds.
- Stir in the spaghetti squash strands, black beans, corn and enchilada sauce, and cook until heated through, about 2 minutes. Season with salt and pepper.
- Scoop the spaghetti squash mixture into the spaghetti squash shells and top with the Monterey Jack cheese.
- Place the stuffed spaghetti squash onto a baking sheet and place under the broiler. Cook until the cheese is melted, about 2 minutes.
- Sprinkle with cilantro and serve.
Tina Muir says
I can definitely see how you would be smitten with this recipe! It looks great! i actually made a similar recipe last week, but yours looks so much better. It really is a great, filling meal! I couldn’t even finish a whole half, which surprised me! Great runner food too!
Dara says
Thanks, Tina! And you’re right…this is a really filling meal. As we were finishing dinner, I actually said to my husband how surprised at how full I was, considering how many veggies were in the meal.
Lydia (The Perfect Pantry) says
Oh yes, this will be made in my house! I’m also a recent convert to spaghetti squash (which I often cook in the pressure cooker). Thanks for linking to one of my recipes.
Dara says
I hope you enjoy it, Lydia! I really need to get a pressure cooker one of these days.
Liz @ The Lemon Bowl says
We’ve been buying squash every week lately – I love this flavorful spin you took on a classic. So many health benefits too!
Dara says
Thanks, Liz. I tried to pack as many healthy things as I could inside of one squash. 🙂
Maria says
LOVE this recipe!
Dara says
Thanks, Maria!
Ashley @ Wishes & Dishes says
This could win me over on squash! You made it look so delicious!
Dara says
Thanks, Ashley. I hope you have a chance to give it a try. Spaghetti squash really has a different taste and texture from other squashes.
[email protected] Mom says
You’ve inspired me to try again to love spaghetti squash! This looks wonderful!
Dara says
Thanks, Brenda. Give it a shot…this one may turn you!
foodwanderings says
Long time, Dara. As always I wish I had dinner at your house with this sensational pics. I would have loved to have this spaghetti squash chicken enchilada for one as my hubby is traveling.
Dara says
Shulie, it’s great to hear from you! I hope you have a chance to give this a try.
Heather / girlichef says
Mmmmmm! Spaghetti squash probably is my favorite squash of them all. I love all the goodies you’ve stuffed this with. I actually had something similar (but with a different flavor profile) for lunch today. I’d love to try your version next!
Dara says
I agree! You just can’t beat spaghetti squash.
Melanie says
Whoa, this is right up my alley. All of my favorite flavors stuffed into my favorite gourd. It’s like you made this just for me!
Dara says
Thanks, Melanie. If I could, I would deliver a plate straight to your house. 🙂
Angie says
I was also a self-proclaimed squashaphobe up until quite recently. I’ve found that I like squash more if I use it in more savory preparations. This recipe is definitely something I could get on board with.
Dara says
Angie, I agree about eating squash in savory preparations. I tend to steer away from anything overly sweet and turn to herbs and spices instead.
Kim+(Feed+Me,+Seymour) says
I adore spaghetti squash, mainly for its versatility! This recipe proves that it really can be made into just about anything. I’ll definitely be adding it to my menu rotation next week!
Dara says
It really is so versatile, Kim! I hope you enjoy it.
[email protected]+Show+Me+the+Yummy says
This look crazy good! I’m a lover of all things Mexican food, so I’m sure I’m going to love this, too 🙂
Aly+~+Cooking+In+Stilettos says
I love this recipe – definitely different than anything I’ve seen before and rather intriguing. Will have to give a whirl!
Amanda @The Kitcheneer says
I love spaghetti squash! Love your version!
Fabiana says
Looks delicious! I am definitely going to try it.
Angie+|+Big+Bear's+Wife says
spaghetti squash is so, so good! I love finding new recipes for it!
christine says
I love stuffing spaghetti squash. Great flavor profile.
Nutmeg+Nanny says
I love love love stuffed spaghetti squash. It’s so filling and healthy. Yum!
Ginny+McMeans says
This recipe is great! I will go for the vegan option but everything is perfect. Love all of the flavors in one pretty vegetable.
Kim+Beaulieu says
This is just gorgeous. I love recipes that “think outside the box”. This is really creative, I look forward to trying this one out.
Sarah Walker Caron (Sarah's Cucina Bella) says
I am a huge fan of spaghetti squash, but have never thought of using it like this — looks amazing! I can’t wait to try it.
KalynsKitchen says
This is a great idea!
Susan says
This recipe is GREAT! A HUGE HIT!
April says
Dara, I played around with your recipe and it came out as a 5 star recipe and a new family favourite. I didn’t prepare the spaghetti squash as directed, I did it my way. I used water in place of oil to sauté the vegetables or you could use vegetable broth. I used 2 cups of black eyed peas instead of black beans and 2 cups of Spicy Tomato Salsa instead of Enchilada sauce. I also added 2 cups of frozen corn so that you could taste it and I didn’t add cheese, as I wanted to keep it Vegan, and served it up in a bowl. If I wanted to fancy it up for company then I’d use the spaghetti squash as recommended.
Donna says
We loved this recipe even without the cheese topping! Thank you so much!!!