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    Home » Entrees

    Vegetarian Spaghetti Squash Skillet Recipe

    Published: Feb 10, 2016 · Modified: May 3, 2022 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 25 Comments

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    In 30 minutes, this healthy vegetarian spaghetti squash recipe can be on the table. It's packed with mushrooms and chickpeas, and tossed with marinara sauce. 143 calories and 2 Weight Watchers Freestyle SP
    Spaghetti squash with chickpeas and tomato sauce in a cast iron skillet.

    This vegetarian spaghetti squash recipe shows just how far I've come. It took me a long time to appreciate spaghetti squash. Well, that’s not completely accurate. It took a long to even take the first bite of spaghetti squash. I was stuck in the “all squash is evil” mindset left over from my pre-teen years. Spaghetti Squash with Spinach, Feta & Basil White Beans is what hooked me first, which quickly snowballed into Chicken Puttanesca with Spaghetti Squash and Vegetarian Enchilada Stuffed Spaghetti Squash, as well as spaghetti squash dressed with light vinaigrettes.

    Since I know that many of you are fans of one-pot meals, I thought it was high time that I came up with a one-pot (or rather, one skillet) vegetarian spaghetti squash recipe.

    Vegetarian Spaghetti Squash Skillet…This satisfying meatless meal is filled with mushrooms, chickpeas and a marinara sauce! 143 calories and 2 Weight Watchers Freestyle SP

    You are more than welcome to roast the spaghetti squash, but I always take the easy route by popping it into the microwave for 15 minutes, which makes this healthy vegetarian meal a 30-minute gift! I'm a fan of chickpeas and mushrooms, but feel free to substitute any veggies (think zucchini, red bell peppers or broccoli) or beans (cannellini or great northern would be great here).

    Vegetarian Spaghetti Squash Skillet…This satisfying meatless meal is filled with mushrooms, chickpeas and a marinara sauce! 143 calories and 2 Weight Watchers Freestyle SP

    I count this vegetarian spaghetti squash recipe as one of those meals that can come together after a quick rummage through the fridge and pantry, making it ideal when the 5:30 dinner panic sets in on a busy night.

    What to serve on the side:

    This is a complete meal all on its own. However, if you have some hungry diners, consider adding one or two of these side dishes...

    • Roasted Mini Potatoes
    • Apple Pecan Salad
    • Boiled Potatoes with Olive Oil & Fresh Herbs
    • Toasted Brown Rice with Mushrooms

    Other vegetarian dinner recipes:

    • Slow Cooker Vegetable Barley Soup
    • Baked Curry Lentil Cakes with Roasted Red Pepper Sauce
    • Whole30 Vegetarian Power Bowls - from Well Plated
    • Sriracha & Lime Roasted Cauliflower Tostadas - from Foodiecrush
    • Easy Been Burrito with Hidden Veggies - from A Mind "Full" Mom
    Vegetarian Spaghetti Squash Skillet…This satisfying meatless meal is filled with mushrooms, chickpeas and a marinara sauce! 143 calories and 2 Weight Watchers Freestyle SP

    Vegetarian Spaghetti Squash Skillet Recipe

    Vegetarian Spaghetti Squash Skillet…This satisfying meatless meal is filled with mushrooms, chickpeas and a marinara sauce! 143 calories and 2 Weight Watchers Freestyle SP
    4.75 from 20 votes
    Print Pin Rate
    Course: Entrees
    Cuisine: American
    Keyword: Gluten Free, Vegetarian
    Prep Time: 5 minutes
    Cook Time: 25 minutes
    Total Time: 30 minutes
    Servings: 8 Servings
    Calories: 142.9kcal
    Author: Dara Michalski | Cookin' Canuck

    Ingredients

    • 1 3 pound spaghetti squash
    • 2 teaspoons olive oil
    • 1 medium onion chopped
    • 8 ounces mushrooms thinly sliced
    • 3 garlic cloves minced
    • ¾ teaspoon ground oregano
    • ½ teaspoon ground pepper
    • ⅛ teaspoon salt
    • 1 ½ cup marinara sauce your favorite kind
    • 1 ¾ cups no salt added chickpeas, rinsed & drained
    • ¼ cup minced flat-leaf parsley
    • ⅓ cup grated Parmesan cheese animal rennet-free for vegetarian
    Prevent your screen from going dark

    Instructions

    • Using a large, sharp knife, pierce the spaghetti squash in several pieces.
    • 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 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.
    • Preheat the broiler.
    • Heat the olive oil in a large nonstick or cast-iron skillet, set over medium-high heat.
    • Add the onion and mushrooms. Cook, stirring occasionally, until the vegetables are tender and just starting to brown, 5 to 6 minutes.
    • Add the garlic, oregano, pepper and salt. Cook for 1 minute.
    • Stir in the reserved spaghetti squash, marinara sauce, chickpeas and parsley.
    • Spread the spaghetti squash mixture into an even layer in the skillet. Top with the Parmesan cheese.
    • Place the skillet under the broiler until the cheese is melted, 1 to 2 minutes. Serve.

    Video

    Notes

    Weight Watchers Points: 2 (Freestyle SmartPoints), 3 (Old SmartPoints), 4 (Points+)

    Nutrition

    Serving: 1Cup | Calories: 142.9kcal | Carbohydrates: 22.1g | Protein: 7.5g | Fat: 4.1g | Saturated Fat: 1g | Cholesterol: 3.3mg | Sodium: 184.1mg | Fiber: 5.5g | Sugar: 6.8g
    Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

    Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

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      Reader Interactions

      Comments

      1. Katie E

        March 13, 2022 at 8:30 am

        5 stars
        Delicious! This was so easy and flavorful! Roasted the squash b/c I had the time and added chickpeas to pasta sauce earlier, too cook up and absorb the flavors.

        Reply
      2. Susan

        December 23, 2021 at 7:22 pm

        5 stars
        Made this tonight fairly close to the recipe. Used this method to cook spaghetti squash: https://passtheplants.com/how-to-cook-spaghetti-squash/
        Salting before roasting really is a game changer. Didn't have enough mushrooms so added some blanched broccoli and would do it again. Had some fresh mozzarella that needed to be used so added it with the parmesan, and because we like a little zing, added some crushed chilis. The ultimate compliment from my husband was "if this is vegetarian, I could eat it all the time". Thank you from a fellow canuk!

        Reply
      3. Jennifer Gervens

        September 11, 2021 at 2:29 pm

        5 stars
        We’re low on groceries but I had a spaghetti squash so I made this with frozen meatballs instead of mushrooms and black beans instead of chickpeas. Thank for helping me with a struggle meal on this busy weekend! Also, microwaving a spaghetti squash is a GAME CHANGER. Thank you!

        Reply
      4. Brian

        May 27, 2021 at 4:48 am

        2 stars
        Not a lot of great flavor. I even added vegan sausages. The chickpeas probably should’ve been added earlier in the recipe.

        Reply
        • Dara

          May 27, 2021 at 3:23 pm

          I'm sorry to hear that, Brian.

          Reply
      5. Devon Weaver

        January 21, 2021 at 12:37 pm

        5 stars
        This easy dish was a winner with my whole family!! We have made it several times now. Sometimes we add ground turkey or chicken, other times we leave it vegetarian. Delicious, filling dish and the leftovers taste just as good the next day!

        Reply
        • Dara

          May 27, 2021 at 3:21 pm

          Love it, Devon! So glad to hear that you and your family enjoy it so much.

          Reply
      6. Prachi Shah

        December 03, 2020 at 1:54 pm

        5 stars
        This tasted delicious!! So flavorful and surprisingly filling! My first time cooking with spaghetti squash and this recipe sure is a keeper!! Thanks for sharing:)

        Reply
        • Dara

          May 27, 2021 at 3:22 pm

          That's so great to hear! Thank you for commenting.

          Reply
      7. Kristen

        March 24, 2018 at 5:10 pm

        5 stars
        My daughter loves when I add chickpeas to recipes to make them heartier. This has become one of her favorites !

        Reply
        • Dara

          March 25, 2018 at 2:44 pm

          I'm so glad to hear that, Kristen!

          Reply
      8. Nancy O'Dell

        December 05, 2016 at 5:46 pm

        5 stars
        We made this for dinner last week and will be making it again very soon. If this doesn't make someone fall in love with spaghetti squash, I don't know what will.

        Reply
        • Dara

          May 27, 2021 at 3:24 pm

          I agree, Nancy! And thank you.

          Reply
      9. Jacquelyn

        September 22, 2016 at 12:35 pm

        5 stars
        Best spaghetti squash recipe I have ever made. So flavorful! Thanks!

        Reply
        • Dara

          May 27, 2021 at 3:24 pm

          That's wonderful to hear, Jacquelyn!

          Reply
      10. Amelia @ Eating Made Easy

        February 12, 2016 at 5:05 am

        This looks amazing. I rarely cook with spaghetti squash and this post is making me wonder why! Like many moms I'm a one-pot meal fan too. Excited to make this. Fingers crossed my kids think the squash strings are noodles 😉

        Reply
      11. Heather | Heather Likes Food

        February 11, 2016 at 4:54 pm

        Love the creativity and blends of flavors!

        Reply
      12. Summer

        February 11, 2016 at 8:25 am

        This looks so delish ♥

        summerdaisy.net

        Reply
      13. Andi @ The Weary Chef

        February 11, 2016 at 8:41 am

        I love healthy one pan meal recipes! This looks delicious! Will surely be a hit in our family. Thanks for sharing.

        Reply
      14. Michelle @ The Complete Savorist

        February 10, 2016 at 10:03 pm

        I really appreciate the new spin on using spaghetti squash. It looks really good and I love that it is a one pan meal. Great job!

        Reply
      15. Sylvie

        February 10, 2016 at 6:57 pm

        I love a one pan meal, especially one that doesn't take too long to make either!

        Reply
      16. Jessica - The Novice Chef

        February 10, 2016 at 6:49 pm

        This looks so amazing! I never use spaghetti squash enough!

        Reply
      17. Katerina @ Diethood

        February 10, 2016 at 5:26 pm

        I am all about this meal. The squash, the chickpeas, the mushrooms, the cheese!! All of it = ME! 😀
        And, microwaved spaghetti squash for the win! I do the same 😀

        Reply
      18. Chandra@The Plaid & Paisley Kitchen

        February 10, 2016 at 3:52 pm

        I love how healthy looks so tasty when you make it!

        Reply
      19. Justine | Cooking and Beer

        February 10, 2016 at 9:42 am

        Such a beautiful recipe! Love the substitution of spaghetti squash!

        Reply

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