Baked Spaghetti Squash Marinara is a healthier alternative to pasta and with this super tasty marinara sauce and loads of shrimp, it is sure to be a delicious family favorite.
Gather This
With a homemade sauce and juicy shrimp, you can’t beat this spaghetti squash marinara recipe. A full list of ingredients with measurements for this recipe is available in the printable recipe card below.
- Spaghetti squash – This is the “pasta” base of the recipe, but don’t expect it to taste exactly like noodles. It has a mild, slightly sweet flavor and shreds into long, tender strands once cooked. Be sure to season it well with salt and pepper since it is naturally pretty neutral.
- Large shrimp – Raw shrimp work best because they cook right in the sauce and soak up all that garlicky, tomato-rich flavor. Look for shrimp that are peeled and deveined to save yourself a little prep work. If using frozen shrimp, thaw and pat them dry first so they don’t water down the marinara.
- Salt – Salt does more than make food taste salty. It wakes up the natural flavor of the squash, tomatoes and shrimp. It also helps pull excess moisture from the spaghetti squash so the final dish isn’t watery.
- Pepper – Freshly ground black pepper adds a little warmth and bite without overpowering the sauce. It is simple, but it helps balance the sweetness of the tomatoes and squash.
- Extra virgin olive oil – Olive oil gives the sauce a rich base and helps soften the onion, garlic, anchovies and chile. Since this is a tomato-based dish with simple ingredients, a good olive oil makes a noticeable difference.
- Flat anchovy fillets – These are the sneaky little flavor bombs of the sauce. They melt into the olive oil and add savory depth without making the sauce taste fishy. Think of them as the background singer making everyone else sound better.
- Garlic cloves – Garlic brings that classic marinara flavor and pairs beautifully with shrimp. Fresh garlic is best here because it gives the sauce a sharper, more aromatic flavor than jarred garlic.
- Sweet onion – Onion adds natural sweetness and body to the sauce. Cooking it down first helps mellow the flavor and gives the marinara a richer, rounder taste.
- Serrano chile – This adds a little heat and freshness to the sauce. Serranos are spicier than jalapeños, so use more or less depending on your spice tolerance. Removing the seeds and ribs will make it milder.
- Whole tomatoes – Whole tomatoes are the backbone of the marinara. They break down as they simmer, creating a rustic sauce with great texture. Crush them by hand or with a spoon as they cook.
- Red cooking wine – Wine adds acidity, depth and a little richness to the sauce. Let it simmer so the harsh alcohol flavor cooks off and you’re left with a more developed, restaurant-style marinara flavor.
- Fresh oregano leaves – Oregano gives the sauce that classic Italian-inspired flavor. Fresh oregano is more delicate than dried, so it blends into the sauce without tasting too sharp.
- Flat leaf parsley – Parsley adds freshness and a clean, herby finish. Flat leaf parsley has better flavor than curly parsley, which is why it’s usually the chef’s choice.
- Fresh basil leaves – Basil brings a sweet, peppery freshness that works beautifully with tomatoes. Add it toward the end so the flavor stays bright instead of getting lost in the simmer.
- Sugar – A small amount of sugar helps balance the acidity of the tomatoes. It doesn’t make the sauce sweet; it just rounds out the flavor so the marinara tastes smooth and balanced.
- Parmesan cheese – Parmesan adds salty, nutty richness right at the end. Use freshly grated Parmesan if you can, because it melts better and tastes fuller than the pre-shredded stuff.
How to Make Spaghetti Squash Marinara
- Cook Squash. Start by cooking the spaghetti squash. You can roast it in the oven or cook it in the Instant Pot. To roast it in the oven, place the squash cut side up on a rimmed baking sheet. Season with salt and pepper, then roast at 400°F until fork tender. An extra large squash can take 45-60 minutes, while smaller squash may only need 25-30 minutes. Let it cool slightly, then use a fork to pull the strands from the squash boats.
To cook it in the Instant Pot, pierce the spaghetti squash all over with a knife so steam can escape. Place it on the trivet with 1 cup of water. Cook on manual high pressure for about 15 minutes for a 3-pound squash. Use 12 minutes for a smaller squash and 18 minutes for a larger one.
- Saute. While the squash cooks, make the marinara sauce. Heat olive oil in a large pan, then add the anchovies, garlic, onion and serrano chile. Cook until softened and fragrant.
- Make Sauce. Add the whole tomatoes, red cooking wine, oregano, parsley, basil and sugar. Let the sauce simmer so the flavors can come together and the tomatoes break down into a rich, zesty marinara.
- Cook Shrimp. Add the raw shrimp to the sauce and cook just until they are pink, curled and opaque. Don’t overcook them- shrimp go from tender to rubber band real fast.
- Assemble. Spoon the shrimp marinara over the spaghetti squash strands. Top with Parmesan cheese and if you are feeling fancy, chiffonade basil, and serve warm.
Make it A Meal
I like to pair my spaghetti squash marinara with a nice leafy side salad and garlic bread or 2-ingredient dough breadsticks. You can also start off with a bowl of soup like pasta e fagioli or tortellini soup.
Since this dish is so full of vegetables and shrimp, it doesn’t really need a veggie side dish or additional protein.
Methods for Cooking Spaghetti Squash
You have a couple of different options for cooking the squash for spaghetti squash marinara.
- Roast in oven – Place cut side up, on a large rimmed baking sheet seasoned with sea salt and pepper. Roast at 400 degrees for 45- 60 minutes, or until it is fork tender. This is for an extra large squash. Smaller squash might only need 25-30 minutes. Check periodically for doneness. Remove from the oven and let cool for a few minutes before using a fork to pull the strands from the squash boats.
- Instant Pot – Pierce the spaghetti squash all over with a knife making sure it goes all the way through the thick walls. This helps it vent and no explode. Place it on the trivet and add 1 cup of water. Cook on manual high pressure for 15 minutes for a 3-pound squash. For a smaller squash, cook for 12 minutes and a large squash, 18 minutes.
How do I keep spaghetti squash from getting watery?
Salt the squash before roasting to bring out moisture and then drain afterwards.
Is spaghetti squash healthier than pasta?
Yes, generally spaghetti squash is considered a better-for-you option than pasta. It is lower in both calories and carbs.
More Easy Dinner Recipes
Tired of making the same dinners over and over? Here are some new ones to add to the rotation!
Spaghetti Squash Marinara with Shrimp Recipe
Spaghetti Squash with Chunky Roasted Marinara and Shrimp is a healthy way to eat pasta and tomato sauce.
Servings:
Equipment
Ingredients
- 2 large spaghetti squash
- coarse sea salt and ground black pepper
- 4 tablespoons extra virgin olive oil , divided
- 1 tin flat anchovy fillets
- 4-5 garlic cloves , minced
- 1 sweet onion , thinly sliced
- 1 serrano chile , minced *see note
- 28 ounce can whole tomatoes
- 1/2 cup dry red wine
- 7-8 fresh oregano sprigs
- 1/4 cup flat leaf parsley , coarsely chopped
- 1/2 cup fresh basil leaves , hand torn
- 2 tablespoons sugar
- 1 pound large shrimp , shelled, tailed and deveined
- parmesan cheese , for garnish
Instructions
- Preheat the oven to 400°F. Cut the 2 large spaghetti squash in half and remove the seeds and membranes, baste with 1 tablespoon of the extra virgin olive oil on cut sides and inside.
- Place, cut side up, on a large rimmed baking sheet. Season the spaghetti squash with the coarse sea salt and ground black pepper Roast for 45- 60 minutes, or until the spaghetti squash is is fork tender. It might only take 25-30 minutes for a smaller squash. Make the sauce while the squash cooks.
- In a large skillet, heat the remaining 3 tablespoons olive oil over medium-high heat. Add the 1 tin flat anchovy fillets. They will literally melt into the olive oil. Add the minced or grated 4-5 garlic cloves, chopped 1 sweet onion and minced and seeded 1 serrano chile. Lower the heat to medium and saute until the onions are soft and opaque.
- Halve the 28 ounce can whole tomatoes, adding to mixture along with any liquid in the can and the 1/2 cup dry red wine and 7-8 fresh oregano sprigs, Simmer for 15 minutes to reduce.
- Stir in the chopped 1/4 cup flat leaf parsley, 1/2 cup fresh basil leaves, 2 tablespoons sugar and 1 pound large shrimp, Heat for 5-6 minutes or until shrimp turn pink and tails curl slightly.
- The spaghetti squash should be about done. Crispy skins should easily separate from meaty interior. Remove them from the oven.
- Set up a wire cooling rack over a rimmed baking sheet. Using a fork, rake out interior pulp of spaghetti squash. It should resemble pasta strands. Place the raked pulp onto cooling rack to allow excess liquid to drain off.
- Fork a pile of spaghetti squash onto a plate or back into the shells, followed by the shrimp marinara sauce. Garnish with freshly grated parmesan cheese , if desired.
- If you've tried this recipe, come back to let us know how it went in the comments or ratings.
Notes
Storage
Store spaghetti squash in an airtight container for up to 5 days. Reheat in the microwave or in the oven at 300°F for 10-15 minutes.Can I freeze spaghetti squash marinara?
You can freeze spaghetti squash, but keep in mind that frozen spaghetti squash may have a slightly different texture when thawed compared to fresh, as freezing can cause some moisture loss and change the texture of the strands. Chiles can have oils that will burn your finger tips. Unfortunately you won’t be able to tell if the oils are hot until you start working with the pepper. To avoid tender finger tips or *gasp* accidentally touching your eye, coat hands in olive oil, fashion plastic sandwich baggies into gloves or use powder-free latex gloves. If you do end up with sore fingers, soak them in milk or cream, the higher the fat content the better.Nutrition
Calories: 504 kcal, Carbohydrates: 55 g, Protein: 29 g, Fat: 18 g, Saturated Fat: 2 g, Cholesterol: 286 mg, Sodium: 1259 mg, Potassium: 1163 mg, Fiber: 10 g, Sugar: 28 g, Vitamin A: 1300 IU, Vitamin C: 44.4 mg, Calcium: 369 mg, Iron: 6.6 mg
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