Skip to Content

Tomato Garlic Spaghetti Squash

Fresh tomatoes, garlic and capers come together with white wine in this delightful recipe for Tomato Garlic Spaghetti Squash.

Sometimes when my kids and I go to the farmers market, plans go awry.

One of the farmers at the Orono Farmers Market in Maine brings this fancy contraption to roast peppers on the spot. It’s glorious!

We’re there for corn, tomatoes and ground beef but come home with four types of squash and a giant bag of freshly roasted peppers. But that’s the kind of awry I get excited about.

It’s local food, grown with love.

It’s healthy food that we’re excited to eat.

Displays like this one at the Orono Farmers Market in Maine make me giddy. So many varieties of squash to try!

Okay, sometimes I am the only excited one. Like when I picked up a delicata squash to roast — I could eat that every day. My kids? Not so much, even when I said it’s like nature’s candy. But that’s okay — more for me!

(To be fair, they do eat it. Begrudgingly.)

Spaghetti squash is another story though. We all love that — always have. Will was just two years old the first time he had it (in this dish, coincidentally) and he couldn’t get enough of it. At 14, he still can’t.

When you cook spaghetti squash, it naturally breaks into strands (like spaghetti!). It makes a fantastic gluten-free, low-calorie alternative to pasta.

And if you’re making this lovely winter squash, why not add a sauce? In fact, just make Tomato Garlic Spaghetti Squash. It’s fresh, rich and comforting. Delightful — and perfect for autumn.

How to make Tomato Garlic Spaghetti Squash

For this recipe, you’ll need a small spaghetti squash — about 7 to 8 inches long. That will give you the right squash to sauce ratio.

Start by preparing the squash. You need to cut it in half length-wise and remove the seeds and darker yellow sinews. Discard, or save the seeds for roasting. Did you know you can roast squash seeds for a snack?

Now, onto cooking the squash. I roast mine for about 30 minutes at 400 degrees Fahrenheit. This cooks it through without turning the squash mushy.

Then make the sauce.

This is easy — cook the garlic briefly (about a minute) until it’s fragrant. Then add tomatoes and capers to the mix. Season it with some salt and pepper. Then pour in some white wine.

Let it cook for about 5 minutes.

Meanwhile, use a fork to shred the squash. Transfer that to a serving bowl.

Top with the cooked tomato mixture. And serve. See? Easy peasy.

And yes, this is totally Will and Paige approved. And, coincidentally, it’s also great for those of you on Weight Watchers. It has about 1 point per serving (only the olive oil has points!).

Tomato Garlic Spaghetti Squash

Tomato Garlic Spaghetti Squash

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Fresh tomatoes, garlic and capers come together with white wine in this delightful recipe for Tomato Garlic Spaghetti Squash.


  • 1 small spaghetti squash
  • Cooking oil spray
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • 2 plum tomatoes, diced
  • 2 tsp capers
  • 1/4 cup white wine
  • sea salt and pepper, to taste


  1. Preheat oven to 400 degrees Fahrenheit.
  2. Line a baking sheet with parchment paper. Cut the spaghetti squash in half, length-wise. Using a spoon, remove the seeds and slimy sinews. Spray the cut size of the squash with cooking oil spray and place cut side down on the parchment-lined baking sheet. Make for 30 minutes.
  3. Remove from the oven, turn the spaghetti squash over to cool and let sit while you make the sauce.
  4. Heat the olive oil in a large (12-inch) skillet set over medium heat. Add garlic and cook until fragrant, about 1 minute. Stir in the tomatoes and capers. Season gently with salt and pepper — you can always add more later. Pour in the white wine. Stir, and let cook over medium heat for 5 minutes.
  5. Taste the sauce and adjust the seasoning, as desired.
  6. Use a fork to break apart the squash into strands. Transfer to a serving bowl. Top with the tomato mixture.
  7. Serve immediately.


Monday 7th of October 2019

I wouldn't have been able to pass up that squash either!

Sarah Caron

Saturday 10th of November 2007

Thank you, thank you, thank you!

This was so tasty that I picked up another spaghetti squash to make it again this weekend. I hope you guys make it and enjoy it!


Friday 9th of November 2007

This looks fabulous! I love spaghetti squash and I will have to save this recipe!


Thursday 8th of November 2007

I may make this. Looks yummy.

Virtual Frolic

Wednesday 7th of November 2007

That looks really good - perhaps I'll have to get some squash this weekend!

Skip to Recipe