Stuffed Spaghetti Squash Rings are a fun and versatile vegan dinner recipe to enjoy any night of the week. Tender, roasted spaghetti squash is layered with marinara, protein-packed lentils, fresh spinach, and vegan mozzarella. Or get creative and customize the filling with your choice of plant-based protein, greens, and various cheeses!
If you're looking for a tasty way to cook up that spaghetti squash that's sitting in your pantry, I've got you covered!
For this recipe, the squash is cut into rings which are then roasted and filled with layers of marinara sauce, black lentils, baby spinach, and vegan cheese.
It's a fun and flavorful way to change things up from your typical plate of spaghetti squash topped with sauce and a sprinkle of plant-based parmesan.
What's also great about this recipe is that you can make it your own by experimenting with the filling ingredients depending on your preference and what you have in the kitchen.
For more recipes using different types of squash, check out my butternut squash noodles, creamy vegan wild rice soup, and vegan rosemary cookies with roasted honeynut squash.
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Why You'll Love Stuffed Spaghetti Squash
- Great for Different Dietary Needs: This spaghetti squash recipe is vegan, nut-free, and gluten-free as written, and can easily be made oil-free too.
- Easily Customizable: You can use different types of lentils or try beans or another plant-based protein instead, swap out the spinach for other greens, or adjust the sauce and cheese depending on your preferences and what you have on hand.
- Healthy Comfort Food: With layers of sauce and melty cheese, this dish offers a comfort food vibe while also being very nutritious thanks to the squash, greens, and lentils!
Ingredients & Substitutions
- Spaghetti Squash: Provides the base for the filling with its stringy, tender spaghetti-like strands. Choose a medium to large squash for this recipe, about 3 ½ pounds.
- Olive Oil: For roasting the squash. Feel free to omit if avoiding oil.
- Marinara Sauce: Adds tangy, savoriness and moisture to the dish. Use any brand of sauce you'd like or make your own.
- Cooked Lentils: I used black lentils that I'd previously cooked in water in the Instant Pot because they needed to be used up, but feel free to use any type of lentils you'd like, such as brown or green. See the Variations below for more ideas.
- Baby Spinach & Parsley: Spinach and parsley add a pop of color and freshness.
- Shredded Vegan Mozzarella: You'll need some for the filling and some for melting and adding on top of the stuffed squash rings. I had some Violife Just Like Mozzarella on hand that needed to be used, so went that route instead of making my usual vegan liquid mozzarella. But this is definitely flexible!
See the recipe card below for amounts and step-by-step instructions.
How to Make Vegan Stuffed Spaghetti Squash
Step 1: Use a large, sharp knife to trim off the top of the squash. Make a few small cuts along the top to use as a guide for slicing 3 or 4 equal-sized rounds.
Step 2: Use your knife to slice the rounds you measured out.
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Step 3: Discard the ends and remove the seeds from the rings. Rub the rings with oil and place on a parchment-lined baking sheet. Bake at 400°F for 40-45 minutes or until the flesh is easily pierced with a fork.
Step 4: Shred the spaghetti squash strings with a fork. Then, season with salt and pepper, and pile the squash strings up in the center of the rounds to create a base for the filling.
Step 5: Add the filling, starting with the marinara sauce, followed by the lentils, spinach, and parsley. Then, add a little bit of vegan cheese. Repeat the layers until each round is well-filled. Return to the oven and bake until the filling is hot, about 10-15 minutes.
Step 6: Add the remaining shredded cheese to a small bowl along with about 2 teaspoons of water. Microwave in 10-15 second increments, stirring in between, until the cheese has melted. Top each stuffed spaghetti squash round with the melted cheese.
Hint :
Cutting spaghetti squash can be tricky! If needed, you can soften it first as shown in this short video. Also be sure your knife is large, sturdy, and sharp enough for safely cutting through the tough outer skin.
Serving Suggestions
- This recipe pairs perfectly with a side of crusty bread or these cheese-stuffed vegan breadsticks.
- Serve alongside a simple mixed green salad topped with this oil-free Italian dressing or creamy yogurt balsamic dressing.
- Enjoy a tasty cup of soup on the side or as a first course. This vegan cream of kale soup and this vegan cream of mushroom soup are great options!
- For a more filling meal, serve with a side of protein-packed vegan meatballs or Italian tofu meatballs.
Variations
- Oil-Free: You'll want to use an oil-free cheese like my vegan mozzarella, skip rubbing the oil on the spaghetti squash rings, and be sure to use a marinara sauce that doesn't contain oil.
- With Beans: Swap the ½ cup cooked lentils for 1 cup of cooked beans like cannellini beans, chickpeas, or black beans.
- Switch up the Protein: Instead of lentils or beans, try stuffing your squash with vegan ground beef, crumbled seitan chorizo, vegan pepperoni, or tofu chorizo.
- Have Fun With Flavors: Instead of marinara sauce, take inspiration from other cuisines. An Indian simmer sauce like Tikka Masala would taste amazing here! Or make Mexican-inspired spaghetti squash using salsa or enchilada sauce plus black beans or charro beans (a personal favorite)!
Equipment
You'll need a large, sharp knife for cutting the spaghetti squash as well as a baking sheet.
FAQs
The best way to cut spaghetti squash depends on the dish you are making, the size and shape of your squash, and personal preference. For this recipe, cutting the squash into rings works great for creating the perfect portions for stuffing with the toppings. However, if your squash is an unusual shape or size, it might be easier to slice it lengthwise instead.
Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave until hot. Freezing is not recommended.
Make Ahead Tip
Save time on busy weeknights by pre-baking the spaghetti squash while doing your usual weekly meal prep. Then when you're ready to make dinner, reheat the squash briefly in the microwave, add the fillings, and bake for 10-15 minutes or until hot.
Other Helpful Tips
- Place a kitchen towel on top of your cutting board to help hold the spaghetti squash in place, making slicing easier and safer.
- If either of the end rings aren't hollow after cutting the squash, place it face down so moisture drains away, instead of pooling inside.
- The filling amounts are flexible! Feel free to use as much or as little of an ingredient as you'd like depending on your preference and the size of the squash.
More Vegan Dinner Recipes
I hope you enjoy this stuffed spaghetti squash. If you try the recipe, be sure to comment below and let us know!
Recipe
Stuffed Spaghetti Squash Rings
Ingredients
- 1 medium/large spaghetti squash - about 3.5 lbs.
- 1 Tablespoon olive oil
- 1 cup marinara sauce
- ½ cup cooked lentils - or approx. 1 cup cooked beans
- 1 cup baby spinach, chopped - or mixed greens like arugula, baby kale
- ¼ cup finely chopped fresh parsley
- ⅔ cup shredded vegan mozzarella - see Notes for subs
- salt and pepper
Instructions
- Preheat oven to 400°F (205°C), and line a baking sheet with parchment paper. Place a kitchen towel on top of your cutting board to help hold the spaghetti squash in place.
- Using a large, very sharp knife, trim off one of the squash. Then make a few small slits on top to measure off 3 or 4 equal-sized rounds (about 2 inches wide). Slice the squash, discard the ends, and remove the seeds from the rings. Rub all sides of each squash ring with oil, and place on the baking sheet. If either of the end rings aren't hollow, place face down so moisture drains away, instead of pooling inside. Bake for 40-45 minutes or until the flesh is easily pierced with a fork.
- Remove from oven. Use a fork to shred the spaghetti squash strings. Season with salt and pepper, and pile them up in the center of the rounds to serve as a base for the filling. Add a few spoonfuls of marinara sauce to each round, followed by half of the lentils or beans, chopped greens and parsley, and a small amount of cheese (reserve half of the cheese to melt separately and add later). Note that the exact amount of each ingredient used is flexible and depends on the size of the squash - just measure with your heart! Repeat the layers, adding more marinara, lentils/beans, and greens until each round is well filled. Bake for 10-15 minutes or until the filling is hot.
- Meanwhile, place the remaining shredded cheese in a small bowl and add about 2 teaspoon water. Microwave in 10-15 second increments, stirring in between, until gooey and fully melted.
- Spoon melted cheese on top of each round. Garnish with additional parsley, if desired, and serve hot.
Notes
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used.
Sally says
I made this for lunch today and was surprised how much I liked it! I made a Mexican version with black beans, enchilada sauce, black olives, jalapeños, red peppers , scallions and I mixed a bit of leftover lentil loaf in as well, topped with more enchilada sauce and shredded vegan cheddar, it was very tasty and so flexible and no dirty dishes outside of utensils
Lori Rasmussen says
That sounds delicious, Sally! Thanks for sharing with us!