- This fun twist on the classic Italian salad is finished with a sweet-tangy balsamic glaze.
- You’ll get a big fiber boost and gut-health benefits from the squash, beans and tomatoes.
- This stuffed spaghetti squash is the perfect meal to enjoy as the weather starts to cool.
Our Spaghetti Squash Caprese is a brilliant twist on the classic Italian salad. We’ve swapped out pasta for lower-carb spaghetti squash, which resembles pasta in appearance and has a refreshing texture. Antioxidant-rich tomatoes are mixed with fragrant garlic and heart-healthy olive oil, and we added creamy great northern beans for extra fiber and protein. A kick of spice from the red pepper flakes, the bright, fresh basil and the tangy and sweet balsamic glaze are the big flavor boosters in this recipe that make it next-level delicious. And we didn’t forget about a melty mozzarella moment at the end—you’re going to love it. Keep reading for our expert tips on how to best get your spaghetti squash strands, cheese substitutions and more.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- When preparing the spaghetti squash, avoid scraping it all the way to the skin. Leaving a thin layer of flesh helps the squash remain stable and easier to eat.
- Fresh mozzarella is a great choice, but you can also use mozzarella pearls or substitute with feta cheese, if you prefer.
- To modify the recipe, consider replacing the beans with cooked chicken breast.
- For added heat, include chopped Calabrian chiles in the squash filling.
Nutrition Notes
- Spaghetti squash is often used as a low-carb, low-calorie substitute for pasta. While it resembles pasta, you’ll get a slight textural crunch. It is high in water and contains fiber, which makes it a filling choice. This squash also has vitamins A and C for boosting immune health.
- Great northern beans add plant-based protein to this dish. While they don’t have as much protein as meat, you’ll gain the additional benefits of fiber, B vitamins, calcium and potassium, which are beneficial for your gut, heart, bones and maintaining good metabolic health.
- Tomatoes are not only refreshing and hydrating, they are also quite nutritious. They contain antioxidants, namely vitamin C and lycopene, which are both considered cancer-fighting nutrients. They are also low-calorie and low-carb, making them a great choice for many dietary patterns.
Photographer: Morgan Hunt Ward, Prop Stylist: Pheobe Hausser, Food Stylist: Jennifer Wendorf.
