Protein Punch Marinara Spaghetti Squash

Protein Punch Marinara Spaghetti Squash


These low-carb "noodles" deliver a surprise punch of protein. Enjoy this yummy dish for lunch or dinner.


Protein Punch Marinara Spaghetti Squash


You know those nights when your fridge supply is lacking and you have to get creative with dinner? I had one recently. I knew I was going to make something with spaghetti squash and marinara sauce. But didn't have any other protein to add to dinner. Until...I eyed the cottage cheese in the back of the fridge.


I put on my creativity hat and blended a delicious high-protein creamy topper for the spaghetti squash. I combined cottage cheese with olive oil, lemon juice, and fresh herbs.


The dish with the creamy cottage cheese topping provides 8 grams protein per serving, which nets 16 percent of the daily value!


Protein Punch Marinara Spaghetti Squash


Spaghetti squash is one of my fave foods, and I'd eat it multiple times a week if I had it on hand that often. I added cooked onions to the dish and topped it with the cottage cheese sauce I whipped up. I


'll admit that I ate a double portion of this for dinner. But you can also serve with a few ounces of grilled salmon or chicken breast for a complete meal.


I'm really craving this dish right now!





  • 1 medium spaghetti squash
  • 1/2 large yellow onion, diced
  • 1 1/4 cup marinara sauce
  • 4 1/2 oz. cottage cheese
  • 1 Tbsp. + 1/2 tsp. olive oil, divided
  • 2 Tbsp. fresh chives, diced
  • 1 Tbsp. fresh oregano, diced
  • 1 Tbsp. lemon juice
  • 1/2 tsp red pepper flakes
  • Black pepper to taste




Preheat oven to 375°. Meanwhile, use a fork to poke several holes in the spaghetti squash. Then microwave until the squash becomes slightly tender, about 4 to 6 minutes. Slice squash in half, and remove seeds and membranes. Place halves with cut side up on a nonstick baking tray, and brush the tops with 1/2 teaspoon olive oil. Place halves with cut sides up, and roast until fork tender, about 40 to 50 minutes. Meanwhile, place onions in a medium pan, and add a small amount of water, so that onions are just covered. Cook over medium high heat until onions become translucent and most of liquid is dissolved. Puree in blender cottage cheese, remaining olive oil, chives, oregano, and lemon juice. Set aside. Once squash is cooked, remove from the oven and set aside to cool. Use a fork to shred the squash into a large bowl. Toss with marinara. Divide onto four plates, then top with onions and cottage cheese mixture. Sprinkle with red pepper flakes and black pepper. Serves 4.  


Nutritional information per serving: Cal: 210 Fat: 14 g Sat fat: 3.5 g Pro: 8 g Carbs: 17 g Sugar: 7g Fiber: 2 g Chol: 10 mg Sod: 610 mg



What are your thoughts on this topic? What are your favorite ways to prepare spaghetti squash?


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Amy Gorin

is a Registered Dietitian Nutritionist,  media personality, and writer in the NYC area.