Everything you love about warm spinach artichoke dip, turned into a cozy low-carb dinner. Roasted spaghetti squash forks into tender, noodle-like strands, then gets folded into a creamy garlic sauce with spinach, artichokes, cream cheese, parmesan and mozzarella — and broiled until bubbly right in the shell. It’s comfort food that happens to be vegetarian and grain-free, and even pasta lovers go back for seconds.
Fun fact: when you roast spaghetti squash, the flesh naturally separates into strands because its cells are arranged in long ribbons rather than the dense flesh of other winter squash. One medium squash has about a quarter of the carbs of the same volume of pasta.
Why this recipe works
ROAST cut-side down. It steams the flesh tender and caramelizes the edges, giving better strands and flavor than microwaving.
DRY the squash strands. Spaghetti squash is watery. Blot the strands before saucing so the filling isn’t soupy.
CREAM CHEESE is the binder. It melts into a thick, clingy sauce that coats every strand — no flour roux needed.
Ingredients
Serves 4.
Squash:
2 medium spaghetti squash
2 tbsp olive oil
Salt and pepper
Creamy filling:
4 oz (115 g) cream cheese, softened
1/2 cup sour cream or Greek yogurt
3 cloves garlic, minced
4 cups fresh spinach (or 1 cup frozen, thawed and squeezed)
1 can (14 oz) artichoke hearts, drained and chopped
1/2 cup grated parmesan
1 cup shredded mozzarella, divided
1/4 tsp red pepper flakes
Salt and pepper to taste
Instructions
Step 1: Roast the squash
Heat oven to 400°F (200°C). Halve each squash lengthwise, scoop out seeds. Rub cut sides with olive oil, salt and pepper. Place cut-side down on a lined tray and roast 35-40 minutes until tender.
Step 2: Make strands
When cool enough to handle, drag a fork across the flesh to make strands, leaving the shells intact. Blot the strands with paper towel to remove excess moisture.
Step 3: Wilt the spinach
In a skillet over medium, warm a little oil and cook garlic 30 seconds. Add spinach and cook until wilted; if using frozen, just warm through. Stir in red pepper flakes.
Step 4: Build the sauce
Lower heat. Stir in cream cheese and sour cream until melted and smooth. Add artichokes, parmesan and half the mozzarella. Season with salt and pepper.
Step 5: Combine
Fold the squash strands into the creamy mixture until evenly coated.
Step 6: Stuff and top
Pile the filling back into the four squash shells. Top with remaining mozzarella.
Step 7: Broil
Broil 3-5 minutes until the cheese is melted, bubbly and golden in spots. Watch closely. Serve hot.
Nutrition information
Calories: 360 kcal per serving
Protein: 15 g
Carbohydrates: 24 g
Fat: 24 g
Saturated Fat: 12 g
Fiber: 6 g
Pro tips for the best creamy spinach artichoke spaghetti squash
Microwave shortcut. Pierce the whole squash and microwave 10-12 minutes if short on time, then halve and fork.
Add protein. Stir in shredded rotisserie chicken or crumbled Italian sausage to make it heartier.
Make it ahead. Roast the squash a day ahead; assemble and broil just before serving.
Drain artichokes well. Press them dry — marinated or canned, extra liquid thins the sauce.
Frequently asked questions
How do I know when spaghetti squash is done?
The flesh should be tender enough to shred easily with a fork and the skin gives when pressed. Underbaked squash stays crunchy.
Why is my filling watery?
Spaghetti squash and spinach both release water. Blot the strands and squeeze frozen spinach hard before mixing.
Can I make it dairy-free?
Use dairy-free cream cheese and a plant-based mozzarella; nutritional yeast can stand in for parmesan.
Is spaghetti squash keto?
It’s low-carb and works for most low-carb plans in moderation — about 7g net carbs per cup — but it’s higher than zucchini noodles.
Can I freeze it?
The texture softens, but yes — freeze the stuffed shells, then reheat in a 375°F oven until hot and bubbly.
