Healthy Spaghetti Recipe: Quick Fresh Tomato Sauce Over Spaghetti Squash

Healthy Tomato Sauce

It’s true – you won’t feel your very best unless you focus on full-body health, which includes both the physical and mental portions. Fitness is an important part of the physical aspect, but did you know good nutrition can help prevent a number of ailments? Studies say eating a healthy, balanced meal can reduce the risk of heart disease, diabetes, stroke, cancer, osteoporosis, high blood pressure, and more. It can also improve your ability to fight off illness and increase your energy levels.

At Chasing Nirvana Yoga, we LOVE good food, so we’re always looking for healthy meals that taste great! Our studio manager, Kristen Lamarre, is particularly good at cooking up delicious recipes. She is a certified yoga instructor and a vegetarian who mostly cooks vegan. Her blog, Beets and Bare Feet, is a great resource for recipes that taste and feel good! 

Here’s one recipe we absolutely love. If you try it, drop us a comment! We’d love to hear what you think!

Quick Fresh Tomato Sauce Over Spaghetti Sauce

This recipe serves 3-4 depending on the size of your spaghetti squash.


  • 1 medium spaghetti squash

  • 1-2 tablespoons olive oil

  • 4 medium ripe tomatoes, chopped

  • 2 medium shallots, diced

  • 2-4 cloves of garlic (depending on your taste!), minced

  • 2 tablespoons fresh basil, chopped

  • 1-2 teaspoons Italian seasoning (optional)

  • 1 pinch red pepper flakes (optional)

  • Salt and pepper to taste


  1. Preheat the oven to 350 degrees Fahrenheit. Cut the spaghetti squash in half and scoop out the seeds. You can keep the seeds and roast them just like you would with pumpkin seeds!

  2. Rub the cut sides of the squash with a little olive oil, salt, and pepper, and then place cut side up on a baking sheet. Once the oven is preheated, place the squash in the oven until fork tender, about 30-45 minutes.

  3. While the squash bakes, prepare the sauce. Chop, dice, and mince the tomatoes, shallots, and garlic. In a skillet over medium heat, drizzle about a tablespoon of oil and sauté the shallots until they become translucent. This should take about 3-5 minutes.

  4. Add the garlic and a pinch of red pepper flakes and Italian seasoning if you would like. Sauté for 1-2 minutes.

  5. Add the chopped tomatoes and mix well. Let this come to a simmer on medium heat and then turn the heat down to medium low. Allow to cook until most of the juices from the tomatoes have cooked down. This usually takes around 15-20 minutes.

  6. Clean up any mess left around your kitchen while you wait, because I make huge messes! Or prepare other sides to eat with this. Garlic bread? Salad? Those are my favorites!

  7. At this point your squash should be done. Remove from the oven and let cool until you can safely handle it.

  8. While the squash cools, chop some basil and stir into your sauce. Turn heat to low and cover the skillet.

  9. Using a fork, scrape out the inside of the spaghetti squash, making noodles. Cover the noodles in your fresh sauce. You’re ready to eat!