This feel-gourd recipe is gluten-free and vegetarian, with high calcium and high fiber to support a well-rounded diet. Try roasting the squash instead of cooking it in the microwave it for sweeter, more intense flavor. Serves: 4.


  • 1 (2 1/2 to 3 lb) spaghetti squash, cut in half lengthwise and seeds removed
  • 3 tablespoons water, divided
  • 1 5-oz package baby spinach
  • 1 10-oz package frozen artichoke hearts, thawed and chopped
  • 4 ounces reduced-fat cream cheese, cubed and softened
  • 1/2 cup grated Parmesan cheese, divided
  • 1/4 teaspoon salt and ground pepper
  • Crushed red pepper & chopped fresh basil for garnish


  1. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on high until tender, 10 to 15 minutes.
  2. Combine spinach and the remaining 1 tbsp water in a large skillet over medium heat. Cook, stirring occasionally, 3 to 5 minutes. Drain and transfer to a large bowl.
  3. Position rack in upper third of oven; preheat broiler.
  4. Use a fork to remove squash from the shells into the bowl. Place shells on a baking sheet. Stir artichoke hearts, cream cheese, 1/4 cup Parmesan, salt and pepper into the squash mixture. Divide between squash shells and top with the remaining 1/4 cup Parmesan. Broil until the cheese is golden brown, about 3 minutes. Sprinkle with crushed red pepper and basil, if desired.


Serving Size: 1 and 1/4 cups

  • 223 calories
  • 11g fat
  • 23g carbs
  • 9g fiber
  • 10g protein

Source: modified from Eating Well at