Nourish Your Gut: Spaghetti Squash 3 Ways

If you’re looking for a way to support your gut health while keeping meals high in protein and full of flavor, spaghetti squash is the ultimate ingredient. This fiber-rich vegetable acts as a natural prebiotic, feeding the good bacteria in your gut while keeping digestion smooth. Plus, it's a low-carb alternative to pasta, making it great for blood sugar balance and overall wellness. These three spaghetti squash recipes are not only gut-friendly but also protein-packed—helping to keep you full, energized, and satisfied.

Mediterranean Spaghetti Squash Bowl with Lemon Herb Chicken

Ingredients:

• 1 medium spaghetti squash
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup red onion, finely chopped
• ½ cup feta cheese, crumbled
• ¼ cup kalamata olives, sliced
• 1 tablespoon olive oil
• Juice of ½ lemon
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 6 ounces grilled chicken breast, sliced

Directions:

• Preheat the oven to 400°F. Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside with olive oil and season with salt and pepper. Place cut side down on a baking sheet lined with parchment paper.
• Roast for 35-40 minutes, or until the flesh is tender and easily shredded with a fork. Let cool slightly before scraping out the strands.
• In a large bowl, toss the spaghetti squash with olive oil, lemon juice, oregano, salt, and pepper.
• Stir in the cherry tomatoes, cucumber, red onion, and kalamata olives.
• Slice the grilled chicken and add it on top. Sprinkle with feta cheese before serving.

Why It’s Gut-Friendly:

• Spaghetti squash provides prebiotic fiber to nourish good gut bacteria.
• Fermented feta cheese contains probiotics that support digestion and gut health.
• Olive oil and oregano have anti-inflammatory properties that promote a healthy gut lining.

Creamy Garlic Parmesan Spaghetti Squash with Shrimp

Ingredients:

• 1 medium spaghetti squash
• 2 tablespoons butter or olive oil
• 3 cloves garlic, minced
• 1 cup unsweetened almond milk (or regular milk)
• ½ cup grated Parmesan cheese
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• ½ pound shrimp, peeled and deveined
• 1 tablespoon fresh parsley, chopped (for garnish)

Directions:

• Preheat the oven to 400°F. Prepare and roast the spaghetti squash as instructed above. Once done, use a fork to create strands and set aside.
• Heat a large skillet over medium heat. Add 1 tablespoon of butter or olive oil and the shrimp. Cook for about 2-3 minutes per side until they turn pink and opaque. Remove from the skillet and set aside.
• In the same pan, add the remaining butter or olive oil and the minced garlic. Sauté for about 1 minute until fragrant.
• Pour in the almond milk and Parmesan cheese, stirring until the cheese melts and the sauce thickens slightly. Add Italian seasoning, salt, and pepper to taste.
• Stir in the spaghetti squash, tossing gently to coat in the creamy sauce. Add the cooked shrimp back into the skillet and mix well.
• Garnish with fresh parsley and serve immediately.

Why It’s Gut-Friendly:

• Garlic acts as a prebiotic, supporting beneficial gut bacteria.
• Parmesan cheese is naturally aged and contains gut-friendly probiotics.
• Shrimp provides lean protein to support a healthy gut lining.

Cottage Cheese Lasagna Spaghetti Squash

Ingredients:

• 1 medium spaghetti squash
• ½ pound lean ground turkey
• 1 teaspoon olive oil
• 1 cup marinara sauce (look for one with no added sugar)
• 1 teaspoon Italian seasoning
• ½ teaspoon garlic powder
• ½ teaspoon dried oregano
• ½ cup cottage cheese
• ¼ cup shredded mozzarella cheese
• Fresh basil for garnish

Directions:

• Preheat the oven to 400°F. Prepare and roast the spaghetti squash as instructed above. Once cooked, use a fork to create strands and set aside.
• Heat a large skillet over medium heat. Add olive oil and ground turkey. Cook for about 6-7 minutes, breaking up the meat with a spatula, until fully cooked and browned. Drain any excess fat.
• Stir in the marinara sauce, Italian seasoning, garlic powder, and oregano. Let simmer on low heat for 5 minutes.
• In a baking dish, spread the spaghetti squash evenly across the bottom. Layer with the cottage cheese, followed by the turkey and marinara mixture.
• Sprinkle shredded mozzarella cheese on top. Place under the broiler for 2-3 minutes, or until the cheese is melted and slightly golden.
• Garnish with fresh basil before serving.

Why It’s Gut-Friendly:

• Cottage cheese contains probiotics that promote a balanced gut microbiome.
• Spaghetti squash provides fiber to aid digestion and gut motility.
• Tomatoes in the marinara sauce offer antioxidants that support gut health.

Spaghetti squash is an excellent go-to for busy weeknights when you want something nutritious, filling, and easy to prepare. For an even quicker dinner, roast your spaghetti squash ahead of time and store it in the fridge—then you can simply throw everything together when you're ready to eat. These three recipes are simple to whip up, yet packed with gut-friendly ingredients and protein to keep you energized and satisfied. Happy cooking!