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Heart Healthy Garlic Parmesan Spaghetti Squash Recipe

Heart Healthy recipe by Jen Newton, Nutrition Coordinator at the Sky Lakes Wellness Center

Prep time: 15 minutes

 

Cooking time: 40 minutes

 

Ingredients

 

  • 1 spaghetti squash, approximately 4 pounds, cut in half with seeds cleaned out
  • 2 Tablespoons olive oil
  • 10 garlic cloves, minced
  • 1/2 teaspoon red pepper flakes, or to taste
  • 1/2 teaspoon salt
  • 3/4 teaspoon ground black pepper
  • 2 Tablespoons grated Parmesan cheese
  • 1 Tablespoon parsley flakes

Directions

 

  1. Preheat air fryer to roast at 375. Lightly brush each cut half of the squash with olive oil. Sprinkle lightly with salt and pepper, to taste.
  2. Place each half, cut side up in the air fryer. Roast for 30 minutes, or until squash can easily be shredded. Allow to cool slightly and shred squash. Set aside.
  3. Heat olive oil in large skillet over medium-high heat. Once oil is hot, add garlic and red pepper flakes. Cook for two minutes, then add squash and toss to spread seasoning throughout. Season with salt and pepper, adding grated Parmesan and parsley flakes to the top and enjoy!

 

Note: No air fryer? No problem! Preheat your oven to 350F. Roast the spaghetti squash as prepared in oven for 1 hour, or until fork tender.

Nutrition Facts

 

Serving Size: 3/4 cup

Servings per Recipe: 6

 

Amount per serving:

Calories 130

from fat 35

Total Fat 6g

Saturated Fat 1g

Trans Fat 0g

Sodium 200 mg

Total Carbohydrates 19g

Dietary Fiber 4g

Protein 3g

 

Nutrition facts calculated by myfitnesspal.com

Jen Newton, Nutrition Coordinator at the Sky Lakes Wellness Center
Author
February 26, 2026
Diet | Heart Health | Recipe
Recipe

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