Spaghetti Squash and Lentil Bowl: A Hearty, Healthy, and Flavor-Packed Meal
Healthy eating doesn’t have to be boring or bland, and the spaghetti squash and lentil bowl is proof of that. Bursting with flavor, fiber, and protein, this dish transforms humble ingredients into a satisfying, nutrient-rich meal that works perfectly for lunch, dinner, or even meal prep. The natural sweetness of roasted spaghetti squash pairs beautifully with earthy lentils and a bright, savory dressing, creating a bowl that’s both comforting and wholesome.
Lentils are a powerhouse of plant-based protein, iron, and fiber, while spaghetti squash provides a low-carb alternative to pasta without sacrificing texture or heartiness. Together, they form a dish that is not only filling but also easy to adapt to a variety of flavor profiles. This bowl is ideal for anyone seeking a balanced, vibrant, and satisfying meal, whether following a plant-based, vegetarian, or simply health-conscious lifestyle.
Ingredients Needed
Here’s a complete list of ingredients for the spaghetti squash and lentil bowl, along with their approximate calorie counts per serving:
| Ingredient | Quantity | Approximate Calories |
|---|---|---|
| Spaghetti squash | 1 medium (about 4 cups cooked) | 160 kcal |
| Cooked green or brown lentils | 1 cup | 230 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Garlic (minced) | 2 cloves | 10 kcal |
| Cherry tomatoes | 1 cup | 30 kcal |
| Spinach or kale | 2 cups | 15 kcal |
| Red bell pepper | 1 medium | 25 kcal |
| Lemon juice (fresh) | 2 tbsp | 8 kcal |
| Salt | 1 tsp | 0 kcal |
| Black pepper | ½ tsp | 3 kcal |
| Feta cheese or vegan alternative (optional) | ¼ cup | 100 kcal |
| Fresh herbs (parsley or basil, optional) | 2 tbsp | 5 kcal |
Step-by-Step Cooking Instructions
1. Prepare the Spaghetti Squash
Preheat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with 1 tablespoon of olive oil and season lightly with salt and pepper. Place cut-side down on a baking sheet and roast for 35–40 minutes, or until the flesh is tender and can be shredded with a fork.
2. Cook the Lentils
If not pre-cooked, rinse ½ cup dry lentils and boil in 1 ½ cups water for 20–25 minutes until tender. Drain any excess water and set aside.
3. Sauté the Vegetables
In a large skillet, heat the remaining tablespoon of olive oil over medium heat. Add minced garlic, sliced red bell pepper, and halved cherry tomatoes. Sauté for 5–7 minutes until vegetables are slightly softened. Add spinach or kale at the end and cook until wilted.
4. Combine Ingredients
Shred the roasted spaghetti squash with a fork to create noodle-like strands. In a large bowl, combine the squash, cooked lentils, and sautéed vegetables. Drizzle with fresh lemon juice and season with additional salt and pepper to taste.
5. Add Toppings
Sprinkle feta cheese or a vegan alternative on top, and garnish with fresh herbs if desired. Serve warm.
Tips for Customizing the Recipe
- Protein Boost: Add grilled chicken, baked tofu, or chickpeas to increase protein content.
- Flavor Enhancements: Include roasted garlic, sun-dried tomatoes, or a dash of smoked paprika for depth.
- Make it Spicy: Add red pepper flakes or a splash of hot sauce.
- Low-Fat Option: Reduce olive oil or skip cheese for a lighter meal.
- Make it Vegan: Use plant-based cheese or skip cheese entirely.
- Add Crunch: Toasted nuts or seeds like pumpkin seeds or pine nuts can add texture.
Nutritional Information
The spaghetti squash and lentil bowl is not only delicious but also nutrient-dense.
Estimated per serving (4 servings total):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 320–350 kcal |
| Protein | 12–15 g |
| Carbohydrates | 40–45 g |
| Fat | 10–12 g |
| Fiber | 10–12 g |
Key Benefits
- High in plant-based protein from lentils
- Low-carb, nutrient-rich alternative with spaghetti squash
- Packed with fiber for digestive health
- Provides vitamins A, C, K, and iron
- Antioxidant-rich vegetables for immune support
Serving Suggestions
- Serve as a light vegetarian or vegan lunch with warm pita bread.
- Pair with grilled chicken or fish for a hearty, balanced dinner.
- Use as a meal prep bowl for quick weekday lunches.
- Add avocado slices or a drizzle of tahini for extra creaminess.
- Serve alongside a crisp green salad for a complete meal.
Spaghetti Squash and Lentil Bowl: A Hearty, Healthy, and Flavor-Packed Meal
4
servings15
minutes35
minutes320-350
kcalIngredients
1 medium spaghetti squash (about 4 cups cooked)
1 cup cooked green or brown lentils
2 tbsp olive oil
2 cloves garlic, minced
1 cup cherry tomatoes, halved
2 cups spinach or kale
1 medium red bell pepper, sliced
2 tbsp fresh lemon juice
1 tsp salt
½ tsp black pepper
¼ cup feta cheese or vegan alternative (optional)
2 tbsp fresh herbs (parsley or basil, optional)
Directions
- Roast the Spaghetti Squash:
- Preheat oven to 400°F (200°C). Slice squash in half lengthwise, scoop out seeds, drizzle with 1 tbsp olive oil, and season with salt and pepper. Place cut-side down on a baking sheet and roast 35–40 minutes.
- Cook Lentils (if needed):
- Rinse ½ cup dry lentils and boil in 1 ½ cups water for 20–25 minutes until tender. Drain and set aside.
- Sauté Vegetables:
- Heat remaining 1 tbsp olive oil in a skillet over medium heat. Add garlic, red bell pepper, and cherry tomatoes. Sauté 5–7 minutes until slightly softened. Add spinach or kale at the end and cook until wilted.
- Combine Ingredients:
- Shred roasted spaghetti squash into noodle-like strands. In a large bowl, mix squash, cooked lentils, and sautéed vegetables. Drizzle with lemon juice and season with salt and pepper.
- Add Toppings:
- Sprinkle feta cheese (or vegan alternative) and fresh herbs on top. Serve warm.
Recipe Video
Notes
- Roasting tip: Place the spaghetti squash cut-side down on the baking sheet to prevent it from getting watery and to help caramelize its natural sweetness.
Shredding the squash: Use a fork to scrape the flesh after roasting—it naturally separates into noodle-like strands. Be gentle to avoid mashing.
FAQs
1. Is spaghetti squash and lentil bowl healthy?
Yes! This bowl is nutrient-dense, packed with fiber, plant-based protein, vitamins, and minerals. It’s low in calories, naturally gluten-free, and a great option for a balanced meal.
2. Can I make this recipe ahead of time?
Absolutely. Roast the spaghetti squash, cook lentils, and prep the vegetables in advance. Store in an airtight container in the fridge for up to 3 days. Add fresh toppings or dressing just before serving for best texture.
3. Can I use red or brown lentils instead of green lentils?
Yes. Red lentils cook faster and break down more easily, giving a slightly creamier texture, while brown lentils hold their shape more like green lentils. Adjust cooking time accordingly.
4. How do I prevent the spaghetti squash from being watery?
Roast the squash cut-side down on a baking sheet. This helps excess moisture evaporate and keeps the strands light and fluffy.
5. Can I make this dish vegan?
Yes. Simply skip feta cheese or use a plant-based cheese alternative. The dish remains flavorful, filling, and nutrient-rich.
Conclusion
The spaghetti squash and lentil bowl is a perfect example of how healthy, wholesome ingredients can come together to create a satisfying, flavorful meal. With its combination of roasted squash, tender lentils, and colorful vegetables, it’s both visually appealing and nutritionally balanced.
