This Baked Lentil Marinara Spaghetti Squash is a wholesome, plant-powered twist on traditional spaghetti.
Packed with fiber-rich lentils, vitamin-packed spaghetti squash, and heart-healthy tomato sauce, it delivers satisfying, protein-rich meals without heavy carbs.
Quick to prepare and perfect for meal prep, it’s naturally vegetarian, gluten-free, and loaded with flavor, making it a nutritious option for any weeknight dinner.
Hearty Spaghetti Squash and Lentil Bowl
Equipment
- 1 Large Baking Sheet
- 1 medium saucepan
- 1 NutriBullet or food processor
- 1 9×13 baking pan
- 1 Knife and cutting board
- 1 Fork
Ingredients
- 1 large spaghetti squash about 6–7 cups cooked
- 1 cup dried green lentils
- 1 14.5 oz can organic diced tomatoes
- 1/2 cup organic tomato paste
- 1/2 cup purple onion finely chopped
- 1 –2 garlic cloves minced
- 1 tsp dried parsley or fresh
- 1 tsp dried oregano
- 1 tsp Italian seasoning
- 1 tsp smoked paprika
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/8 tsp crushed red pepper optional
- 3 oz freshly grated Romano cheese
- Fresh parsley for garnish
Instructions
- Preheat the Oven: Begin by preheating your oven to 400°F (205°C). This ensures that the spaghetti squash will roast evenly and develop a naturally sweet, tender texture. While the oven warms, you can prep the squash and other ingredients to save time.
- Prepare the Spaghetti Squash: Take the large spaghetti squash and carefully slice it lengthwise down the middle using a sharp knife. Scoop out all the seeds and stringy pulp with a spoon, leaving clean cavities. Placing the squash cut-side up on a baking sheet allows it to roast evenly, caramelize slightly, and retain moisture.
- Roast the Squash: Place the prepared squash halves on the baking sheet and transfer them to the preheated oven. Roast for approximately 45–50 minutes, or until a fork can easily pierce the flesh and the strands pull apart effortlessly. The flesh should be soft but not mushy, resembling delicate noodles. Once done, remove from the oven and allow it to cool slightly.
- Cook the Lentils: While the squash is roasting, rinse 1 cup of green lentils under cold water to remove any debris or dust. Transfer the lentils to a medium saucepan and add 2 cups of water. Bring the mixture to a gentle boil over medium-high heat. Reduce the heat to a simmer and cook for 25–30 minutes, stirring occasionally, until the lentils are tender and most of the water has been absorbed. Drain any excess water if necessary.
- Prepare the Marinara Sauce: In the meantime, combine the diced tomatoes, tomato paste, finely chopped onion, minced garlic, dried parsley, oregano, Italian seasoning, smoked paprika, sea salt, black pepper, and optional crushed red pepper in a NutriBullet or food processor. Blend on high for 25–30 seconds until smooth and well-combined, forming a thick, vibrant tomato-lentil sauce. Taste and adjust seasoning if desired.
- Combine Lentils with Sauce: Once the lentils are tender, transfer them to a large mixing bowl and pour the prepared marinara sauce over them. Stir thoroughly to ensure every lentil is coated with the rich, flavorful sauce. This mixture should be thick but not dry, creating a hearty and well-balanced filling for the squash.
- Prepare the Baking Dish: Take a 9×13-inch baking dish (or equivalent) and carefully layer the roasted spaghetti squash strands evenly across the bottom. Use a fork to gently fluff the flesh, giving it a true noodle-like texture that will hold the lentil sauce beautifully.
- Assemble the Casserole: Spoon the lentil and marinara mixture evenly over the roasted spaghetti squash. Sprinkle the freshly grated Romano cheese generously across the top to create a savory, golden layer once baked. Optionally, scatter fresh parsley on top for added color and freshness.
- Bake the Casserole: Place the assembled dish in the oven and bake at 400°F (205°C) for 15 minutes, or until the cheese is fully melted and slightly golden. This final bake melds the flavors, warms the squash through, and gives the casserole a comforting, aromatic finish.
- Cool and Serve: Remove the casserole from the oven and allow it to cool for 5 minutes before serving. This resting time helps the flavors settle and makes it easier to serve. Garnish with extra Romano cheese and fresh parsley if desired, then serve hot. Enjoy this hearty, protein-packed, fiber-rich spaghetti squash meal as a satisfying weeknight dinner or meal-prep favorite.
Notes
- This Baked Lentil Marinara Spaghetti Squash is incredibly versatile, but a few tips ensure the best results.
- Always select a firm, evenly shaped spaghetti squash for uniform roasting. Don’t skip rinsing lentils—they remove dust and improve texture.
- Blending the sauce thoroughly creates a creamy, rich consistency that clings beautifully to the lentils.
- Finally, allow the casserole to rest a few minutes after baking; it makes serving easier and enhances flavor melding.
Chef’s Secrets: Insider Cooking Techniques
Roasting spaghetti squash with the cut side up is key for tender, noodle-like strands, but for a deeper caramelized flavor, try roasting cut side down for the first 20 minutes, then flipping.
Using a food processor to blend the marinara ensures smooth texture, but for added depth, sauté onions and garlic lightly before blending to enhance sweetness.
For a richer finish, sprinkle cheese halfway through baking to create a golden, bubbly top.
Experimenting with fresh herbs like basil or thyme can elevate the flavor profile without adding calories.
Serving Suggestions: Delicious Pairing Ideas
Serve this hearty casserole with a crisp, green side salad to balance the richness of the lentil sauce.
Garlic bread or roasted vegetables pair wonderfully for a complete Italian-inspired meal.
For a lighter approach, enjoy it on its own as a filling, protein-rich vegetarian main.
Garnishing with fresh parsley or a drizzle of olive oil just before serving enhances both aroma and presentation, making it visually appealing for family dinners or entertaining guests.
Storage Tips: Best Practices For Freshness
This casserole stores exceptionally well and is perfect for meal prep. Allow it to cool completely before transferring to airtight containers.
Refrigerate for up to 4 days or freeze for 2–3 months.
When reheating, cover with foil to prevent the cheese from drying out, and bake at 350°F (175°C) until warmed through.
For individual portions, microwave for 2–3 minutes or until heated, stirring halfway to maintain a creamy texture and even warmth.
Frequently Asked Questions
1. Can I use red or brown lentils instead?
Yes, red or brown lentils can work, but cooking times vary. Red lentils cook faster and may become softer, while brown lentils hold shape more like green lentils.
Adjust simmering time accordingly to avoid mushy or undercooked lentils.
2. Is this recipe suitable for a vegan diet?
Absolutely! Simply substitute the Romano cheese with a plant-based alternative or nutritional yeast to maintain the cheesy flavor without dairy.
3. Can I prepare the sauce ahead of time?
Yes, the marinara sauce can be made 1–2 days in advance and stored in the fridge.
This allows the flavors to deepen, making the final casserole even more flavorful.
4. How do I prevent the squash from being watery?
Make sure to remove excess moisture after roasting by fluffing with a fork and gently pressing with a paper towel if needed.
Avoid overcooking, which can release extra water.
5. Can this dish be made gluten-free?
It is naturally gluten-free as written, since spaghetti squash replaces traditional pasta and all other ingredients are free from gluten.
Just double-check canned or processed ingredients for hidden gluten.
