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Hearty Spaghetti Squash and Lentil Bowl

Helen T. Patterson
A comforting, protein-packed spaghetti alternative, this baked spaghetti squash with lentil marinara combines tender roasted squash, hearty lentils, and a flavorful tomato sauce.
Perfect for quick dinners, meal prep, or a satisfying weeknight meal, it’s naturally vegetarian, gluten-free, and rich in fiber, vitamins, and plant-based protein.
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Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Course Dinner
Cuisine Italian
Servings 4

Equipment

  • 1 Large Baking Sheet
  • 1 medium saucepan
  • 1 NutriBullet or food processor
  • 1 9x13 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 9x13-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.