Spaghetti squash and kale is one of those easy, no-fuss meals that feels wholesome and nourishing, especially when you’re in the mood for something light but still satisfying. Roasted spaghetti squash gets tossed with tender kale, sweet onions, a little garlic, and finished off with crunchy walnuts and a generous sprinkle of parmesan cheese. It’s a cozy meatless dish you can enjoy for lunch or dinner—simple, earthy, and just the right amount of comfort.
You can enjoy it just as it is, or pair it with a bit of protein on top—grilled chicken, shrimp, or even crispy tofu would work great.
A Light, Comforting Bowl Full of Flavor
If you’re looking to mix up your spaghetti squash game, this combo with kale is a keeper. The squash has a mild, slightly sweet flavor that soaks up the garlicky olive oil and blends beautifully with the sautéed greens. The walnuts bring texture, and parmesan adds a salty, nutty kick to tie everything together.
First, you’ll roast your spaghetti squash until it’s perfectly tender. While that’s going, the onions and garlic get sautéed until soft and fragrant. Then you’ll stir in the kale to wilt, mix in the squash, and finish with your toppings. It’s easy, forgiving, and full of good-for-you ingredients.
Ingredients and Substitutions
Spaghetti Squash
You’ll need one medium spaghetti squash. After roasting, you’ll scrape out the strands with a fork to create that signature “noodle” texture.
Kale
This holds up nicely to the heat and adds a bit of bite. If you don’t have kale, spinach is a fine substitute. Just add it at the end and let it wilt gently—since it’s more delicate, it doesn’t need much cooking time.
Walnuts
They bring a nice crunch and subtle nuttiness to the dish. Feel free to use chopped pecans or sliced almonds instead if that’s what you have on hand.
Parmesan Cheese
Adds that savory, salty finish. You can skip it if you want to keep it dairy-free, but then bump up the salt slightly to make up for the flavor loss. Romano or asiago are also great swaps. If you’re vegetarian, look for a parmesan labeled as rennet-free or plant-based.
Onion and Garlic
These two build the flavor base—don’t skip them. The caramelized onion and garlic really bring the whole dish to life.
Olive Oil
Used for sautéing and roasting. You can use any neutral oil if preferred, like avocado or sunflower oil.
Salt and Pepper
Basic seasoning that balances and lifts all the other ingredients.
Tips and Tricks for a Smooth Prep
Cutting Spaghetti Squash Safely
Spaghetti squash can be a bit stubborn to slice through raw. Use a large, sharp chef’s knife and cut from top to bottom so gravity helps you out. If the skin’s too tough, pierce the squash all over with a fork and pop it in the microwave for 2–3 minutes to soften it up slightly before slicing.
Clean the Halves Well
Scoop out all the seeds and stringy pulp until you reach the firm, pale flesh. Drizzle each half with olive oil, season with salt and pepper, and roast cut-side up until it’s tender.
Know When It’s Done
The squash is ready when you can easily pull long strands from the flesh using a fork. It should have a nice, al dente texture—tender but not mushy.
How to Store Leftovers
This dish holds up well in the fridge. Store any leftovers in an airtight container and refrigerate for up to 5 days. Reheat gently in the microwave or toss it into a skillet over medium-low heat until warmed through.
Kale and Spaghetti Squash
This spaghetti squash and kale recipe is a simple, meatless option ideal for a light lunch or dinner. Oven-roasted spaghetti squash is combined with sautéed onions and kale, then finished with walnuts and parmesan cheese for a flavorful dish.
Ingredients
- 1 medium spaghetti squash
- 2 tablespoons olive oil, divided
- ½ teaspoon salt
- ¼ teaspoon pepper
- ½ medium onion, diced
- 2 cloves garlic, minced
- 2 cups kale, packed
- ½ cup chopped walnuts
- ¼ cup freshly grated parmesan cheese*
Instructions
- Preheat oven to 425°F and line a baking sheet with parchment paper.
- Slice the spaghetti squash in half lengthwise and remove the seeds and innards. Brush the inside of each half with 1 tablespoon olive oil, then season with salt and pepper. Place the halves cut side up on the baking sheet. Roast for 30–40 minutes, or until the squash strands easily pull away with a fork. Set aside.
- In a sauté pan over medium heat, add 1 tablespoon olive oil. Once heated, add the diced onion and cook for 4–5 minutes, until translucent and beginning to brown. Add the garlic and cook for 1 additional minute, until fragrant.
- Add the kale, cover the pan, and let it cook until wilted, about 4–5 minutes. While the kale is cooking, use a fork to scrape the spaghetti squash strands from the skin.
- Remove the lid and add the spaghetti squash strands and chopped walnuts to the pan. Stir everything together. Sprinkle with parmesan cheese and serve immediately.
Notes
- For a vegetarian version, replace the parmesan with a rennet-free or vegetarian-certified alternative cheese.
- Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 275Total Fat 19gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 15gCholesterol 5mgSodium 436mgCarbohydrates 24gFiber 6gSugar 8gProtein 7g
Dinnerfocus.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Frequently Asked Questions
How do you slice spaghetti squash in half without hurting yourself?
Use a large chef’s knife and carefully cut from stem to bottom. If it’s too hard, microwave the whole squash (pierced with a fork) for 2–3 minutes to soften the skin a bit. That should make slicing much easier.
Does spaghetti squash taste like regular pasta?
Not quite. It has its own unique flavor—mild and slightly sweet—but it does mimic pasta in texture and form. It’s more of a wholesome veggie twist on noodles than a true substitute.
How do you pick a ripe spaghetti squash?
Look for one that feels firm, has smooth skin, and feels heavy for its size. Avoid squash with soft spots or cracks.
Can I use spinach instead of kale?
Yes, spinach works fine. Just add it at the end since it cooks down much faster than kale.
Let me know if you’d like to see a protein-packed version of this with garlic butter shrimp or grilled chicken—this recipe is perfect as a base for so many add-ins!
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