Kale and Walnut Spaghetti Squash

Sep 14, 2020

2 medium spaghetti squash
1 tbsp avocado oil
½ onion
4 cups kale (may substitute with spinach)
Salt and pepper
½ cup walnuts, chopped
¼ cup Parmesan cheese


  1. Preheat the oven to 400 degrees.
  2. Cut the spaghetti squash lengthwise from stem to tail. Use a spoon to scrape out the
    seeds and stringy flesh from the inside. Discard the seeds.
  3. Place the squash halves cut-side down in a roasting pan or baking dish.
  4. Pour a little water in the pan, enough to cover the bottom (optional). Water will help
    the squash steam and become more tender. You could also cover the pan with foil.
  5. Roast the squash for 30-45 minutes. Smaller squash will cook more quickly than larger
    squash. Check after 30 minutes.
  6. The squash will be tender and will be able to easily pierce a fork through the flesh all the
    way to the peel. If the spaghetti strands are still a bit crunchy, bake for another 15-20
  7. Flip the squash to be cut-side up. Use a fork to gently pull the squash flesh from the peel
    to separate into strands.
  8. While the squash is baking, in a sauté pan over medium heat, add 1 tablespoon of
    avocado oil. Once heated, add onions and cook for about 5 minutes and are beginning
    to brown.
  9. Add kale to pan and cover. Cook for about 4-5 minutes until kale has wilted.
  10. Remove lid and add spaghetti squash and walnuts to the pan. Sprinkle parmesan cheese
    if desired. Salt and pepper to taste.
  11. To add additional protein, combine meal with chicken or shrimp.

    Nutritional info per serving: serves 6
    Calories: 189
    Protein: 5.9
    Fat: 11.4
    Carbs: 20.6

Healthy Lifestyle

80% Nutrition, 20% Exercise

Remember, you can’t out-exercise a bad diet. A healthy lifestyle, especially for weight loss, is 80% nutrition, and only 20% exercise.

Let Betsy’s Nutritional Consulting help you begin on a journey to a healthier you. You will feel better inside and out!

Have questions? Ready to get started creating a healthier you? Ready to learn healthy eating that will last a lifetime?

Healthy Living

Recent Recipes

Grilled Romaine with Chicken

Grilled Romaine with Chicken

Ingredients 2 heads of fresh and firm romaine lettuce, cut vertically (4 halves) 2 tbsp avocado oil Salt and pepper 1 lemon, cut in half 4 tbsp fresh parmesan cheese 1 lb grilled chicken Directions...

read more
Cauliflower Fried Rice with Chicken

Cauliflower Fried Rice with Chicken

Ingredients Olive oil 1 egg 2 egg whites 1, 14 oz bag frozen stir fry veggies 2 garlic cloves, minced 1, 10 oz bag frozen cauliflower rice 4 tbsp low sodium soy sauce 1 lb baked or grilled chicken...

read more
Balsamic Salmon and Brussels

Balsamic Salmon and Brussels

Ingredients Salmon 4, 6 oz wild salmon fillets Salt and pepper 1 tbsp avocado oil Parsley for garnish Balsamic Glaze             ¼ cup balsamic...

read more