Sautéed Spaghetti Squash with Mushrooms and Spinach

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Tender strands of spaghetti squash sautéed with earthy mushrooms and vibrant spinach for a nutrient-packed, grain-free side dish. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 60 minutes pairs whole medium spaghetti squash, extra virgin olive oil, cremini mushrooms, sliced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 150 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 45 min Serves 4 Mediterranean cuisine 150 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F (200°C). Cut 1 medium spaghetti squash in half lengthwise and scoop out the seeds. Place cut-side down on a baking sheet and roast for 40 minutes until tender.
  2. Step 2: While the squash roasts, heat 2 tablespoons extra virgin olive oil in a large skillet over medium heat. Add 3 minced garlic cloves and sauté for 30 seconds until fragrant.
  3. Step 3: Add 8 ounces sliced cremini mushrooms and cook for 5 minutes until browned and their moisture evaporates.
  4. Step 4: Stir in 4 cups fresh spinach and cook for 2-3 minutes until wilted.
  5. Step 5: Remove the squash from the oven and use a fork to scrape out the strands into the skillet with the mushrooms and spinach.
  6. Step 6: Toss everything together with 1 teaspoon sea salt, 1/2 teaspoon black pepper, and 2 tablespoons chopped fresh parsley. Cook for another 2 minutes to combine flavors before serving.

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Frequently asked questions

How long does Sautéed Spaghetti Squash with Mushrooms and Spinach take to make?

Total time is about 60 minutes (15 min prep + 45 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Sautéed Spaghetti Squash with Mushrooms and Spinach?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep whole medium spaghetti squash from drying out.

Can I substitute ingredients in Sautéed Spaghetti Squash with Mushrooms and Spinach?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Sautéed Spaghetti Squash with Mushrooms and Spinach for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Sautéed Spaghetti Squash with Mushrooms and Spinach whole30?

Yes — this recipe is tagged whole30, gluten free, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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