Spaghetti Squash Boats – Easy Meal Prep Healthy Dinner Recipes! – Mind Over Munch

Mmmmm. I love spaghetti! But a serving size is… well… small. Who only eats THAT much spaghetti?! For almost the SAME amount of carbs and calories,
we could eat an ENTIRE spaghetti squash AND get our veggies in at the same time! Not too shabby, eh? Hey, Munchies! Welcome if you’re new, I’m Alyssia! And today we are making spaghetti squash boats
three ways. It’s an AWESOME way to get in those veggies,
easy to meal prep, AND it’s great for anyone looking for a “pasta” substitute. Let’s get this out of the way: There’s nothing WRONG with pasta or carbs. Carbs are GREAT fuel, they are not the enemy,
so don’t accuse me of saying they are. The fact is, we only need SO much fuel and,
the truth is, as you saw from the intro, you can get far more VOLUME for the same calories
and carbs when it comes to spaghetti squash versus spaghetti. If you want to make these recipes with regular
pasta, go right ahead. So, first, we need to start by learning HOW
to prepare a spaghetti squash. So, we’ve got to start by cutting our squash
in half lengthwise. Now I HIGHLY recommend poking holes in your
squash and microwaving it for about five minutes first before attempting to cut it. While filming the second episode ever of Mind
Over Munch, I attempted to cut a raw spaghetti squash and I actually broke my knife…. So, microwave that baby and let it cool to
the touch, and then you’re going to want to use your knife to score the squash and
line up your cut. I’m using a serrated melon knife, but any
kind of large chef’s knife will work. Cut your squash in half lengthwise, like so,
and use a large spoon to scrape out the guts and seeds. FUN FACT: You can absolutely bake those seeds
up and enjoy just like you would pumpkin seeds! Line a baking sheet with parchment paper and
you’re going to brush on some olive oil, and sprinkle on some salt and pep, and then
flip them over, cut-side down. Transfer to the oven and bake at 400 degrees
Fahrenheit for about 40 minutes. The time will vary based on YOUR oven and
the size of the squash. You want it to be tender and soft inside,
but still fairly firm outside. Now you can either store the squash for later
in the week, OR move on to your recipes! So, whenever you’re ready to make your recipe,
use a fork to scrape away the flesh and reveal that SPAGHETTI texture! So cool! Let’s be real – it doesn’t really TASTE
like spaghetti, but it is a great visual trick and is still very tasty. The first recipe we’re making is our Buffalo
Chicken Spaghetti Squash Boat. Here are the ingredients you will need. This is SO easy to throw together on a weeknight. I usually have some prepped protein, so I’m
just using this shredded chicken that I cooked earlier in the week. Into a large mixing bowl, add Greek yogurt,
buffalo sauce, garlic powder, and salt and pep. Mix to combine. Then, add your shredded chicken, crumbled
blue cheese, and green onion. Again, mix to combine. Grab your cooked and shredded spaghetti squash
halves and place them onto a baking sheet lined with parchment paper. Spoon your buffalo chicken mixture onto your
squash, like so, and mix it up! Top them off with a little shredded cheddar
cheese, and bake in an oven preheated to 350 degrees Fahrenheit for about 20 minutes, until
the cheese is nice and melty and golden brown. Feel free to broil the last few minutes to
really brown it up. I like to top mine with a little extra hot
sauce and some of my homemade blue cheese dressing, which can be found in my UnJunk
Your Foods eBook! What about a COLD salad spaghetti squash? Yup! Next up we’re going to make my Mediterranean
Spaghetti Squash Boat! Here are the ingredients you will need: In a large mixing bowl, add chickpeas, green
bell pepper, red bell pepper, red onion, garlic, kalamata olives, parsley, salt, lemon juice,
and olive oil. Mix to combine. This boat is also very meal preppable, because
I make this Mediterranean salad almost weekly and store it for later. I also love to keep my homemade vegan pesto
on hand for moments like this. It’s a great vegan, low-fat substitute for
traditional pesto and I have a video for that, which I will link below! You could, of course, use a regular pesto
but, remember, that pesto is not traditionally VEGAN, and this boat is otherwise completely
plant-based, for those who are looking for it. Once again, onto your cooked and shredded
spaghetti squash, add pesto and your Mediterranean salad. Mix it up! No need to bake this one! This spaghetti squash salad is great cold,
and it’s ready to eat! If you’re enjoying the recipes and tips
so far, don’t forget to subscribe and hit that bell so you’re notified of new videos
each week! Go ahead… I’ll wait… Okay, this last one is probably my favorite
one of all, obviously…it is a PIZZA Spaghetti Squash Boat! Here are the ingredients you will need. Onto your spaghetti squash, you’re going
to add your pasta sauce and shredded mozzarella cheese, and then mix it in. Then, we’re going to top it off with some MORE
mozzarella cheese, as well as some flaked parmesan cheese. Now it’s time for our pizza toppings. Today I’m going with mushrooms, green bell
pepper, red onion, mini pepperonis, and parsley. Bake in an oven preheated to 350 degrees Fahrenheit
for about 15 minutes, broil if needed to get the cheese get nice and golden brown. Serve and enjoy! All of these recipes are SUPER easy to throw
together, a TASTY way to get in those veggies AND they’re affordable! All of these recipes clocked in between $2
and $4 per serving! We used affordable, fuel-filled ingredients
for HEFTY servings! I love it, and I hope you do, too! Now to thank those of you who stuck around,
I have a BONUS video on my Facebook page,, showing my Broccoli
Mac and Cheese Spaghetti Squash Boat! Check it out now, it is SO delicious and super
easy, just 5 ingredients on top of that spaghetti squash I believe, you will NOT be disappointed! Let me know which boat you’re most excited
to try, and feel free to share any favorite spaghetti squash preparation methods in the
comments! I will see you next week, and remember, it’s
all a matter of Mind Over Munch!

About the author


  1. You are brilliant! This channel will have over a million subscribers if people tell their discerning friends about how truly clever you are with every day ingredients.

  2. I subscribed because of 4:12
    Classy and playful at the same time? I didn't even know that was possible!

  3. how do you serve it do you cut the whole squash into pieces and then serve? Obsessed with your videos currently watching to help me calm down from a panic attack and its working amazingly! thank you Alyssia!!

  4. LOL!! I broke my cutting board! Have it in the oven now and now I know to put it in the microwave first. I was cracking up when you said you broke your knife!

  5. I've had a spaghetti squash sitting on my counter, just waiting for this video. thanks for teaching me how to cook it.

  6. I watch your videos and always appreciate the time and effort you take to create them. You are one of most underrated food channels out on YouTube but you are so versatile and so caring. I know you are going to get the chance to reach out to more of us that need to be educated on the food we consume. I loved your cereal video and how you went through so many boxes, dissecting and explains them. Thank you for all that you do!

  7. I want to try all of them, they look delicious. You are amazing. Thank you for posting. I'll keep this in my history so when I go to make it, I can look back. The thing I might forget is to poke and nuke for 5 minutes.

  8. I tried this idea tonight for dinner, and we LOVED it! One spaghetti squash is perfect for two people! It's like a mini-casserole!! I used shredded chicken breast, broccoli, and shredded cheese, olive oil, s&p! These ideas are great! Thank you for the video! I gave it a thumbs up! 👍👏🏻

  9. My 6 year old daughter is excited to try these…especially the pizza one. She would also like to know how you did the yin and yang with the salt and pepper. Thank you for sharing.

  10. How are you gonna put healthy in the title but yet use oil a TON of dairy(in the first recipe) and meat.. that's not healthy at all.

  11. Wtf i thought this was a Vegan channel!!!?!?!!??????? that was the flesh of INNOCENT ANIMALS WHO WERE MURDERED!!! how dare u!!!!!!!! 😡😡😡😡

  12. I don't know how one boat is one serving?? When I took out all flesh from a medium spaghetti squash, I had enough for 6 or more servings.

  13. like recipes. think crack hulls of seeds get green seeds like see in punkiness seeds? maybe use seeds make seed milk in blender?

  14. Omg! I am so glad that I have found you. I was looking for recipes for spaghetti squash, and I got a whole lot more. I just subscribed to your channel. I am going to enjoy it.

  15. Ooh, you should try with cheddar cheese, bell peppers, onions, mushrooms and Italian sausage. Though I must confess I do add a little bit of thin noodles to help trick myself into thinking I'm eating a hefty portion of pasta but just a little.😜

  16. Ма ти луда ли си ма? Ма как може да не искаш да ядеш спагети ? Ма те се пипат. Те се чувстват. Те се обичат и обгрижват. Стига с тези веган тикви. И спагетите са веган ма. Ти какво се опитваш да докажеш с това видео? Ма те ги правят в Италия. Те са страхотни. Аз не разбирам, кой би гласувал за Бойко. Може би някой като теб.. СПАГЕТИ СПАГЕТИ СПАГЕТИ.


  18. I loved how straight forward and easy you explained everything. All of this looks absolutely yummy and I can't wait to give it a go myself. Thank you!

  19. I don't have a microwave and I don't want one! So to soften for cutting, would you suggest par boiling? And how long?

  20. Wow mind blown, love your recipes. You are saving a life. I hope to reverse my prediabetic diagnosis one recipe at a time. Tfs

  21. I hope you don't mind but I recommended your channel to some patients of mine who have really bad diets and needed some help learning how to cook. I love how you use real food not biochemistry. I just wanted to say thank you for being a great resource for people. Also my husband loves your videos. Who know? Maybe he might get brave and try to cook something!

  22. hi there,i just saw ur video..n the pizza squash looks very actually looking for a non carbs diabetic n no carbs n sugarmy doctor recomended me..i need to watch what i eat so my baby can come out gonna try these squash recepies..thanks

  23. Yes you did not vilify CARBS. Carbs are great if you like being over weight and having high blood sugar and inflammation of you body tissues and the accompanying aches and pains that causes. There's more wrong with a carb filled diet but that's enough for now. Good day!

  24. I just watched your video. I've got a spaghetti squash (which I've only made once a long time ago). I'm trying to lose weight and I saw your video. I'm going to try your pizza one since I also have mushrooms, peppers, and onions. I also have the rest of the ingredients. It looks good.

  25. You are the best! I've done a lot of your recipes and they all come out delicious!!! I'm doing the salad one today for dinner, changing and adding some other ingredients, but thank you so much for the ideas 🙂

  26. Was anybody else nervous that she was gonna drop that ceramic pineapple? So close to the edge! LOL!!

  27. Off topic but your hair color is perfect! I always set out to get these colors but it's over $100 so I just stay with solid DIY colors. So pretty though!

  28. My boyfriend loved this! He ate ate all of the Squash insides and just left the bare minimum skin lol Thank you for making these recipes!

    I'm trying to incorporate more veggies because I feel like grains and protein are usually half of our meals. Your recipes help so much!

  29. I’m so so glad for this. I just bought a spaghetti squash for the very first time and I have no clue what to do with it. I have been wanting to find a really good recipe. Thank you!

  30. we dont have squash in turkey. i bought the seeds online and growed the plant myself just to find an alternative to pasta

  31. This is AMAZING!!! My wife absolutely loves these recipes. I wasn't a fan of spaghetti squash, but now am. 2 thumbs up 👍👍

  32. Never had spaghetti squash before. That looks sooo delicious, but why am I watching this at midnight and being so hungry. I must try this recipe soon.

  33. I made the pizza version last night and it was delicious. My daughter loved it too and it kept us satisfied all evening. Thank you, great stuff!

  34. If your knife broke while cutting a squash, either the knife was defective, or was being used incorrectly. I BATON my squash with a nightstick, using a big 9” Furi chef’s knife.

  35. Loved all your ideas for spaghetti squash! I also eat it like spaghetti, once cooked I put it in a bowl and top it with skinned, chopped, seeded fresh tomatoes, mixed with Olive oil, salt, a little pepper, 1 finely chopped garlic if you like it, chopped basil and freshly grated parmesan cheese on top. Very low in calories..😊. Not so low in calories is a spaghetti squash jam I make, with walnuts in it, delicious by itself with a little whipped cream on top, over bread, pancakes and cakes..

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