Pumpkin-Spaghetti Squash Casserole

Adapted from www.sodiumgirl.com

Serves 4


1 small- to medium-sized spaghetti squash

1 can no-salt-added pumpkin puree

2 cups no-salt-added tomato puree

1 tablespoon dried oregano

1 tablespoon dried onion flakes

½ teaspoon garlic 

¼ teaspoon ground black paper

Pinch cinnamon

Smoked paprika to sprinkle (optional) 


  1. Preheat oven to 375 degrees.
  2. Squash: Cut in half lengthwise. Scrape out the seeds with a spoon. Place face down in a roasting pan or baking dish with just a little water covering the bottom of the pan. Cover the pan with aluminum foil if desired. Roast for 45 minutes. Let it cool then, with a fork, rake out the spaghetti strings from the skins. 
  3. Sauce: Warm the pumpkin purée in a pot over medium heat. Add the tomato purée and spices. Stir to combine. Cook for 10 minutes, while stirring.
  4. Add the spaghetti strings to the pot. Stir gently, being careful not to “mush” the squash noodles.  
  5. Pour the mixtures into a greased casserole dish. 
  6. Sprinkle paprika on top, if using. Bake at 375 degrees for 15 minutes, then broil on low for 2 minutes to crisp the top.
  7. Serve warm.

Sodium Count: Spaghetti squash 17mg per cup; Canned tomato puree 15mg per ½ cup, depending on brand.

Click here for more heart healthy recipes.