Sauteed Onion & Mushroom Spaghetti Squash

Hi friends!

Fall is officially upon us, and I am no longer galavanting around Fiji (sad face!), but to make up for that, I am having some fun in the kitchen creating some warming fall meals. 🙂

I don’t know about you, but a plate of pasta (the real stuff) would leave me keeled over on my death bed, and while a plate of gluten free pasta is better, I find my digestion is happier grain free. So what’s a gal to do who still wants to enjoy a pasta dinner? Spaghetti squash to the rescue!

This recipe doesn’t require any chef skills, and you should be able to get most of it done while the spaghetti squash is roasting in the oven. The hardest part is chopping your veggies – you need someone strong to slice through that spaghetti squash, lol!

We had this as our side dish, with some chicken, but you could add some chickpeas to it and make it your main course too! If you’re wondering what nutritional yeast (one of the ingredients is), click here.

This recipe is:

  • grain free (& gluten free)
  • dairy free
  • vegan
  • vegetarian
  • Whole30 approved
  • paleo approved
  • candida approved (if you replaced the mushrooms with another veg)

Prep Time:

15 mins

Cook Time:

45 mins

Total Time:

60 mins




Spaghetti Squash

  • 2 small or 1 large spaghetti squash
  • 1 TBSP olive oil
  • sprinkle of salt & pepper

Roasted Cherry Tomatoes

  • 3 cups cherry tomatoes, roasted
  • 1 TBSP olive oil
  • 1 TBSP dried herbs (oregano, thyme, rosemary, or Italian seasoning)
  • sprinkle of salt & pepper

Everything Else

  • 2 TBSP butter, ghee or olive oil
  • 1 large onion, cut into large slices
  • 3 cups crimini mushrooms, cut into ⅓s or ½s
  • 2 tsp dried rosemary
  • 2 tsp dried parsley
  • good sprinkle of salt & pepper
  • 1 head kale, stems removed and sliced into small pieces
  • 3 cups cherry tomatoes, roasted (see above)
  • handful fresh basil, chopped
  • ⅓ cup nutritional yeast


Spaghetti Squash

  1. Preheat oven to 375F
  2. Slice the spaghetti squash(s) in half lengthwise
  3. Scoop out the insides
  4. Place on a baking sheet and brush with olive oil, salt & pepper
  5. Roast for 35-45 minutes, or until you can easily use a fork to get the spaghetti squash out

Roasted Tomatoes

  1. As soon as the spaghetti squash is in the oven, toss the cherry tomatoes in a bowl with olive oil, herbs, salt and pepper.
  2. Place on a parchment lined baking sheet and roast for about 30 minutes at 375F, until shrivelled but not crisp

Everything Else

  1. While your veggies are roasting, heat 2 TBSP oil in a pan over medium heat
  2. Sauté the onion for about 5 minutes until just starting to go translucent
  3. Add the mushrooms and sauté another 5 minutes
  4. Add the herbs, salt and pepper and continue to cook until mushrooms are softened (about another 5-10 minutes)
  5. Add the sliced kale and put a lid over the pan so it steams for 2-4 minutes, just until kale is wilted
  6. Once ready, stir in the roasted tomatoes
  7. If the spaghetti squash is not ready yet, turn down to very low heat, just to keep it warm.
  8. Otherwise, use a fork to remove spaghetti squash from its skin and add into the pan just to mix.
  9. Lastly, mix in nutritional yeast and top with fresh chopped basil.

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