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    Zen and Zaatar » Recipes » Main Dishes

    Vegan Spaghetti Squash Bolognese (Gluten-Free)

    Published: Feb 11, 2017 · Modified: Mar 30, 2025 by Zena | Zen and Zaatar · This post may contain affiliate links · Leave a Comment

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    spaghetti squash bolognese lentil vegan vegetarian low carb gluten free pasta zoodles zuchinni noodles tomato sauce italian food blog recipe zenanzaatar

    This vegan, gluten-free spaghetti squash bolognese is a healthy, low-carb alternative to traditional spaghetti dishes! It requires minimal effort and is done in about an hour, perfect for nights when you are craving comfort food but want to opt for a guilt-free option!

    spaghetti squash bolognese lentil vegan vegetarian low carb gluten free pasta zoodles zuchinni noodles tomato sauce italian food blog recipe zenanzaatar

    When I made this for the first time at my parents' house, even my parents who almost always opt for a dish including meat, could not resist helping themselves to seconds! The lentils make this dish meaty and packed with protein.

    spaghetti squash bolognese lentil vegan vegetarian low carb gluten free pasta zoodles zuchinni noodles tomato sauce italian food blog recipe zenanzaatar

    The first time I made spaghetti squash I thought it was magical how a seemingly plain yellow squash could turn into something that resembled real spaghetti! Although it has the sweetness of squash, when seasoned with olive oil and a little salt and pepper, it pairs perfectly with any pasta sauce.

    spaghetti squash bolognese lentil vegan vegetarian low carb gluten free pasta zoodles zuchinni noodles tomato sauce italian food blog recipe zenanzaatar

    My parents always loved to make us spaghetti with meat sauce when my sister and I were children, after long work days, but now they have a new alternative to spaghetti that they love after I exposed them to this dish- there were no leftovers!

    It is also definitely a crowd-pleaser when you are trying to impress guests that are skeptical about how delicious a healthy, vegan, and gluten-free meal can be! If you're looking for more wholesome, vegan pasta recipes, my vegan eggplant meatballs with red pepper pasta are another family favorite.

    spaghetti squash bolognese lentil vegan vegetarian low carb gluten free pasta zoodles zuchinni noodles tomato sauce italian food blog recipe zenanzaatar

    I hope you love this recipe as much as I do! Be sure to comment below if you try it or share your recreations with me on Instagram @zenandzaatar!

    Recipe

    spaghetti squash bolognese lentil vegan vegetarian low carb gluten free pasta zoodles zuchinni noodles tomato sauce italian food blog recipe zenanzaatar

    Vegan Spaghetti Squash Bolognese (Gluten-Free)

    Zena Hassoun
    A low carb, healthy alternative to traditional pasta dishes, this vegan and gluten free spaghetti squash bolognese made with lentils makes for a simple, guilt-free meal when you are craving comfort food!
    No ratings yet
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    Prep Time 35 minutes mins
    Cook Time 30 minutes mins
    Total Time 1 hour hr 5 minutes mins
    Cuisine Vegan
    Servings 2 -3
    Calories 347 kcal

    Ingredients
      

    Spaghetti Squash

    • 1 large spaghetti squash
    • 1 tablespoon olive oil optional
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper

    Lentil Bolognese

    • 1 tablespoon olive oil or 2 tablespoon water
    • ¾ cup green or brown lentils
    • ½ cup finely diced or shredded carrots optional
    • 1 small onion finely diced
    • 3 cloves garlic minced
    • 2 cups vegetable broth or water
    • 2 15 oz. cans tomato sauce
    • ½ teaspoon oregano
    • ½ teaspoon dried basil
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon red pepper flakes optional
    • ¼ cup parsley leaves chopped
    • 2 tablespoon tomato paste optional

    Instructions
     

    • Preheat the oven to 400F. If your squash is tough to chop in half, pierce it a few times with a fork and microwave it for 2-3 mins, Cut the squash in half lengthwise, and scoop out the seeds and soft inside, careful not to dig in too much into the squash. Brush each squash half with olive oil or lightly dampen with water, and sprinkle with salt and pepper. Place on a parchment-lined baking sheet, with the insides facing down. Bake for 35-45 minutes, depending on the size of the squash, until the spaghetti-like strands easily pull apart.
    • Meanwhile, prepare the lentil bolognese. Sauté diced onions, garlic, and diced carrots in olive oil or water in a pot for 5 mins, or until fragrant and onions are translucent. Rinse and drain lentils. Add lentils and vegetable broth, bring to a boil, and simmer on low for 20 mins.
    • Add tomato sauce and spices. Bring to a boil, and then lower heat and simmer for 5-10 minutes. If the sauce needs to be thicker, add tomato paste. If needed, thin with some water. Remove from heat, add chopped parsley, and stir through.
      Once the squash is cooked through, use a fork to scrape out the insides of the squash, and set aside the spaghetti-like strands. You can also leave them in the squash if you choose to present the dish that way. Top the spaghetti squash with the lentil bolognese and serve!

    Nutrition

    Serving: 1servingCalories: 347kcalCarbohydrates: 58gProtein: 12gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 9gSodium: 2575mgFiber: 15gSugar: 25g
    Tried this recipe?Leave a comment below and tag @zenandzaatar on social!

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    Headshot image of the author of Zen and Zaatar, Zena Hassoun, MS.

    Welcome!

    Hi, I’m Zena, a passionate home cook with a Master’s in Medical Health Sciences. I’ve been vegan for nearly a decade and love creating approachable, Mediterranean-inspired recipes that nourish your body and soul.

    More about me

    55+ Vegan Recipes for Real Life

    The cover image of my e-cookbook, with text overlay "Vegan is Delicious: 55+ nourishing, innovative, plant-based recipes to satisfy vegans and omnivores alike! by Zena Hassoun, M.S., creator of Zen and Zaatar."

    Tired of the same meals or relying on takeout? Vegan is Delicious is full of flavorful, plant-based recipes (with photos!) plus a 7-day meal plan to make home cooking feel effortless.

    Get it now!

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