Spaghetti Squash Marinara Bar

A build-your-own plant-based bowl where roasted spaghetti squash meets a chunky mushroom-zucchini marinara, then splits into two paths. The keto side gets a rich walnut-mushroom crumble, briny olives, and hemp hearts for fat and texture without the carbs. The heartier side adds creamy white beans for a satisfying, complete meal. Everyone tops with fresh basil and builds exactly the plate they want.

By TasteBuds

Recipe details

Yield
4 people
Prep time
25 minutes
Cook time
50 minutes
Total time
50 minutes

Ingredients

  • 2 medium (about 2 lb each) spaghetti squash
  • 3 tbsp olive oil, divided
  • to taste salt
  • to taste black pepper, freshly ground
  • 1 large yellow onion
  • 5 cloves garlic
  • 12 oz cremini mushrooms
  • 1 large zucchini
  • 1 (28 oz) can crushed tomatoes
  • 2 tbsp tomato paste
  • 1½ tsp dried oregano
  • 1 tsp dried basil
  • ¼ tsp red pepper flakes (optional, for heat)
  • ¾ cup walnuts, raw
  • 2 tbsp nutritional yeast (optional, for savory depth)
  • 1 (15 oz) can white beans (cannellini or great northern, drained and rinsed)
  • ½ cup kalamata olives, pitted and halved
  • ¼ cup hemp hearts
  • 1 cup packed fresh basil

Instructions

  1. Preheat your oven to 400°F (200°C).
  2. Halve 2 medium spaghetti squash lengthwise and scoop out the seeds with a spoon.
  3. Brush the cut sides of the squash with 1 tbsp olive oil and season generously with salt and black pepper.
  4. Place the squash halves cut-side down on a large rimmed baking sheet lined with aluminum foil and roast for 40 minutes, until the flesh is tender when you poke it with a fork and the strands pull away easily.
  5. While the squash roasts, dice 1 large yellow onion.
  6. Mince 5 cloves garlic.
  7. Dice 12 oz cremini mushrooms into roughly ½-inch pieces.
  8. Dice 1 large zucchini into ½-inch cubes.
  9. Heat 1 tbsp olive oil in a large skillet over medium heat. Add the diced onion and sauté for 5 minutes, stirring occasionally, until it softens and turns translucent.
  10. Add the minced garlic and cook for 1 minute, stirring constantly, until it smells nutty and fragrant.
  11. Add the diced mushrooms and cook for 6 to 8 minutes, stirring occasionally, until they release their liquid and the edges start to brown.
  12. Add the diced zucchini and cook for 4 minutes, stirring a few times, until it starts to soften but still has a little bite.
  13. Stir in 2 tbsp tomato paste and cook for 1 minute, stirring constantly, until it darkens and smells sweet.
  14. Add 1 (28 oz) can crushed tomatoes, 1½ tsp dried oregano, 1 tsp dried basil, and ¼ tsp red pepper flakes (if using). Stir well, bring to a gentle simmer, then reduce heat to low and let it bubble gently for 10 minutes, stirring occasionally, until the sauce thickens and the flavors meld. Taste and add salt and black pepper as needed.
  15. While the marinara simmers, make the walnut-mushroom crumble. Heat 1 tbsp olive oil in a small skillet over medium heat.
  16. Roughly chop ¾ cup raw walnuts.
  17. Add the chopped walnuts to the skillet and toast for 3 to 4 minutes, stirring frequently, until they smell warm and nutty and turn a shade darker. Remove from heat and stir in 2 tbsp nutritional yeast (if using), plus a pinch of salt. Set aside.
  18. Drain and rinse 1 (15 oz) can white beans and set aside.
  19. Halve and pit ½ cup kalamata olives.
  20. Tear 1 cup packed fresh basil into bite-sized pieces.
  21. When the squash is done, remove it from the oven and let it cool for 3 to 4 minutes. Use a fork to scrape the flesh into long strands, working from the edges toward the center. Fluff the strands and keep them in the shells or transfer to a serving bowl.
  22. Set out the spaghetti squash, marinara, white beans, walnut-mushroom crumble, olives, ¼ cup hemp hearts, and torn basil in separate bowls. Let everyone build their own plate: keto diners start with squash and marinara, then top with the walnut crumble, olives, hemp hearts, and basil; heartier eaters add the white beans and any other toppings they like.