Southwestern Spaghetti Squash

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Craving carbs? Do you hunger for the loopy, noodly feel of pasta, but don’t want to load up on carbohydrates that offer little in the way of nutritional value? Spaghetti squash is the answer to your prayers. This hearty, healthy root vegetable contains flesh with a spaghetti-like texture when raked out with a fork. Scoop it out for a mound of noodles that aren’t noodles at all! They’re delicious strands of veggies that offer fiber and beta carotene in every bite!

We’ve taken our spaghetti squash on a journey to the American southwest. Some of our favorite, healthy flavors hail from this region, and this spaghetti squash recipe highlights them in such a nutritious way. Ground turkey offers lean protein, while black beans provide lean protein and a ton of fiber. Salsa and tomato both bring antioxidant power, to the table, and our own special taco seasoning is sure to have a place in your pantry the moment you taste its unique blend of herbs and spices.

This lean southwestern recipe will be a hit among kids and grown-ups alike. Prepare some for a well-rounded weeknight dinner, or make a big batch for everyone to dig into throughout the weekend. It’s spicy flavor and comforting combination of textures makes it a real favorite! Be sure to serve it to even the most skeptical of pasta-addicts! This dish will win them over; we promise!

Southwestern Spaghetti Squash

Southwestern Spaghetti Squash

Yields: 6 servings | Serving Size: 1-1/2 cups | Calories: 247 | Total Fat: 11 g | Saturated Fat: 4 g | Trans Fat: 0 g | Cholesterol: 50 mg | Sodium: 336 mg | Carbohydrates: 20 g | Dietary Fiber: 7 g | Sugars: 4 g | Protein: 19 g | SmartPoints (Freestyle): 7


  • 1 spaghetti squash
  • 1/8 cup olive oil, divided
  • 3/4 teaspoon salt, divided
  • Pepper to taste
  • 1 clove garlic, minced
  • 1 medium onion, minced
  • 10 ounces ground turkey
  • 1 (15-ounce) can black beans, drained
  • 1-1/2 cups salsa
  • 1 tablespoon Skinny taco seasoning
  • 1 tablespoon lime juice
  • 1 (3.5-ounce) low-fat mozzarella ball, roughly chopped
  • 1 large tomato, finely chopped
  • 1/4 cup fresh chives, roughly chopped (can be replaced with other herbs like cilantro or parsley)


  1. Preheat the oven to 375 degrees F.
  2. Slice the squash vertically in half then sprinkle the pulp side with 1/4 teaspoon salt and a dash of pepper then drizzle the half of the olive oil. Place the squash skin side up on a baking pan. Bake between 30 - 40 minutes or until tender.
  3. While waiting for the squash to cook, prepare the sauce. Over medium heat, in a medium saucepan with the remaining olive oil, sautè the garlic and onion for a minute. Add the turkey then toss until cooked through. Add the black beans, salsa and taco seasoning. Cook for another 10 minutes. Add the lime juice then add the remaining salt and pepper.
  4. When the squash is cooked, take it out then, stab the pulp side with a fork and shred the pulp. Transfer to the serving bowls.
  5. Distribute the sauce on top of the spaghetti squash then garnish with the mozzarella, tomatoes and chives.

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We’d love to hear what you think of this recipe, or what you’d like to see on our site. Leave us a comment in the comments section below.

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16 Comments on "Southwestern Spaghetti Squash"

  1. John Jeffs  November 6, 2016

    This is a great recipe, have made it many times….

  2. Stacey6  January 5, 2017

    My first time making spaghetti squash. And this recipe. My kids and my husband loved it and I can’t believe how low calorie and tasty it Is! Great recipe thank you!

  3. Jennelle  April 24, 2017

    This was so good. I used cilantro on top and my husband and I both loved it. Thanks for sharing.

  4. Tammy  November 5, 2017

    Our first time eating spaghetti squash and my husband and I loved this recipe. Thank you for posting! We will make this again.

    • Nichole Furlong  November 5, 2017

      We’re so glad to hear you loved the recipe, Tammy!

  5. Kelly  February 18, 2018

    Just made this tonight. It was amazing! I can’t wait to eat the leftovers tomorrow 🙂

  6. Ashley  July 5, 2018

    My family very much enjoyed this recipe!

    • Gale Compton  July 9, 2018

      Ashley, Great! Thank you for letting us know. 🙂

  7. Danaella  January 5, 2019

    Can you give me an ideea about the green salad?…what ingredients do you recommend?…thank you!

    • Nichole Furlong  January 5, 2019

      Hi Danaella, I’m not sure what green salad you are referring to, this particular recipe is for a spaghetti squash dish! If you’re looking for a salad, we have several delicious salad recipes on the site! Feel free to look around, we have a great search function!

  8. Danaella  January 6, 2019

    On day one at dinner you recommend Southwestern Spaghetti Squash with a green salad…and I was wondering what to use for this salad?…thank you!

    • Gale Compton  January 6, 2019

      Hi Danaella, Typically, I mixed some leafy greens, i.e. baby spinach, kale, and one other (whatever is available)…pretty simple. 🙂

  9. Jessica  July 9, 2020

    Is there any snacks in the 21 day meal plan? Also, am I allowed to drink protein after working out?

    • Gale Compton  July 11, 2020

      Jessica, Of course! Have you tried pea or hemp protein powders? These are my personal favorites.


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