Spicy Tomato Garlic Shrimp with Roasted Spaghetti Squash

🍅🍤🍝 Kick off October with this flavorful, cozy, healthy and easy meal! Enjoy 💗


- One large sized spaghetti squash, halved lengthwise

- 2 tsp olive oil

- 1 pound large peeled and deveined shrimp

- ½ cup diced yellow onion

- 2 cloves minced fresh garlic

- 1 tsp dried basil

- 1 tsp dried oregano

- 15 oz can crushed organic san marzano tomatoes

- 1 tsp crushed red pepper flakes

- ½ tsp dried parsley

- Salt and pepper to taste

- ½ cup chicken broth

- ½ cup plain low-fat or whole fat Organic Greek yogurt brought to room temperature


  1. Preheat oven to 425 F. Line a baking sheet with parchment and spray it with cooking spray.

  2. Pierce squash several times with a fork and microwave for 8 minutes. Remove and carefully cut in half lengthwise. Microwaving it first makes it easier to cut.

  3. Clean out seeds and strings from squash. Brush both halves with olive oil, sprinkle with seasonings. (I used everything but the bagel) liberal amounts and place cut side down and bake for 30-35 minutes until the skin appears to be browning.

  4. Let the squash cool slightly before scraping out the flesh with a fork.

  5. Meanwhile, heat a 9-10 inch skillet over medium-high heat and spray it with cooking spray. When the skillet is hot add in the shrimp and sprinkle with salt and pepper.

  6. Cook the shrimp for about 1-2 minutes per side then remove them from the skillet onto a plate. Place the skillet back on the burner and add in the olive oil.

  7. When the oil is hot add in the diced onion and cook for about 3 minutes or until it is translucent. Add in the garlic and cook for another minute.

  8. Add in the crushed tomatoes, red pepper flakes, salt, basil, oregano, and parsley and stir everything together. Simmer the tomato mixture over medium low heat for about 5 minutes. Stir in the chicken broth then remove the skillet from the heat.

  9. Add in the Greek yogurt and stir the sauce until it is incorporated and smooth. Add the shrimp back into the sauce and stir to coat them.

  10. Serve the shrimp and tomato sauce on top of the prepared spaghetti squash.

  11. Add chopped parsley or basil if desired.


- It is important to add the Greek yogurt off the heat to ensure that it doesn't curdle in the sauce.

- To prevent the dish from becoming too soupy I have found that when you scrape out the strands of cooled spaghetti squash squeeze the excess liquid out with your hands or wring out using a clean tea towel or cheesecloth, just as you would squeeze excess liquid out of defrosted frozen spinach.