Spaghetti Squash with Tomato Lentil Sauce (Serves 1)

Intro:

Ever feel like twirling a fork through a comforting bowl of spaghetti without triggering a post-carb slump? This solo-friendly Spaghetti Squash with Tomato Lentil Sauce gives you that nostalgic Italian vibe, minus the blood sugar rollercoaster. Rich in fibre, plant protein, and slow-burning carbs, it’s a brilliant low GI dinner (or hearty lunch) option that doesn’t taste like it’s trying to be “healthy” — even though it totally is.

The best part? No pasta water to drain, no pots to juggle. Just a squash, a spoon, and one pan to simmer some saucy goodness. You in?

🥄 Ingredients:

For the Spaghetti Squash:

½ medium spaghetti squash (approx. 500g), seeds removed
1 tsp olive oil
Salt & pepper to taste

For the Lentil Sauce:

½ cup canned brown lentils (drained and rinsed)
½ cup canned crushed tomatoes
1 tsp tomato paste
½ small onion, finely diced
1 garlic clove, minced
¼ tsp dried oregano
¼ tsp ground cumin (optional for warmth)
1 tsp olive oil
Salt & cracked pepper to taste
Chilli flakes (optional)

Toppings (Optional but recommended):

1 tbsp crumbled feta or grated parmesan
A handful of baby spinach or fresh basil

🍳 Step-by-Step Instructions:

1. Roast the Spaghetti Squash:

Preheat your oven to 200°C (fan 180°C).
Drizzle the inside of the squash half with olive oil, season with salt and pepper.
Place cut-side down on a lined baking tray and roast for 35–40 minutes until the flesh is tender and strands easily with a fork.
Let it cool slightly, then scrape the flesh into spaghetti-like strands with a fork. Set aside in its shell (hello, built-in bowl).

2. Make the Lentil Sauce:

Heat olive oil in a small non-stick pan over medium heat.
Add onion and garlic, sauté until soft (about 3–4 mins).
Stir in tomato paste, crushed tomatoes, oregano, cumin, and season with salt and pepper.
Add lentils and simmer for 8–10 minutes, stirring occasionally until thick and flavourful.
If needed, add a splash of water to loosen.

3. Assemble & Serve:

Spoon the warm lentil tomato sauce into the spaghetti squash shell.
Top with feta/parmesan, chilli flakes, and a handful of greens.
Dig in with a fork and feel smug.

🥦 Why It’s Low GI & Nutritionally Brilliant:

Spaghetti squash is a naturally low-GI veg that mimics pasta texture without spiking blood sugar.
Brown lentils are packed with soluble fibre and protein, slowing digestion and keeping you full.
Tomatoes, onions, and garlic bring antioxidant and anti-inflammatory properties, supporting immunity and gut health.
Olive oil offers heart-healthy monounsaturated fats for balanced blood glucose response.

Together, this dish is a perfect combo of slow-digesting carbs, fibre, and plant-based protein — the holy trinity of low GI meals.

🕒 Best Time to Enjoy This Meal:

Dinner — Ideal as a satisfying evening option that won’t weigh you down. It’s also light enough for a late lunch if you’ve had a heavier breakfast.

💡 Bonus Tips for Low GI Solo Cooking:

Bake once, eat twice: Roast the other squash half while you’re at it and keep it for a speedy lunch tomorrow.
Double the sauce and freeze half in a small jar for a future weeknight rescue.
Add tempeh or tofu crumbles for an extra protein boost — both are low GI.
If squash is out of season, serve the lentil sauce over roasted zucchini boats or brown basmati rice.

🛒 Pantry Prep Tip:

Keep canned lentils, tomatoes, and a squash on standby — they all last ages and can transform into this meal in under an hour.

❤️ Plan4One.com Wrap-Up:

Low GI doesn’t mean low flavour — and this recipe proves it with fork-twirling satisfaction and solo-sized ease. Keen to try more balanced blood sugar-friendly meals? Don’t forget to check out our Low GI recipe collection, share this recipe with a fellow solo health warrior, and subscribe to Plan4One for fresh ideas every week.