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a close up of sun dried tomato spaghetti squash in a ceramic bowl

Sun-Dried Tomato Spaghetti Squash With Caramelized Onions

  • Author: Jess
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Bake
  • Cuisine: American


This full-flavoured recipe is perfect for a lighter dinner with fresh ingredients!



Spaghetti Squash

  • 1 large spaghetti squash
  • 1 tbsp olive oil 

Sun-Dried Tomato Pesto

  • 1 cup sun-dried tomatoes. (in oil works best) 
  • 1 cup basil
  • 2 garlic clove
  • 1/4 cup toasted pine nuts
  • 1/3 cup olive oil
  • salt & pepper to taste

Caramelized Onions

  • 1 tbsp olive oil
  • 1 large onion
  • 1/4 tsp salt


  • 1/4 cup crumbled goat cheese
  • 1 handful parsley, chopped


Spaghetti Squash

  1. Preheat your oven to 400 degrees F and line a baking sheet with parchment paper. 
  2. Cut your squash in half lengthwise, remove seeds, and brush the flesh with olive oil.
  3. Place your squash face down on your baking sheet, and place in the oven for 40-50 minutes, or until tender.
  4. Once cooled, take a fork and begin to scrape out your squash. It should scrape rather easy, and resemble spaghetti. (If your squash is too hard to scape, it needs to be cooked longer)
  5. While the squash cooks, prepare the rest of the ingredients 

Sun-dried tomato pesto

  1. Place your sun-dried tomatoes, basil, garlic, toasted pine nuts, and olive oil in a food processor. Pulse until a paste form. Add salt and pepper to taste.

Caramelized onions

  1. Heat 1 tbsp olive oil in a large saucepan. Chop your onion and add it to the pan with the salt on medium-low heat. Cook for 15-20 minutes, mixing every few minutes.


  1. Add half of your sun-dried tomato pesto to the pan on medium heat. Cook for 2 minutes. Add your squash and mix until everything is well combined. Add more pesto if needed, or reserve the rest for another time. 
  2. Top with fresh chopped parsley and crumbled goat cheese. 


No time to bake the squash? Microwave it! Place the squash face down in a baking dish with 1 tbsp of water and microwave for 10-12 minutes or until tender when pierced with a fork. 

Sun-dried tomatoes in oil will give you a creamier pesto, but any sundried tomato will work. 

Store any leftover Sun-dried tomato pesto in a jar in the fridge to use for another time. 


  • Serving Size: 1/4 of the recipe
  • Calories: 380
  • Sugar: 2g
  • Fat: 20g
  • Saturated Fat: 4g
  • Carbohydrates: 17g
  • Fiber: 4g
  • Protein: 10g

Keywords: spaghetti squash main, spaghetti squash recipe