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Tex Mex Spaghetti Squash Boats are vegetarian healthy boats with beans, tomato sauce and cheese. | ifoodreal.com

These spaghetti squash boats is one of the best dinners I made. The texture, the flavour, the smell and the calories…all to die for! What a great light dinner, and it wasn’t hard. I don’t do hard, I’m “lazy”.

Tex Mex Spaghetti Squash Boats are vegetarian healthy boats with beans, tomato sauce and cheese. | ifoodreal.com

I had these 2 spaghetti squash laying in my fridge and no plan. I have made spaghetti squash casserole before and wanted to try the boats. Since this recipe came out, I created a few more spaghetti squash boats recipes: butter chicken spaghetti squash boats with coconut milk based traditional Indian sauce, chicken alfredo spaghetti squash boats with lighter Greek yogurt sauce and avocado and egg spaghetti squash boats.

Tex Mex Spaghetti Squash Boats are vegetarian healthy boats with beans, tomato sauce and cheese. | ifoodreal.com

I didn’t feel like chicken, so I knew beans would be in the picture today. All I had on hand was kidney beans but black beans would be perfect too. And then I took out onion. Of course garlic is a no brainer. And then I saw bell pepper. And as amazing smell started to take over my kitchen I thought of my black bean quinoa casserole and totally went that way.

Tex Mex Spaghetti Squash Boats are vegetarian healthy boats with beans, tomato sauce and cheese. | ifoodreal.com

And OMG was this meal delicious! Crunchy strands of spaghetti squash, almost like pasta but better, combined with beans, fresh cilantro and gooey cheese on top = heavenly. Just the best! One of the best parts of these spaghetti squash boats is that you eat a lot and feel like you completely pigged out but you did not.

Tex Mex Spaghetti Squash Boats are vegetarian healthy boats with beans, tomato sauce and cheese. | ifoodreal.com

Seriously, try this recipe, you will love it! Just bake the squash for 45 minutes. In the meanwhile, quickly saute the veggies, fill the boats, sprinkle with cheese, bake for another 10 minutes and done. Not much mess and clean up. And how convenient are they to serve and take to work?! And aren’t they the cutest yellow food ever?!

Let me know if you are crazy about these as I am!

Spaghetti Squash Boats Tex Mex

Spaghetti Squash Boats Tex Mex


  • 2 medium spaghetti squash
  • 1 small onion, finely chopped
  • 4 garlic cloves, crushed
  • 1 large bell pepper, diced
  • 14 oz red kidney or black bean beans, drained & rinsed
  • 1/2 tsp organic chili powder
  • 2 tbsp diced canned chilis or jalapeños (or to taste)
  • 1 cup tomato sauce
  • 1/2 cup cilantro, finely chopped + more for garnish
  • 1 + 1/2 cup Colby Jack/Tex Mex/Mozzarella cheese, shredded & divided
  • 1/4 tsp salt
  • 1/2 tsp ground black pepper
  • Cooking spray (I use Misto)


  1. Preheat oven to 375 degrees F. Cut squash in half and scoop out the seeds with a spoon. Lay skin side down on a rimmed baking sheet, lined with unbleached parchment paper, and sprinkle with salt and pepper. Bake for 45 mins or until cooked to a touch with a fork.
  2. In the meanwhile, preheat medium skillet on medium heat and spray with cooking spray. Add onion, garlic, bell pepper and saute for 4 - 5 minutes or until golden brown, stirring occasionally. Add beans, chili powder, chilis/jalapeños, tomato sauce, cilantro and stir. Remove from heat and add 1/2 cup cheese. Stir again.
  3. Remove baked spaghetti squash from the oven and let cool a few minutes. Fluff each squash "boat" with a fork releasing some of the strands, leaving the squash in a shell. Fill each "boat" with heaping 3/4 - 1 cup prepared bean/pepper etc. mixture and sprinkle with 1/4 cup cheese each. Bake for additional 10 minutes or until cheese is melted. Serve hot, garnished with extra cilantro.
  4. Storage Instructions: Refrigerate covered for up to 3 days. Do not freeze.

Nutritional Info

Servings Per Recipe: 4

Amount Per Serving = 1 boat:
Calories: 268.5
Total Fat: 7.9 g
Cholesterol: 22.7 mg
Sodium: 732.2 mg
Total Carbs: 38.8 g
Dietary Fiber: 10.4 g
Protein: 9.1 g
WW Points+: 6

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  1. Kim | Just For Clicks

    My kids love spaghetti squash. And I LOVE anything with a Mexican flair. So I will be making these asap… and am off to look at that quinoa casserole! Pinning both to add to the menu.

    • Olena

      Hm, that’s interesting your kids like spaghetti squash. I don’t remember if mine do. Will try tonight and see.:) Enjoy! These boats are amazing!!!

  2. Jacinta

    Squash is one thing I always hesitate to experiment with, but these look too good not to try!! When we get back from our trip, this will be on our menu for sure!!

    • Olena

      It is so easy and good!!! I discovered it last year and love it!!! I can’t say I’m a huge fan of peeling it though.:)

  3. elda

    I just discovered Spaghetti squash! Definitely making this! Love your style & simplicity in cooking! Thanks for sharing!

  4. Michaele

    Is there a reason you peel it or just a preference? I am making these tonight!

    • Olena

      I do not peel spaghetti squash. Maybe you meant fluff the inside to separate the strands? If so, the dish is more flavourful this way.

  5. Kat

    hum, 38 carbs? don’t know what you think low carb eating is, but that is NOT low carb. low carb is less than 27 & should actually be closer to 21-23 to be considered low carb.

    • Olena

      Hum, considered by who?! I’m not promoting any low carb diet or am on any. I actually think it’s unhealthy and dangerous. This recipe wouldn’t work for you for obvious reasons. Unfortunately. It’s delicious and healthy.

      • Jessi

        There are actually healthy ways to do low carb. Carb cycling is great for fat loss. You have high carb, normal carb, and super low carb days. This wouldn’t work for low carb but may be a great option for an average carb day.

    • Jan

      Kat, I’m diabetic & in the class that I went to about how to eat healthier, when the fiber is above 5g then you can take half of the fiber off the total of carbs. But need to watch the rest of info also. I’m allowed 35 to 45 carbs for breakfast & lunch, supper is 55 to 65. So I sure hope this helps.

  6. Leslie

    We are vegetarians and always looking for new ways to cook this. I make spaghetti squash all the time, just sautéed with a little olive oil, garlic and topped with Parmesan cheese or served with homemade sauce (just like my Mom used to do). I think I will add some veggie chorizo into this next time! But this is simply DELISH!!!

  7. Monica

    I made these last night and they were delicious! My only comment would be that I would use a smaller spaghetti squash next time, or up the filling. The filling to squash ratio was a little off.

    • Olena

      Glad you liked these! I personally didn’t find that but I guess it’s a personal preference. For example, I don’t like too cheesy things either, and some people love food swimming in cheese.

  8. Jennifer

    I made this and enjoyed it as it was super delicious… I’m watching my carbs & processed food intake so this was great … As to the person who said its not low carb it’s on south beach phase 1 of accepted foods so thats good enough for me. It was delish & super filling & I had 3 co-workers ask for the recipe. So thank you so much for sharing 🙂

    • Olena

      You are so welcome.:) I find these boats having perfect amount of carbs for me as well. Not too much and enough to make me full and give energy.

  9. Olga G.

    I just made these for dinner and they are so good!! This is definitely something I will make again. 🙂

  10. Pam

    Made this today loved loved loved it.!!! I used 1 cup of each black beans and red beans as I had them fresh on hand. The fresh cilantro really made the dish. Will make again !!

    • Olena

      That’s awesome! Yes, use what you have, common sense. What kind of beans really doesn’t matter. I will be making these next week as well. As soon as I get affordable organic squash.

  11. Donna

    I am going to make this tonight but am changing it up a bit. I am the only one who will eat spaghetti squash so I am going to use canned chili and cheese in one half and save the other for tomorrow. It sounds wonderful to me!

  12. Virginia Countryman

    Always have cans of Ro-tel on the shelf which I’ll use instead of tomato sauce and jalapenos. Can’t go wrong with this wonderful use of the calorie saving spaghetti squash!!!

  13. Megan

    I made these last night but cooked them in the microwave instead of the oven. I followed the rest of the preparation instructions. We did add guacamole and sour cream as garnishes. My 13 year old loved this!!! We have had spaghetti squash before…in fact we usually have it instead of spaghetti noodles.

  14. Claudia vlamis

    These are so very good! I have never tried spaghetti squab(because I didn’t know what to do with it). I am sharing recipe with all my friends! Thank you

  15. Julie

    Wow these were great. My first time using spaghetti squash, and we loved it. I did not have bell pepper on hand do used eggplant instead, delicious. And you are right they are very filling for under 300 cal

  16. Danielle

    AMAZING!!!!!!! Will be making these again soon. How delish, I’ve never ate spaghetti squash before but with all the toppings it paired perfectly together

  17. Amanda

    I bought my first spaghetti squash and just attempted to cut it and it was near impossible! My hands cramped up a bunch during the process and the fact that I didn’t lose a finger (or hand) during the process is pure luck. Do you have any tips for how to make it easier (and safer) to cut the spaghetti squash? Should I poke holes in it all over with a fork and microwave for a few minutes before I follow your recipe? It looks delicious but I have no idea how to cut the squash….

    • Olena

      I know it is hard. I usually use chef’s knife and try to keep my fingers away from the board as much as I can. I first insert the knife then smack the squash gently on a board a bit by holding the knife’s handle. Then move knife down a bit. Sometimes I use small serrated knife. Depends on a size of a squash too. I haven’t had an accident yet.

    • Kay

      Yes, a couple of pokes with a sharp knife and microwave for 5 minutes. Let cool. Cut off the stem end. The spaghetti squash will slice nicely in half with the stem end removed.

    • Carol

      To cut open a spaghetti squash , I found it easier to microwave each one about 5 to 7 minutes .

      • Olena

        I guess you would have to wait for it to cool down before cutting. I do not own a microwave so I just hammer on a serrated knife.:)

  18. Jessi

    as a weight watcher member.. this looks amazing… when you calculated the WW points did you use a full fat cheese or a low fat or fat free cheese???

  19. Cave

    Just made this for the first time tonight and it was fantastic! Definitely a keeper. Thanks!

  20. Cndy

    I have never eaten spagetti squash. We were given one and this recipe looked good. I followed the recipe and it was delicious!

  21. Robin

    I misunderstood that this recipe is vegetarian rather than vegan so am disappointed it calls for cheese. HOWEVER, I should be able to modify it using Daiya or cashew cheez as substitute. It looks amazingly deilcious!

    • Maureen Koplow

      It looks delicious, but I would also veganize this recipe. There are so many great vegan “cheese” options that I’m sure would work perfectly in this dish. Cutting the cholesterol to zero and saving the lives of cows and their calves makes the food taste even better! There are lots of great vegan “cheese” recipes online and a number of brand names at lots of groceries.

      • Olena

        Hi Maureen. Feel free to do so. I personally think vegan cheeses are not healthier alternative because they are full of chemicals. I haven’t seen a healthy vegan cheese at the store yet. Juts like meat alternatives. Homemade cheeses are more like sauces which are not really cheese. I mean whether vegan lifestyle is healthy or not is a big debate which leads only to making a personal choice. A bit of cheese won’t hurt your cholesterol levels, all in moderation. I frankly believe in whole foods, not depriving my body of nutrients and sourcing local organic products as much as possible.:)

  22. Peprich

    I’ve made this twice. Made a double recipe and took it to a church potluck – it was a hit! Thanks for posting. I microwave the squash on high 4-5 min., turning once. That makes it easier to cut and reduces the cooking time. I brush the squash with oil and bake it at 400 for 30 min. As suggested, I used Rotel instead of tomato sauce and jalapenos. I mixed the squash with the bean filling and poured into a 8×8 baking dish, then finished as recipe directs. Great recipe! Already shared with friends!

  23. Sharon

    Made this yesterday. I am not a big fan of beans, so I switched the protein to chicken breasts. I used Kraft no fat shredded mozzarella. Half a spaghetti squash is A LOT of spaghetti squash, so I split the chicken/pepper, etc. mix into two halves of spaghetti squash. A serving is 1/4 of the squash!
    The flavoring in this was perfect. I could have eaten both halves [and had a tummy ache!], but I had my serving knowing I have more as leftovers. It’s easy to prepare and would be great as a filling for a lettuce wrap, too!
    My compliments on this recipe.

  24. Bill

    Just OK. Nothing special at all. Would have been much better with Ground Beef and Black Beans. Not sure that I will make these again.

  25. Pam

    Made this for my hubby’s birthday. It was really good. Made with salsa instead of tomato sauce. Had a cheese version and a Daiya cheddar version. Both were good.



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