Creamy tahini spaghetti squash with kale, broccoli, zucchini, and pumpkin seeds. This clean and cozy meal is paleo, vegan, low-FODMAP, and so satisfying!
I was raised under a carb-loving roof with the mindset that there just had to be something starchy with every meal or else it was considered more of a snack.
When I started eating paleo over seven years ago, my way of easing out of that mindset was through replacing bread, pasta, and white potatoes, with more nutritious sources like root vegetables and winter squash. For me, spaghetti squash has that cozy essence while being fairly low in carbohydrate, and it makes a paleo meal feel more complete.
Plus, it is crazy-versatile (just take a gander through my spaghetti squash archives for all sorts of recipe inspiration).
In addition to the Crispy Salmon Bowls with Pesto Spaghetti Squash I showed you a few weeks ago, this creamy tahini spaghetti squash of the meals I put on repeat. I typically make it for lunches when I’m not overly hungry and don’t feel a burning desire for animal protein.
This clean yet filling meal is nutritious, easy to whip up any night of the week, but also excellent for meal prep.
Not to mention, you can absolutely you-ify it by customizing it to your heart’s delight (see recipe adaptations below).
Here’s how this whole thing shakes out:
Recipe Prep
We roast a spaghetti squash
While the squash is roasting, we prepare the creamy tahini sauce (which takes about 3 seconds) and sauté the vegetables.
Once the squash has finished roasted and is cool enough to handle, we string it and toss everything together.
We fill up our bowls (or plates) and enjoy a good clean meal!
Recipe Adaptations:
- Add your favorite seasonal vegetables – cauliflower, bell pepper, mushrooms, tomatoes, bok choy, carrots, cabbage, etc.
- Swap out the kale for spinach
- Incorporate your favorite animal protein – chicken, shrimp, or salmon would be great!
- If you don’t follow a low-FODMAP diet, incorporate a few cloves of garlic into the sautéed vegetables, or add 1 small clove of garlic to the creamy tahini sauce.
Meal Prep:
- Make the tahini sauce up to 10 days ahead of time and keep in a sealed container in the refrigerator until ready to use.
- Cook the spaghetti squash up to 5 days in advance.
- Sauté or roast vegetables to mix into the creamy tahini spaghetti squash up to 3 days in advance.
Enjoy!
Creamy Tahini Spaghetti Squash
Ingredients
- 1 large spaghetti squash roasted
- 1 Tbsp avocado oil
- 1 large crown broccoli chopped into florets
- 1 medium zucchini chopped
- 4 kale leaves chopped
- 1/3 cup pumpkin seeds roasted
Creamy Tahini Sauce:
- 1/4 cup tahini
- 1/4 cup avocado oil
- 1/4 cup cider vinegar
- 1/2 tsp sea salt to taste
Instructions
- Roast the spaghetti squash (follow these instructions if you're new to roasting spaghetti squash).
- When the spaghetti squash is almost finished roasting, saute the vegetables and prepare the creamy tahini sauce (instructions below). To do so, heat the avocado oil in a large cast iron skillet (or skillet of choice) over medium heat. Add the broccoli, stir, and cover. Cook until broccoli turns bright green and begins to soften, about 3 minutes.
- Add the zucchini, stir, and cover again. Cook until zucchini has softened but is still al dente, about 2 to 3 minutes. Add the kale leaves, stir, and cover. Cook until kale has wilted, about 1 to 2 minutes.
- Once the spaghetti squash has finished roasting, allow it to cool enough to handle, then use a fork to release the "spaghetti" strands. Add the spaghetti squash to the skillet with the vegetables, along with your desired amount of sauce. Stir everything well to combine and continue cooking until any excess water has burned off. Taste for flavor and season with sea salt.
- Serve creamy tahini spaghetti squash with roasted pumpkin seeds.
Make Creamy Tahini Sauce:
- Add all ingredients for the sauce to a small blender and blend until combined. Set aside until ready to use. The sauce will thicken as it sits, so if necessary, add some water to thin it out before using it.
I am probably not the most ideal person to rate this recipe as I’m not a spaghetti squash fan or a vegan. But I made it because I had spaghetti squash, so I’m going to rate it. I will say, this came together fairly quickly, which I appreciate. In hindsight, I would have swapped the apple cider vinegar for lemon juice. It was the best spaghetti squash recipe I’ve had, but it was meh overall as far as taste goes. Maybe some bell peppers or onions for a texture change or something might help? With some green onions on top? Not sure, I’m not a chef by any stretch. Hope this helps someone.
This was delish! I forgot to pick up the vegetables(was shopping for a couple other meals) and added some rice noodles to bulk it up. Really good! The tahini was very mild and I’m excited to work with it again.
Yaaay! So happy to hear you enjoy it, Rene! xo
I would like to know the nutritional facts on the creamy tahini spaghetti squash. Thank you
Can I use olive oil instead of avocado oil?
Hi Danielle,
Yes, absolutely!
hi – dumb question maybe but you don’t say if you eat half or whole thing of the spaghetti squash. I usually do a half. I have grown to love Tahini sauces – is that technically one serving – I work and take lunches needing to cook ahead so making more servings is what I need. Thanks so much, determined to cook more plant based, appreciate it!
Hi Nancy!
That’s not a dumb question at all! It really depends on the size. I’ll eat an entire small spaghetti squash or half of a large one 🙂 The tahini sauce can be used on 1 to 2 large spaghetti squash, depending on how saucy you like it. Hope you love the recipe!
This recipe is amazing! It checks the box on comfort food, comes together super quick and I love how versatile it is!
I added all the veggies I had in the fridge (mushrooms, celery, carrot, onion) along with the broccoli, and spinach.
With the dressing, I omitted the oil and added lemon juice and chili flakes and honestly, I could bathe in that stuff. I will be putting that goodness on everything from now on!
Thank you so much, your recipes never disappoint!
@Maclean Nash, this is a great idea! The dressing is awesome but I also felt it needed a kick!
No complaints thought because it is tasty, just needs a little heat 🔥
Julia, this recipe for creamy tahini sauce in spaghetti squash makes me yearn for beef or vegetable stroganoff. Could you make us lactose intolerant people a creamy sauce that could give us that texture and taste with none of the dairy?!?
The weather change is making want some of those earthy tastes with mushrooms….
Thanks for the recipes you created so far. This summer I made almost everything you posted!
Paula Hughes
Hi Paula!
I would love to make a dairy-free version of beef stroganoff! Thanks for the suggestion! I’ll get on it and post it asap 😀
Can’t wait to try it! Sounds wonderful!
Can anyone recommend a good tahini? The ones I’ve bought all seem to be bitter.
Hi Mary Ellen,
I use Once Again Tahini and Kroger’s organic brand, Simple Truth Tahini. I find both to be nice and creamy. Kroger’s in particular is hardly bitter at all 🙂 Hope you enjoy!
Oooo I just got some spaghetti squash in my CSA box – I think it was meant to be. 🙂 This sounds SO GOOD with that tahini sauce!!!
I happen to have some extra roasted spaghetti squash (from my garden!) in my fridge right now, and was’t sure what to do with it. LOVE the idea of adding a tahini sauce; can’t wait to try! 🙂
I grew up under the same type of roof and am trying to eat less starchy foods now. I’ll take spaghetti squash or veggie noodles over pasta any day of the week now! This meal looks so comforting and I love the sound of that tahini sauce!