Low-Carb Tex-Mex Spaghetti Squash Bowl (Vegan & Gluten-Free)

If you love bold Tex-Mex flavors without all the carbs from rice and tortillas, this Tex-Mex Spaghetti Squash Bowl recipe is for you! It’s a vibrant bowl layered with smoky spices, tender roasted vegetables, and hearty black beans, all nestled inside a naturally sweet spaghetti squash shell. Top it off with creamy guac and a zesty salsa, and you’ve got a meal that fuels you well. It’s colorful and comforting while remaining surprisingly light.

Forget that heavy feeling you get after a big plate of enchiladas or an oversized burrito. This bowl delivers everything you crave from a Southwest-inspired meal without the refined carbs, gluten, or post-dinner slump. It has the warmth of spices like cumin and chili powder, the richness of beans, and the freshness of herbs.

And, instead of pasta or rice, the roasted spaghetti squash becomes the base that soaks up all the bold flavors while keeping this dish full of nutrients and fiber. So you can finish your meal feeling energized instead of weighed down.

Spaghetti squash is often underestimated, but when roasted properly, it transforms into the perfect canvas for big, punchy flavors. In this recipe, it turns into a complete vegan power bowl. It’s full of veggies upon veggies to create a meal that will leave you full for hours and already thinking about leftovers for tomorrow.

Ingredients at-a-Glance

Once you open up your spice cabinet, this dish is basically done! Lots of smoky and hearty flavors from a variety of bold spices lend this dish all the Tex-Mex punch you could want!

• Spaghetti squash
• Jalapeño
• Bell pepper
• Red onion
• Black beans
• Corn
• Garlic
• Lime
• Cilantro
• Spices: Chili powder, garlic powder, onion powder, cumin, smoked paprika, salt, and pepper

Measurements for each ingredient, along with instructions for making this Tex-Mex Spaghetti Squash Bowl, are in the printable recipe card below.

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Printable Tex-Mex Spaghetti Squash Bowl Recipe Card

This Tex-Mex spaghetti squash bowl is a healthy, low-carb dinner idea full of bold southwest flavors!

Prep Time10 minutes mins

Cook Time45 minutes mins

Total Time55 minutes mins

Course: main

Cuisine: American

Keyword: Tex-Mex Spaghetti Squash Bowl

Servings: 4

Calories: 55kcal

Author: Mackenzie Benjamin

Ingredients

• 1 medium spaghetti squash, cut in half, seeds removed
• 2 tbsp olive oil
• ½ jalapeño, diced small
• 1 pepper, any color, diced
• ½ red onion, diced
• ½ cup black beans, drained
• ½ cup corn, fresh or frozen
• 2 cloves garlic, minced
• ½ tsp chili powder
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp cumin
• ½ tsp smoked paprika
• ½ tsp salt
• ¼ tsp pepper
• 2 tsp lime juice, freshly squeezed from about 1/2 lime
• cilantro, for topping

Instructions

• Roast the spaghetti squash. Cut it in half lengthwise and scoop out the seeds. Place it on a baking sheet lined with aluminum foil or parchment paper, season with salt and pepper, and place it cut-side down.
• Roast in the oven at 375℉ for approximately 45 minutes, or until the flesh can easily be pierced with a knife. Remove from the oven and set aside to finish any other cooking.
• While the squash is roasting, heat the olive oil in large skillet over medium-high heat. Add jalapeño, pepper, and onion and sauté until tender (about 5 minutes). Add minced garlic and sauté 1-2 minutes more. Stir in black beans, corn, and spices. Stir to heat and combine.
• Remove from the heat and stir in the lime juice.
• Fill the squash halves with your filling and top with cilantro and other toppings of your choice, like salsa, sour cream, shredded cheese, etc.!

Notes

• This recipe serves 2 generous portions (half of a spaghetti squash each) or 4 average portions. 

Nutrition

Calories: 55kcal

Why Spaghetti Squash?

Spaghetti squash is a great (and fun) alternative to traditional wheat pasta. Its mild flavor makes it extremely versatile and easy to use in lots of different dishes. It is also a great way to incorporate more nutrition into a meal, as it’s a low-calorie and low-carb veggie that’s also an excellent source of fiber!

This naturally gluten-free pasta alternative has only about 42 calories per cup, and its high water content makes it a hydrating food as well! Who would’ve thought? With its low-calorie and low-carb profile, it’s a great food to include in weight management diets. It is high in fiber, making it ideal for digestive health and helping you to eat whole foods that truly fill you up.

Finally, spaghetti squash makes for a perfect pairing with all sorts of flavors. This squash has a slightly sweet flavor, but overall, it’s rather neutral, like plain pasta. For this reason, it makes an excellent swap in any dishes where you’d want to use pasta but are looking to avoid those extra carbs and incorporate more veggies into your meal.

After roasting and shredding it, use it in a casserole, stir it into soups, sauté it with some butter and sprinkle it with some parmesan cheese, or serve it up in a classic style with some meatballs and sauce! It’s hard to go wrong when you’re using spaghetti squash, which is why it works so well in this recipe and so many others!

Nutritional Information

Vegetables are essential to our health and well-being. Adults should be eating at least 5 servings of fruits and vegetables per day, about 2-3 cups of vegetables. Diets high in vegetables have often been linked to improved mental health, gut health, and sustained energy levels, amongst many other benefits.

A healthy diet should include a variety of fruits and vegetables, since they both contain different nutrients for the body. This recipe is an excellent way to pack many different vegetables into a single meal. And you can easily change it up with different proteins, seasonal veggies, or sauces to keep you always coming back for more.

One of the best ways to make sure you’re getting a strong variety is to eat a rainbow of fruits and vegetables. Each fruit or vegetable color has different benefits. This spaghetti squash bowl is a perfect place to start with its reds, greens, purples, and yellows!

Tips & Tricks

Tips like the best way to roast a spaghetti squash can turn it from bland and watery to tender and sweet. For tips and tricks on this and more, read on!

Best Way to Roast a Spaghetti Squash

A perfectly roasted spaghetti squash should have a slightly sweet flavor, and the flesh should pull off the sides of the squash in a perfect “noodle-like” way. Here are a few simple tips to keep in mind so you can get that result every time.

• Cut the squash lengthwise (not crosswise)
• Scoop out all the seeds and stringy pulp to avoid excess moisture building up
• Season generously. Salt draws out moisture and enhances the squash’s flavor.
• Roast cut side down. This lets steam escape and keeps excess liquid from pooling in the squash.
• Check at 35-45 minutes. It’s done when the flesh pulls apart easily into strands but still has a slight firmness.

How To Cut a Spaghetti Squash

Round fruits and vegetables can sometimes be scary to cut since they slide all over the place. There are a few different ways to go about safely cutting thick, round veggies, like spaghetti squash, in half, which usually comes down to creating a flat edge so it doesn’t roll around. This video shows one of those great techniques to try.

How to Avoid Watery Strands

Spaghetti squash can hold lots of moisture, which can lead to soggy bowls and take away from all the delicious flavor, which no one wants. Avoid that frustration with these tips.

• Don’t overcook it. Over-roasting can cause the squash to release excess water. If the squash is smaller, start checking it at 30 minutes to avoid overcooking.
• Salt before roasting. Sprinkle salt on the cut halves of the squash and let them sit with the cut side down for about 10-15 minutes before roasting. This will draw out moisture from the squash before cooking. Pat it dry with a paper towel before placing it in the oven.
• Let it cool slightly before shredding. After removing the squash from the oven, let it rest 5-10 minutes before shredding the “spaghetti” to allow it to release steam and let it settle from cooking.
• Avoid covering it while hot. Covering the squash traps steam so the excess liquid has nowhere to escape and remains in the spaghetti squash.

Storage Tips

If this Tex-Mex spaghetti squash bowl lasts for leftovers, it stores so well! Or, make it ahead of time for the week’s meal prep. The best part about meal prepping this dish is that you can mix it up with different toppings and sauces each day, so you never get tired of eating the same thing!

In the fridge, store the spaghetti squash bowl in an airtight container, and it will stay fresh for 3-4 days.

You can also freeze this meal, but it won’t have the same texture and consistency once defrosted and reheated. To freeze, sauté the veggies and allow them to cool completely. Roast the spaghetti squash, let it cool for about 15 minutes, then shred the flesh of the squash to take all the “spaghetti” out of it. Let this cool completely.

Store the sauteed veggies and the spaghetti separately, in airtight containers or freezer-safe bags for up to 2 months. Reheat in the oven or in a skillet and top as desired.

Spaghetti Squash Bowl FAQs

Between the tips and tricks above and the frequently asked questions below, for any spaghetti squash doubts, we’ve got you covered. But for other thoughts or questions you may have, leave them below in the comments section!

Can I Make This Recipe In Advance?

This recipe is ideal for prepping ahead. Roast the squash (shred it too for an extra time saver) and prepare the filling in advance. Store everything separately for up to 4 days in the fridge and assemble it fresh each day to maintain the best texture.

Leftovers don’t have to feel repetitive! Try enjoying this filling in tortillas to turn it into veggie tacos or burritos, or serve it over some mixed greens with sour cream as a taco salad.

How Do I Know When Spaghetti Squash is Fully Cooked?

Spaghetti squash is done when the flesh easily pulls apart in strands with a fork, but still has a slight firmness. If it’s mushy or watery, it’s likely overcooked. The ideal texture is tender but slightly al dente, similar to pasta. For a smaller spaghetti squash, start checking it at around 30 minutes, while a larger spaghetti squash may need more than the recipe’s recommended cooking time.

Is Spaghetti Squash Actually Healthy?

Spaghetti squash is naturally low in calories and carbohydrates compared to traditional pasta. This makes it a popular option for gluten-free and low-carb diets. It also provides fiber and a variety of vitamins to support overall health. Because it’s mostly water, spaghetti squash is a light and hydrating ingredient that works well to add volume to meals.

Tex-Mex Delight

What is not to love about a Tex-Mex-inspired dish? And one that is healthy for you? This Tex-Mex spaghetti squash bowl is delicious, satisfying, and good for you! This dish is also ideal for lunch or dinner anytime. It is simple enough for busy weeknights, and it’s perfect to make ahead for meal prep.

Roast the squash, sauté the filling, and assemble your bowls in under an hour. Make it once and enjoy it for days! It reheats beautifully, and you can switch up the toppings to make it feel fresh and different every day.

But beyond convenience, this bowl delivers nourishment you can feel good about. It’s packed with plant-based protein from black beans, fiber from vegetables, and wholesome ingredients you recognize. It’s a meal that satisfies cravings without sacrificing your goals.

So if you want the flavors of Tex-Mex without feeling heavy afterwards or having to spend hours in the kitchen, this recipe is for you. Give it a try and comment below what you think of this flavor-packed dish!

Share Your Spaghetti Squash

Share your thoughts and suggestions for this recipe. What variety of toppings did you use? Or did you choose to use your spaghetti squash bowl to fill with other satisfying ingredients? However you choose, share it below in the comments!