Vegan Creamy Spinach & Mushroom Stuffed Spaghetti Squash
A cozy, creamy, completely plant-based dinner featuring roasted spaghetti squash filled with garlicky mushrooms, tender spinach, and a rich dairy-free cream sauce.
Ingredients
For the Spaghetti Squash
1 large spaghetti squash
1½ tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp garlic powder
For the Creamy Mushroom & Spinach Filling
2 tbsp olive oil
8 oz (225 g) mushrooms, sliced
3 cloves garlic, minced
4 cups fresh spinach
½ small onion, finely diced
½ cup unsweetened plant-based cream or cashew cream
¼ cup nutritional yeast
1 tbsp lemon juice
½ tsp Italian seasoning
¼ tsp red pepper flakes, optional
½ tsp salt
¼ tsp black pepper
Optional Topping
½ cup vegan mozzarella or Parmesan-style cheese
1 tbsp fresh parsley, chopped
Red pepper flakes
Extra nutritional yeast
Instructions
1. Roast the Spaghetti Squash
Preheat oven to 400°F (200°C).
Carefully cut the spaghetti squash in half lengthwise. Scoop out the seeds and stringy center.
Brush the inside with olive oil and season with salt, pepper, and garlic powder.
Place the squash cut-side down on a parchment-lined baking sheet.
Roast for 35–45 minutes, depending on size, until the flesh is tender and easily pulls apart with a fork.
Let cool for a few minutes.
2. Make the Mushroom Filling
Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
Add the diced onion and cook for 2–3 minutes.
Add the mushrooms and cook for 6–8 minutes, stirring occasionally, until they release their moisture and become nicely browned.
Add the minced garlic and cook for 30–60 seconds.
3. Add the Spinach
Add the fresh spinach to the skillet in handfuls.
Cook for 2–3 minutes, stirring until wilted.
Season with Italian seasoning, salt, black pepper, and red pepper flakes.
4. Make It Creamy
Reduce the heat to low.
Add the plant-based cream, nutritional yeast, and lemon juice.
Stir well and simmer for 2–3 minutes, until the sauce becomes creamy and coats the mushrooms and spinach.
Taste and adjust the seasoning.
5. Create the Spaghetti Squash Strands
Using a fork, gently scrape the cooked squash flesh into spaghetti-like strands.
Don’t scrape all the way through the skin—leave enough squash inside so the shell remains sturdy enough to hold the filling.
6. Combine
Add about half of the spaghetti squash strands to the mushroom-spinach mixture.
Gently toss until everything is coated in the creamy sauce.
7. Stuff the Squash
Divide the creamy mixture between the two squash shells.
Top with vegan mozzarella or vegan Parmesan-style cheese, if desired.
8. Bake Again
Return the stuffed squash to the oven.
Bake at 400°F (200°C) for 8–12 minutes, until hot and bubbly.
For a golden top, broil for 1–2 minutes, watching carefully.
9. Garnish & Serve
Sprinkle with fresh parsley and red pepper flakes.
Serve warm straight from the squash shell.
Recipe Information
Prep Time: 15 minutes
Roasting Time: 35–45 minutes
Final Baking: 8–12 minutes
Total Time: About 1 hour
Servings: 2 large servings or 4 smaller servings
Course: Main Course
Cuisine: American-inspired
Diet: Vegan, vegetarian, dairy-free
Approximate Nutrition
Per serving, assuming 2 large servings and without optional vegan cheese:
Calories: ~390
Protein: ~11 g
Fat: ~22 g
Carbohydrates: ~43 g
Fiber: ~9 g
Net Carbs: ~34 g
Sugar: ~11 g
Sodium: ~600 mg
Nutrition will vary depending on the size of the squash, plant cream, and toppings used.
Why You’ll Love It
100% vegan
Naturally dairy-free
No meat or eggs
Comforting and creamy
Packed with mushrooms and spinach
Uses the squash shell as an edible serving bowl
Great for a cozy weeknight dinner
Easy to customize
Recipe Tips
Make it extra creamy:
Blend soaked cashews with water and a pinch of salt to make homemade cashew cream.
Add more protein:
Stir in cooked lentils, white beans, crispy tofu, or chickpeas.
Want more garlic?
Add another 1–2 cloves of minced garlic.
Want a cheesy flavor?
Increase the nutritional yeast to ⅓ cup.
For extra browning:
Add vegan mozzarella on top and broil briefly before serving.
Don’t make the squash mushy:
Roast just until tender. Overcooking can make the strands soft and watery.
Q&A
Is spaghetti squash vegan?
Yes. Spaghetti squash is naturally vegan. The recipe remains vegan as long as you use plant-based cream and vegan cheese if adding cheese.
Can I make this without cashews?
Absolutely. Use unsweetened oat cream, soy cream, coconut cream, or another neutral plant-based cream.
Can I use frozen spinach?
Yes. Thaw it completely and squeeze out excess water before adding it to the mushrooms.
Can I prepare this ahead of time?
Yes. Roast the squash and prepare the filling up to 1 day ahead. Refrigerate separately, then assemble and bake when ready.
How do I store leftovers?
Place leftovers in an airtight container and refrigerate for up to 3–4 days.
Can I freeze it?
The filling can be frozen, but the texture of roasted spaghetti squash may become softer after thawing. For the best texture, enjoy it fresh or refrigerated.
What mushrooms work best?
Cremini, baby bella, white button, or a combination of mushrooms all work well.
Can I add vegan cheese?
Yes! Vegan mozzarella, Parmesan-style cheese, or a combination of both works beautifully.
Can I make it gluten-free?
Yes. The basic recipe contains no wheat. Check packaged plant cream, nutritional yeast, and vegan cheese labels if strict gluten-free preparation is required.
Can I make it nut-free?
Yes. Use a nut-free plant cream such as oat or soy cream and choose nut-free vegan cheese if using one.
What can I serve with it?
A simple green salad, roasted broccoli, asparagus, garlic bread made with vegan ingredients, or a tomato-cucumber salad pairs nicely.
Can I add protein?
Yes. Crispy tofu, white beans, lentils, chickpeas, or vegan chicken pieces can turn it into a more filling high-protein meal.
Air Fryer Option
If your squash halves fit comfortably:
Season the squash.
Air fry cut-side down at 375°F (190°C) for about 25–35 minutes, depending on size.
Prepare the mushroom-spinach filling separately on the stovetop.
Scrape the squash into strands and mix with the filling.
Return the filling to the shells.
Air fry for another 3–5 minutes with vegan cheese on top.
Save This Recipe
Creamy mushrooms + tender spinach + roasted spaghetti squash = the ultimate cozy vegan dinner!
