Use up fresh zucchini, yellow squash and juicy plum tomatoes in this mouthwatering healthy spaghetti recipe! This gluten-free summer pasta doesn't compare to other spaghetti!
Nothing rings summer as much as grilled vegetables and summer pasta dishes made with the most flavorful seasonal produce! This pasta recipe is delicious, packed with protein, won't bloat the waistline (like traditional pasta), is dairy-free and loaded with fiber!
One thing I really love. And that is feasting on my Italian side. Another obsession is grilled vegetables, especially summer squash and vibrant red tomatoes.
My husband is laughing because I literally could eat an entire farm of vegetables… especially if they are grilled or roasted. Grilling and roasting vegetables bring out a natural sweetness and their killer abundant flavor that works well with pasta!
Related: Tuna Stuffed Yellow Summer Squash
Spaghetti is a cheap family favorite meal, only it is packed with carbs. We can curb that carb amount by swapping out half the pasta noodles for grilled vegetables and cooked chicken breast. I promise making summer pasta this way turns the flavor way up!
Especially when mixed in red marinara sauce.
This version of pasta has a delightful mixture of fresh vegetables and cooked chicken to outweigh the amount of pasta noodles.
When my mom was visiting last week she made sure to let me know she REALLY does not like zucchini or squash.
Growing up for her, anytime she ate squash it was always overcooked and mushy. Grilling helps to take the mush out😊 and crisp up the colorful exterior.
When I made this dinner she enjoyed her entire plate and was taken away how delicious it is! She was then quick to ask for the recipe!
How to Make Healthy Spaghetti
- Cut the carbs – Cut the carbs in half by adding loads of vegetables and meat. You can add as many vegetables and low fat meat as you want.
- Leave out the cheese – Most people that are gluten-free are also lactose free as both gluten and lactose can shred the lining of the gut. Even without the cheese this summer pasta is still delicious.
- Use low fat meat– use a low fat meat such as chicken breast or ground turkey meat. This reduces the fat content and adds an abundance of protein.
Spaghetti and Vegetable Tips
- Pour ice cold water over noodles. Don't overcook the noodles. Gluten-free noodles may become more soft if cooked too long so once they finish boiling, drain and rinse right away. Then pour chilled water on top to stop their cooking.
- No grill, no problem- just roast! If you don’t have a grill nearby there is an option for you to roast the vegetables instead.
- Cook the zucchini, yellow squash and onion first then the spaghetti noodles when next. You can also cook the vegetables and meat the day before.
- Save the fresh tomatoes for last. Add juicy sweet tomatoes at the end and heat slightly before serving. This keeps the tomatoes natural sweetness and adds tons flavor!
- Make sure your tomatoes are sweet. Some tomatoes taste like water- fresh and seasonal tomatoes will make this dish taste even better.
- Salt zucchini and squash after slicing. Cut zucchini horizontal into strips and make sure to add some salt to pull out extra water. Blot that with a paper towel then add oil to prevent sticking.
- Cut onions into circles or rings. Then add oil to them to prevent sticking. Make sure the rings are pretty thick, about 1/4 inch so they stay together.
If you are vegetarian, you can still make this healthy spaghetti by leaving out the chicken substituting it with tofu.
This healthy spaghetti recipe is:
- low fat
- high in protein
- has anti-cancer properties
- is rich in vitamin A
- high in fiber
- good for the heart
- gluten-free and dairy-free (so better for your gut!)
- experience less bloating than other spaghetti recipes
This healthy spaghetti recipe is summer pasta winner! Although we love to enjoy it year-round 😊. This pasta recipe makes 8 hearty servings, but you can cut it in half (using half a pack of spaghetti) and serve 4.
If you like this recipe you may also like these other healthy pasta and zucchini recipes:
- Tuna Stuffed Yellow Summer Squash
- Healthy One-Pan Broccoli Pasta
- One-Pot Lemony Basil Pesto Pasta
- Zucchini Pasta In Marinara Sauce
Healthy Spaghetti Recipe
Prepare the vegetables
- Slice ends off the zucchini and yellow squash. Cut in half horizontal then slice each half again so you have 4 long strips. Repeat for each zucchini and squash. Sprinkle a dash of salt on top. Set aside.
- Slice the end off one end of the onion and remove the outer peel. Slice the onion into thick 1/2 inch rings.
Grilling or roasting vegetables
- Preheat the grill to high heat and prepare the grill with oil so the vegetables do not stick. If roasting preheat the oven instead to 400 degrees F.
- Blot the zucchini and squash with a paper towel to remove extra water. Add all of the vegetables to a bowl and toss with oil to prevent sticking.
- If grilling, add all the squash strips and onions to a grill on medium-high heat. When picking up the onions, try to keep them in their rings, careful they do not break apart. Cook each side about 10 minutes, checking every 5 minutes to make sure they are not burning. Once done, remove and set aside.
- If roasting, add the squash strips and onions to a parchment lined baking sheet. Roast for 10 minutes at 400 degrees. Flip them and cook another 10 minutes or until cooked through. Turn to a broil and broil for about 2-3 minutes to brown them. Remove and set aside.
Make the spaghetti
- Cook the pasta according to package directions. Chop the prepared cooked chicken, cooked zucchini, yellow squash and onion and set aside. Dice the tomatoes and set aside as well.
- When the pasta is finished cooking, remove from the heat, drain the water and rinse with ice cold water to prevent further cooking. Transfer the cooked noodles back to the drained pot and add the marinara sauce. Mix well and heat on low heat.
- Add the cooked and chopped chicken, vegetables and freshly diced tomatoes to the pasta. Mix well and cook until heated through. Serve garnished with fresh basil.