Spaghetti Squash all'Arrabbiata

Spaghetti Squash all'Arrabbiata is a spicy, garlicky Italian-style dinner with crispy pancetta, fresh tomatoes and plenty of Parmesan, tossed with tender squash strands instead of pasta. It's low carb, ready in about 20 minutes once the squash is cooked, and every bit as satisfying as the original!

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"Arrabbiata" means "angry" in Italian, and it's all about the heat from the chili flakes. The classic version is spaghetti in a spicy tomato sauce. This one keeps the fiery, garlicky sauce and swaps the pasta for spaghetti squash, so you get a big, comforting bowl of "noodles" without the carb load. It's one of my favorite weeknight dinners, especially when I've got cooked squash waiting in the fridge.

Spaghetti Squash Calories and Carbs per 100g

If you've ever wondered whether spaghetti squash is really low carb, the answer is yes, as long as you keep an eye on portions. Here are the approximate numbers per 100g, based on USDA data, with regular cooked spaghetti for comparison:

That makes cooked spaghetti squash roughly one sixth of the calories and net carbs of the same weight of pasta. One cup of cooked strands weighs about 155g, which works out to around 42 calories and 8g net carbs. It also brings some vitamin A, vitamin C and potassium to the table. The carbs do add up if you pile your plate high, though, which is why I count this recipe as low carb rather than keto. Each serving of this dish comes in at roughly 12g net carbs, with the full nutrition in the recipe card below.

Key Ingredients & Substitutions

• Spaghetti squash. You need about 1½ pounds of cooked strands, which is roughly what one medium (2 to 3 pound) squash gives you. Cook it however you like: roasted in halves, roasted in rings like I did for my burrata spaghetti squash, microwaved, or in the Instant Pot. My guide on How to Cook a Spaghetti Squash walks you through every method.
• Pancetta. This cured Italian pork adds salty, savory richness and renders out fat that becomes the base of the sauce. Chopped bacon is the easiest swap and adds a little smokiness. Diced prosciutto or salami also work.
• Garlic paste. A tube of garlic paste is a real time saver, but two minced fresh cloves are just as good.
• Fresh tomatoes. Two small ripe tomatoes give a light, fresh sauce. In winter, when fresh tomatoes are pale and watery, use about ¾ cup of drained canned diced tomatoes instead.
• Red pepper flakes. This is where the "angry" comes from. Half a teaspoon of crushed red pepper gives a medium kick. Use less for kids, or more if you love the burn.
• Olive oil. Just a tablespoon to get the pancetta going. Not sure which bottle to buy? Check out my guide to olive oil for low carbers.
• Parmesan. Freshly grated or shredded Parmesan melts into the squash and makes it taste rich. Pecorino Romano is a sharper, saltier alternative that's very traditional with arrabbiata.

Helpful Tips

Cook the squash ahead. Roasting a spaghetti squash takes 40 minutes or so, but the sauce only takes about 15. If you cook the squash on the weekend and keep the strands in the fridge, this becomes a quick weeknight dinner.

Get rid of extra water. Spaghetti squash holds a lot of moisture, and watery strands make a thin, bland sauce. After scraping out the strands, let them sit in a colander for a few minutes, then press gently with paper towels before adding them to the pan.

Use a big pan. You'll be tossing a lot of squash, so a wide 12-inch pan like this Calphalon nonstick skillet makes it much easier to coat every strand without half of it ending up on the stove.

Let the tomatoes cook down. Give the tomatoes a full five minutes so their juice reduces. That concentrates the flavor and keeps the sauce clinging to the squash rather than pooling at the bottom of the bowl.

Toss, don't stir hard. Cooked spaghetti squash is delicate. Use tongs to lift and turn the strands so they stay long and noodle-like instead of turning mushy.

Variations

• Chicken arrabbiata. Stir in a cup of cooked, shredded chicken with the squash for extra protein.
• Sausage version. Swap the pancetta for crumbled hot Italian sausage. Check the label for added sugar.
• Shrimp. Add a handful of raw shrimp with the tomatoes and cook until pink and curled.
• Baked and bubbly. Tip everything into a baking dish, top with mozzarella and bake at 400°F until golden. It's a little like my Low Carb Cheesy Spaghetti Squash.
• Vegetarian. Leave out the pancetta, use a little extra olive oil, and add sautéed mushrooms or spinach.
• Extra herby. Finish with torn fresh basil or chopped parsley for color and freshness.

Serving Ideas

With pancetta and Parmesan in the mix, this is filling enough to be dinner on its own. A crisp green salad with a simple vinaigrette is all it needs alongside, and some Spicy Bacon Parmesan Crisps make a fun crunchy extra.

If you'd like to stretch it further or keep the carbs even lower, serve smaller portions as a side dish. It's great next to a grilled steak, my Grilled Caesar Chicken Thighs, or Keto Mayo Parmesan Chicken.

Storing & Freezing

Leftovers keep well in an airtight container in the fridge for up to 3 days. The squash releases a little more liquid as it sits, so reheat it in a skillet over medium heat for a few minutes, which lets that liquid cook off, or microwave it and drain off any water before serving. Add a fresh sprinkle of Parmesan once it's hot.

I don't recommend freezing the finished dish, because thawed spaghetti squash turns soft and watery. What does freeze well is plain cooked squash: drain it well, pack it into freezer bags with the air pressed out, and freeze for up to 3 months. Thaw it in the fridge overnight, squeeze out the extra water, and it's ready for the sauce.

More Low Carb Spaghetti Squash Recipes

If you loved this recipe, here are a few more spaghetti squash dinners you might enjoy:

• Garlic Butter Spaghetti Squash
• Pesto Spaghetti Squash
• Spaghetti Squash with Burrata and Roasted Cherry Tomatoes
• Low Carb Cheesy Spaghetti Squash

📖 Recipe

StepAwayFromTheCarbs.com

Spaghetti Squash all’Arrabbiata

4.78 from 9 votes

Spicy, garlicky Spaghetti Squash all'Arrabbiata with crispy pancetta, fresh tomatoes and Parmesan. A low carb twist on the Italian classic that's ready in about 20 minutes once your squash is cooked.

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Makes: 3 servings

Net Carbs: 12

Calories: 329

Ingredients Equipment Method Nutrition Notes

Ingredients

 

US CustomaryMetric

• 1 tbs olive oil
• 4 oz chopped pancetta or chopped bacon
• 1 teaspoon garlic paste or 2 cloves garlic, minced
• 2 small fresh tomatoes chopped (about 180 g total)
• ½ teaspoon onion powder
• ½ teaspoon red pepper flakes
• salt and pepper to taste
• 1½ lb cooked spaghetti squash shredded into strands, about 4 cups (from 1 medium squash)
• ½ cup shredded Parmesan divided

Equipment

• Calphalon Hard Anodized Nonstick Fry Pan Skillet, 12", Black or any large 12-inch skillet

Step-by-Step Instructions

 

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1. Heat the olive oil in a large skillet over medium heat. Add the pancetta and garlic paste and cook, stirring often, for 4 to 5 minutes until the pancetta has rendered its fat and is starting to crisp.
2. Add the chopped tomatoes, onion powder, red pepper flakes and a pinch of salt and pepper. Simmer for about 5 minutes, stirring occasionally, until the tomatoes break down and most of their juice has cooked off.
3. Add the cooked spaghetti squash strands and toss with tongs for 2 to 3 minutes, until every strand is coated in the sauce and heated through.
4. Take the pan off the heat and toss in most of the Parmesan. Taste and add more salt and pepper if needed.
5. Divide between plates and top with the remaining Parmesan and an extra pinch of red pepper flakes.

Nutrition

Calories: 329kcalCarbohydrates: 15gProtein: 12gFat: 25gSaturated Fat: 9gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 0gCholesterol: 36mgSodium: 554mgPotassium: 423mgFiber: 3gSugar: 6gVitamin A: 936IUVitamin C: 12mgCalcium: 248mgIron: 1mgNet Carbs: 12g

Notes

Cook the spaghetti squash ahead of time (roasted, microwaved or in the Instant Pot) and drain the strands well so the sauce doesn't turn watery. One medium 2 to 3 lb squash gives roughly 1½ lb (4 cups) of cooked strands.

About 12g net carbs per serving (one third of the recipe). For fewer carbs, serve it as a side dish for 4 to 6 alongside steak or chicken.

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.