Fat Loss · Nutrition · Recipes

Fall Squash Bake

By Jaime Benko

A cozy recipe that uses all the fun fall flavours!  Try it out, and let us know what you think.


  • 1 sm-medium spaghetti squash (5 cups cooked)
  • 3 cups butternut squash
  • 3 cups Brussels sprouts
  • 3/4 cup white onion
  • 20 ounces chicken breasts
  • 1/2 tsp salt
  • 1/4 tsp ground nutmeg
  • 1/4 tsp pepper

For the sauce:

  • 3 medium tomatoes
  • 1/3 bunch garlic
  • 2 tbsp water
  • 1 tbsp lemon juice
  • 1/2 tsp salt

Add-ins after cooking:

  • 1 packed cup spinach
  • 1/3 cup pumpkin seed
  • 1/4 cup fresh parsley or cilantro
  • 1/2 cup goat cheese, crumbled (optional)


Cooking Instructions:

1. Preheat your oven to 400 F.

2. Slice the spaghetti squash in half lengthwise, scoop the seeds out, and place face down on large baking sheet. Bake for 35-45 minutes while you chop the remaining ingredients.

3. Chop a fresh butternut squash or use frozen pre-cut squash. Chop the Brussels sprouts and onion. Slice the tomatoes in half.

4. Spread the squash, sprouts and onion across 1/2 of a second baking sheet (or use the same sheet if the spaghetti squash is done cooking). Place the tomatoes in a circle and add garlic cloves inside (see picture below). Then place the chicken breasts on the other 1/4 of the baking sheet. Sprinkle the entire sheet with salt, pepper and nutmeg. If the spaghetti squash is not finished cooking place this second sheet on the bottom rack until the squash is done, and then move this sheet to the middle rack. It should take 30-40 minutes to cook (make sure the chicken has reached 165 F and the squash is soft).

IMG_68055. Make the dressing by blending the tomatoes, garlic, water, lemon juice, and salt together until smooth.

6. Scoop the strands of the spaghetti squash into a large bowl, then add the other cooked veggies, sliced chicken, dressing, and add-ins. Stir it all gently to combine.

7. This recipe tastes even better the second and third day.

Makes 8 servings.

Nutrition Information: (per serving)

  • 220 calories
  • 5.2 g fat
  • 22.7 g carbohydrates (5.2 g fiber, 7.3 g sugar)
  • 23.1 g protein

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7 thoughts on “Fall Squash Bake

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