{"id":13632,"date":"2026-06-08T13:53:58","date_gmt":"2026-06-08T18:53:58","guid":{"rendered":"https:\/\/www.bluekc.com\/blueprint\/?p=13632"},"modified":"2026-06-08T13:53:59","modified_gmt":"2026-06-08T18:53:59","slug":"spaghetti-squash-caprese","status":"publish","type":"post","link":"https:\/\/www.bluekc.com\/blueprint\/healthier-living\/healthy-recipies\/spaghetti-squash-caprese\/","title":{"rendered":"Spaghetti Squash Caprese"},"content":{"rendered":"\n<p>This fun twist on the classic Italian salad combines traditional caprese salad ingredients with tender strands of roasted spaghetti squash. The squash is tossed with juicy plum tomatoes, creamy mozzarella, fragrant fresh basil, and great northern beans for a boost of plant-based protein. A drizzle of balsamic glaze ties the dish together with a sweet-tangy finish.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ingredients<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\u00a0medium\u00a0spaghetti squash\u00a0(3\u00bd\u00a0pounds), halved lengthwise and seeded<\/li>\n\n\n\n<li>4\u00a0tablespoons\u00a0extra-virgin olive oil, divided<\/li>\n\n\n\n<li>3\u00a0medium\u00a0cloves garlic, thinly sliced (1\u00a0tablespoon)<\/li>\n\n\n\n<li>\u00bc\u00a0teaspoon\u00a0crushed red pepper<\/li>\n\n\n\n<li>\u00bc\u00a0cup\u00a0sliced\u00a0fresh basil, plus small leaves for garnish<\/li>\n\n\n\n<li>5\u00a0medium\u00a0plum tomatoes, sliced (2\u00bc\u00a0cups), divided<\/li>\n\n\n\n<li>1\u00a0(15-ounce) can\u00a0no-salt-added great northern beans, rinsed<\/li>\n\n\n\n<li>\u00be\u00a0teaspoon\u00a0salt<\/li>\n\n\n\n<li>6\u00a0ounces\u00a0sliced\u00a0fresh mozzarella\u00a0(1\u00a0cup)<\/li>\n\n\n\n<li>1\u00a0tablespoon\u00a0balsamic glaze<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Instructions<\/strong><\/h2>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Position rack in middle of oven; preheat to 400\u00b0F. Line a large-rimmed baking sheet with parchment paper or foil.<\/li>\n\n\n\n<li>Place squash halves cut sides up on the prepared baking sheet. Rub cut sides with 1 tablespoon oil. Roast until the squash flesh is tender, 50 minutes to 1 hour.\u00a0(Alternatively, place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on high until the flesh is tender, 10 to 12 minutes.)<\/li>\n\n\n\n<li>Meanwhile, heat the remaining olive oil in a large skillet over medium heat. Add garlic and crushed red pepper; cook, stirring often, until the garlic is just starting to brown around the edges, 2 to 3 minutes. Add basil and 2 cups sliced tomatoes: cook, stirring often, just until the tomatoes begin to soften, about 2 minutes. Remove from heat and stir in rinsed beans and salt.<\/li>\n\n\n\n<li>Using a fork and tongs, scrape the long strands of squash flesh into the skillet with the tomatoes; toss well to combine. Return the mixture to the squash shells, then top with the remaining \u00bc cup sliced tomatoes and mozzarella.\u00a0Bake until the cheese melts, about 10 minutes. Cut each squash half in half width wise. Drizzle with balsamic glaze.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nutrition<\/strong><\/h2>\n\n\n\n<p>Serves 4<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calories 437<\/li>\n\n\n\n<li>Fat 23g<\/li>\n\n\n\n<li>Carbohydrates 46g<\/li>\n\n\n\n<li>Protien 17g<\/li>\n\n\n\n<li>Fiber 12g<\/li>\n\n\n\n<li>Sugar 15g<\/li>\n\n\n\n<li>Cholesterol 27mg<\/li>\n\n\n\n<li>Sodium 690mg<\/li>\n<\/ul>\n\r\n\t\t\t<div id=\"daexthefu-container\"\r\n\t\t\t\tclass=\"daexthefu-container daexthefu-layout-side-by-side daexthefu-alignment-left\"\r\n\t\t\t\tdata-post-id=\"13632\">\r\n\r\n\t\t\t\t<div class=\"daexthefu-feedback\">\r\n\t\t\t\t\t<div class=\"daexthefu-text\">\r\n\t\t\t\t\t\t<h3 class=\"daexthefu-title\">Was this helpful?<\/h3>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"daexthefu-buttons-container\">\r\n\t\t\t\t\t\t<div class=\"daexthefu-buttons\">\r\n\t\t\t\t\t\t\t\r\n\t\t\t<div class=\"daexthefu-yes daexthefu-button daexthefu-button-type-icon\" 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The squash is tossed with juicy plum tomatoes, creamy mozzarella, fragrant fresh basil, and great northern beans for a boost&#8230;<\/p>\n","protected":false},"author":26,"featured_media":13635,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_helpful_status":1,"_analytify_skip_tracking":false,"footnotes":""},"categories":[15,16],"tags":[61,62,63],"post-on-community-impact":[],"class_list":["post-13632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthier-living","category-healthy-recipies","tag-members-employer-group","tag-members-ifp-aca","tag-members-medicare"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spaghetti Squash Caprese - The Blueprint<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bluekc.com\/blueprint\/healthier-living\/healthy-recipies\/spaghetti-squash-caprese\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spaghetti Squash Caprese - The Blueprint\" \/>\n<meta property=\"og:description\" content=\"This fun twist on the classic Italian salad combines traditional caprese salad ingredients with tender strands of roasted spaghetti squash. 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