Light, silky, and bursting with bright Mediterranean flavor, this Creamy Tuscan Spaghetti Squash (Paleo, Vegan) is the kind of weeknight dinner that feels indulgent but is surprisingly simple. Roasted spaghetti squash provides a delicate, pasta-like base while a coconut milk–based sauce, garlic, sun-dried tomatoes, artichoke hearts, and fresh spinach come together to make a luscious, dairy-free “cream” that coats every tender strand. It’s nourishing, naturally gluten-free, and comforting without being heavy—perfect for when you want a cozy bowl that still feels wholesome.

Why you’ll love this recipe

Vegetable-forward and satisfying: roasted spaghetti squash mimics the texture of pasta but adds a serving of vegetables in every bowl.
Rich, dairy-free sauce: full-fat canned coconut milk creates a creamy mouthfeel without any dairy.
Bright Mediterranean ingredients: sun-dried tomatoes and artichoke hearts add tang and texture while garlic and parsley bring depth.
Fast and flexible: the basic recipe comes together quickly and adapts well—add roasted mushrooms, grilled tofu, or herbs to make it your own.

Ingredients

1 medium-sized spaghetti squash, roasted (about 3 cups)
3/4 cup full-fat canned coconut milk
3 cloves garlic, minced
3 cups baby spinach
1 cup sun-dried tomatoes, drained
1 cup artichoke hearts
1 tsp dried parsley
1/2 tsp sea salt, to taste
1/4 tsp black pepper

Equipment

Baking sheet
Sharp knife and spoon
Large skillet or sauté pan
Wooden spoon or silicone spatula
Measuring cups and spoons

Make-ahead tips

You can roast the spaghetti squash a day ahead and store the strands in an airtight container in the refrigerator. The sauce comes together quickly, so assembling the dish when you’re ready to eat takes just 10–12 minutes. Leftovers keep well for 2–3 days and reheat gently over low heat with a splash of water or extra coconut milk to loosen the sauce.

Flavor variations

Add a pinch of red pepper flakes for heat.
Stir in fresh basil or a squeeze of lemon juice at the end for brightness.
For extra protein, add pan-seared tempeh or crispy baked chickpeas (keep them plain or seasoned to suit the flavor profile).

Step-by-step Instructions

Follow these clear, ordered steps to make the Creamy Tuscan Spaghetti Squash (Paleo, Vegan) exactly as intended. The recipe keeps the ingredient amounts and sequence intact while clarifying each action.

Roast the spaghetti squash. Preheat the oven to 400°F (200°C). Slice 1 medium-sized spaghetti squash in half lengthwise. Carefully scoop out the seeds with a spoon. Place the squash halves cut-side down on a baking sheet lined with parchment paper or lightly oiled. Roast until the flesh is tender and easily separates into strands with a fork, about 35–45 minutes depending on squash size. Remove from the oven and let cool slightly.
Shred the roasted squash. Using a fork, scrape the flesh of each roasted half to create spaghetti-like strands. Transfer the strands to a bowl and measure about 3 cups for the recipe. Set aside.
Prepare the sauce base. Place a large skillet over medium heat. Add a small splash of neutral oil if desired (or dry-sauté for even lower fat). Add 3 cloves garlic, minced, and sauté for 30–60 seconds until fragrant, stirring to prevent burning.
Add coconut milk and sun-dried tomatoes. Pour in 3/4 cup full-fat canned coconut milk and add 1 cup sun-dried tomatoes, drained. Stir to combine, allowing the coconut milk to warm and the sun-dried tomatoes to soften and release flavor into the sauce, about 2–3 minutes.
Incorporate artichoke hearts and dried parsley. Add 1 cup artichoke hearts and 1 tsp dried parsley to the skillet. Stir gently to combine, breaking up the artichoke hearts slightly if they are whole. Let the mixture simmer for 2–3 minutes so the flavors meld.
Season the sauce. Stir in 1/2 tsp sea salt and 1/4 tsp black pepper. Taste and adjust seasoning to your preference, remembering that sun-dried tomatoes can be salty; add more salt only if needed.
Add the spinach. Add 3 cups baby spinach to the skillet in batches if needed, stirring until the leaves wilt and are fully incorporated into the sauce, about 1–2 minutes. The spinach will soften quickly and reduce in volume.
Combine squash and sauce. Add the reserved 3 cups roasted spaghetti squash strands to the skillet. Toss gently with the sauce until the squash is evenly coated and heated through, about 2–3 minutes. If the sauce seems too thick, add a tablespoon or two of water or more coconut milk to reach your desired consistency.
Final taste and finish. Taste the finished dish and adjust seasoning if necessary, adding a pinch more sea salt or black pepper to your liking. If you want more herb flavor, sprinkle a touch more dried parsley or garnish with fresh herbs like chopped basil or parsley (optional).
Serve. Divide the creamy squash among bowls and serve warm. This dish is delightful on its own or topped with a squeeze of lemon, extra sun-dried tomatoes, or a handful of toasted pine nuts for crunch.

Notes on ingredients

Keeping the ingredient list intact is important for consistent results. Use full-fat canned coconut milk for the creamiest texture—the fat carries flavor and gives the sauce a velvety finish. Choose sun-dried tomatoes that are packed in oil or dry-packed and rehydrated; either works, but if using oil-packed, drain them well. Artichoke hearts can be jarred or canned; drain them before adding. The amounts listed yield a well-balanced sauce-to-squash ratio that highlights every component.

Serving suggestions

This Creamy Tuscan Spaghetti Squash (Paleo, Vegan) is flexible and pairs well with many sides. Serve it with:

A crisp green salad dressed with lemon vinaigrette to cut through the richness.
Roasted vegetables such as asparagus, cherry tomatoes, or zucchini for extra color and texture.
Crusty bread or flatbreads for scooping if you aren’t avoiding grains.

Storing and reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently over low heat in a skillet, stirring often and adding a splash of water or coconut milk to loosen the sauce. Avoid high heat to prevent the coconut milk from separating.

Nutrition highlights

While exact nutrition will vary by brands and portion size, this dish is naturally low in processed ingredients and free from dairy and gluten. Spaghetti squash is a nutrient-dense, lower-calorie alternative to conventional pasta, and the combination of spinach and artichokes boosts the vitamin and mineral content. The coconut milk contributes healthy saturated fats that support satiety and emulsion in the sauce.

Common questions

Can I use frozen spinach?

Yes—if using frozen spinach, thaw and squeeze out excess moisture before adding to the skillet. Reduce the sauté time slightly since it will already be cooked.

How can I make this less creamy?

Use light coconut milk or thin the sauce with vegetable broth or water. Keep in mind that reducing the fat will change the mouthfeel.

Can I roast the squash in the microwave?

Yes. To microwave, stab the whole spaghetti squash with a fork several times, then cook on high for 8–12 minutes, turning once, until tender. Cool slightly before cutting and scraping into strands. Oven roasting yields a deeper caramelized flavor, but the microwave is a faster option.

Final thoughts

This Creamy Tuscan Spaghetti Squash (Paleo, Vegan) walks the line between cozy comfort food and bright, Mediterranean-inspired simplicity. It’s a weeknight champion when you need something that feels special without hours in the kitchen. With roasted squash strands, a coconut milk–based sauce, sun-dried tomatoes, artichoke hearts, and vibrant spinach, each bite delivers a balance of creaminess, tang, and freshness. Make a batch, personalize it with your favorite add-ins, and enjoy a bowl that proves plant-based meals can be both luxurious and nourishing.

Creamy Tuscan Spaghetti Squash (Paleo, Vegan)

A creamy, dairy-free Tuscan-style spaghetti squash with spinach, sun-dried tomatoes, and artichokes.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 1

Total Time 1 10

Servings: 3 servings

Ingredients Equipment Method Notes

Ingredients

1 medium spaghetti squash roasted, about 3 cups strands
3/4 cup full-fat canned coconut milk
3 cloves garlic minced
3 cups baby spinach
1 cup sun-dried tomatoes drained
1 cup artichoke hearts
1 tsp dried parsley
1/2 tsp sea salt to taste
1/4 tsp black pepper

Equipment

Baking Sheet
Knife
Spoon
Large Bowl
4-cup measuring cup (optional)
Medium Skillet
Fork

Method

Roast the spaghetti squash using your preferred method (oven or Instant Pot). Once cooked and cool enough to handle, use a fork to scrape out the strands until you have about 3 cups; transfer them to a large bowl or 4-cup measuring cup.
Heat the canned coconut milk in a medium skillet over medium-high heat until it reaches a full boil.
Add the minced garlic to the skillet and sauté, stirring occasionally, until very fragrant, about 3 minutes.
Stir the spaghetti squash strands into the skillet to combine with the coconut milk and garlic.
Add the baby spinach, cover the skillet, and cook until the spinach wilts.
Uncover and stir in the drained sun-dried tomatoes, artichoke hearts, dried parsley, sea salt, and black pepper; continue cooking 2–3 minutes until the sauce thickens and all ingredients are heated through.
Taste and adjust seasoning if needed, then serve warm alongside your preferred entrée or add a protein if desired.