Easy Roasted Garlic Kale Spaghetti Squash Recipe with Sun-Dried Tomatoes for Healthy Meals

Posted on January 22, 2026

roasted garlic kale spaghetti squash - featured image

I still remember the first time I roasted a spaghetti squash. The kitchen filled with this cozy, slightly sweet aroma that felt like fall was just around the corner. Toss in some garlic and kale—a combo I stumbled upon after one too many wilted salad nights—and suddenly, dinner wasn’t just healthy, it was downright crave-worthy. This easy roasted garlic kale spaghetti squash with sun-dried tomatoes quickly became my go-to when I wanted something light but satisfying. Plus, it’s one of those dishes that makes you feel like you’re eating something fancy without actually spending hours in the kitchen.

After testing this recipe about a dozen times (and tweaking it just enough so my partner actually asks for seconds), I’m excited to share it because it’s simple, packed with flavor, and perfect for anyone looking to eat more greens without sacrificing taste. If you’re curious about how kale and sun-dried tomatoes come together on a bed of tender, roasted spaghetti squash, stick around—I promise it’s worth it.

Why You’ll Love This Recipe

Okay, real talk—this recipe pulled me out of a dinner rut. Here’s why I keep making it over and over:

✅ Super simple prep: No fancy techniques, just roast, sauté, and toss. I’ve made this on busy weeknights with a toddler clinging to my leg.
✅ Flavor-packed but light: Roasted garlic and sun-dried tomatoes bring a punch of umami, while kale adds that earthy green goodness you want without being bitter.
✅ Nutrient-rich and filling: Spaghetti squash is low in calories but high in fiber, and the kale adds vitamins and minerals. It’s a meal that actually keeps you full.
✅ Versatile for any diet: Gluten-free, vegetarian, and easily vegan if you skip the cheese or swap it out.

This dish feels like comfort food that’s secretly good for you. It’s the kind of dinner that makes you want to invite friends over (or just treat yourself) because it’s both impressive and effortless. Seriously, once you try this roasted garlic kale spaghetti squash with sun-dried tomatoes, your “healthy meals” game will never be the same.

What Ingredients You’ll Need

Here’s what I reach for every time I make this recipe. Most are pantry staples or easy to find at any grocery store, which is a win in my book.

1 medium spaghetti squash (about 3 pounds / 1.4 kg) — The star of the show. Look for one with a firm shell and no soft spots. I like it on the smaller side so it roasts evenly.
4 cloves garlic — Roasted garlic makes all the difference here. I use fresh, but pre-minced works if you’re in a pinch (just reduce the amount slightly).
4 cups kale leaves (about 120g), chopped — I prefer curly kale for texture, but dinosaur (Lacinato) kale works too. Just remove the thick stems so it’s not chewy.
½ cup sun-dried tomatoes (75g), chopped — I use the kind packed in oil for extra flavor, but the dry-packed ones rehydrated in warm water work as well.
2 tablespoons olive oil — Go for extra virgin if you want a fruity, rich flavor. It’s worth the small splurge here.
Salt and freshly ground black pepper — To taste. I’m partial to flaky sea salt for the finishing touch.
Optional: ¼ cup grated Parmesan or nutritional yeast — Parmesan adds a salty, savory boost, but nutritional yeast makes it vegan-friendly and just as tasty.

Quick note: I always keep garlic and olive oil stocked because they’re magic in almost everything I cook. And the sun-dried tomatoes? They add a chewy, tangy surprise that makes this dish anything but boring. If you don’t have kale, spinach is a decent substitute, but kale’s sturdiness holds up better through roasting and sautéing.

Equipment Needed

You honestly don’t need much to pull off this recipe. Here’s what I use every time:

Baking sheet or roasting pan — Big enough to hold the spaghetti squash halves flat-side down. I have a trusty rimmed baking sheet that’s probably seen more roasts than I can count.
Sharp knife — For slicing the squash in half. I’m not gonna lie, this is the one step where I get a little nervous but a sturdy knife helps.
Mixing bowls — One for tossing the kale and sun-dried tomatoes with olive oil and seasoning.
Sauté pan or skillet — For cooking the kale and garlic after roasting. I use a non-stick pan but cast iron works great too.
Fork — To scrape out the spaghetti squash strands. This is oddly satisfying and kind of fun.
Measuring spoons — Because I’m a bit particular about olive oil and salt amounts (and yes, I do eyeball sometimes).
Optional: garlic press — If you don’t want to mince garlic by hand, this little tool saves time.

Real talk: I once roasted a spaghetti squash in the microwave because I forgot to preheat the oven. Not my proudest moment, but it worked in a pinch! Still, I recommend the oven for that perfect caramelized flavor.

How to Make It: Step-by-Step

Preheat your oven to 400°F (200°C). Set your baking sheet aside for the squash.
Slice the spaghetti squash in half lengthwise. Use a sharp knife and be careful. Scoop out the seeds with a spoon and discard. (If you’re like me, keep a towel handy to brace the squash.)
Drizzle 1 tablespoon olive oil over the cut sides, then sprinkle with a pinch of salt and pepper. Place the halves cut-side down on the baking sheet. Roast for 40-45 minutes until the flesh is tender and you can easily scrape strands with a fork.
While the squash roasts, prepare the garlic and kale: Mince or press the garlic cloves. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add garlic and sauté for about 1 minute until fragrant but not browned.
Add the chopped kale to the skillet. Toss with garlic, and cook for 4-5 minutes until kale is wilted but still bright green. Season with a pinch of salt and pepper.
Stir in the chopped sun-dried tomatoes. Cook for another 1-2 minutes to warm through and let the flavors marry.
When the spaghetti squash is roasted, remove from oven and let cool for 5 minutes. Use a fork to scrape the flesh into strands directly onto a large serving bowl or the skillet with kale mixture.
Toss the spaghetti squash strands with the kale, garlic, and tomatoes. Add Parmesan or nutritional yeast if using, and adjust seasoning with salt and pepper to taste.
Serve warm. If you want to get fancy, drizzle a little more olive oil on top or sprinkle crushed red pepper flakes for a kick.

By the way, if your squash cooks a little unevenly, just rotate the pan halfway through roasting. I’ve learned that the back of my oven runs hotter, so this helps keep things consistent.

My Best Tips & Techniques

Okay, here’s where I spill the secrets I picked up while obsessively making this recipe.

Don’t skip roasting the garlic: Roasted garlic mellows out and adds a sweet depth that raw garlic just can’t match.
Use fresh kale: The texture is better, and it holds up nicely after sautéing. Frozen kale usually ends up mushy.
Scraping the squash: Use a fork and gently scrape along the flesh’s grain. It comes out in perfect spaghetti-like strands that soak up all the flavors.
Adjust roasting time: If your squash is bigger or smaller, keep an eye on it. You want tender but not mushy.
Mix gently: When combining squash with kale and tomatoes, toss carefully to keep those strands intact and avoid a mushy mess.
Make ahead tip: You can roast the squash and prep the kale mixture a day ahead. Just combine and reheat gently before serving.
Don’t be afraid of sun-dried tomatoes: They bring such a savory, tangy punch that really lifts this dish. If you find them too salty, rinse them briefly.

I’ve burned garlic once or twice trying to rush things—don’t be like me. Low and slow wins the flavor race.

Ways to Mix It Up

Once you’ve nailed the basic roasted garlic kale spaghetti squash with sun-dried tomatoes, here’s how to switch things up without losing the magic.

Add toasted pine nuts or walnuts: A handful stirred in at the end gives a lovely crunch and nuttiness.
Swap kale for spinach or Swiss chard: These greens cook faster and give a milder flavor. Great if you’re not a kale fan.
Spice it up: Toss in a pinch of crushed red pepper flakes or a dash of smoked paprika while sautéing garlic.
Make it a meal: Stir in cooked chickpeas or white beans for extra protein and heartiness.
Lemon zest and juice: Brighten the whole dish by adding fresh lemon zest and a squeeze of juice just before serving.
Vegan cheese alternatives: Nutritional yeast or vegan Parmesan keep it dairy-free and delicious.
Herb boost: Fresh basil or parsley sprinkled on top adds fresh, green notes.

I once tried adding sun-dried tomato pesto instead of chopped tomatoes—game changer. So many ways to make it your own.

Serving Ideas & Storage

This roasted garlic kale spaghetti squash with sun-dried tomatoes is fantastic on its own, but here are some ways to enjoy it:

Serve warm as a light main dish. It’s filling enough but not heavy.
Pair with grilled chicken or shrimp for a heartier dinner.
Top with an egg: A fried or poached egg on top adds richness and protein.
Wrap it: Use in a gluten-free wrap or stuffed pepper for a portable lunch.

For storage, keep leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or microwave with a splash of water or olive oil to keep it from drying out. It also freezes well—just thaw overnight in the fridge and reheat. I like to portion it out in single servings for quick meals.

Pro tip: If the kale gets too wilted after reheating, add a handful of fresh greens and toss for a quick refresh.

Nutritional Info & Health Benefits

Here’s the lowdown on why this recipe feels so good to eat:

Nutrient	Per Serving (1/4 recipe)
Calories	180
Protein	5g
Carbohydrates	20g
Fat	9g
Fiber	5g

Thanks to the spaghetti squash, this meal is naturally low in calories and carbs compared to pasta but still gives you that satisfying texture. Kale brings a hefty dose of vitamins A, C, and K plus antioxidants, and the sun-dried tomatoes add lycopene, which is great for heart health. The olive oil provides healthy fats that keep you full and help absorb those fat-soluble vitamins.

This recipe fits well into gluten-free, vegetarian, and even vegan diets with minor tweaks. It’s a win for anyone looking to eat clean without feeling like they’re missing out.

Final Thoughts

So, that’s my easy roasted garlic kale spaghetti squash with sun-dried tomatoes recipe. I know I gush a bit, but it’s honestly one of those gems that makes healthy eating feel like a treat. Whether you’re meal prepping for the week or whipping up dinner on a whim, this dish delivers flavor, nutrition, and that cozy roasted vibe we all crave.

Give it a try, customize it with your favorite add-ins, and make it your own. I can almost guarantee it’ll become a staple in your recipe rotation like it did in mine. Don’t forget to tell me how it turns out—I’m always here for kitchen wins and questions!

Happy cooking and enjoy that garlicky, tangy, kale goodness!

FAQs

Q: Can I use frozen kale instead of fresh?

A: You can, but frozen kale tends to get softer and a bit mushy after cooking. If that’s your only option, just thaw and squeeze out excess water before sautéing to avoid sogginess.

Q: How do I know when the spaghetti squash is done roasting?

A: The best test is to poke the flesh with a fork—it should slide in easily and the strands should separate easily when scraped. The skin will also feel soft but not collapsed.

Q: What can I substitute for sun-dried tomatoes?

A: Roasted red peppers or even cherry tomatoes sautéed until soft can work in a pinch. But sun-dried tomatoes have that unique concentrated flavor that really stands out.

Q: Can I make this recipe ahead of time?

A: Absolutely! Roast the squash and prep the kale mixture a day ahead, then combine and reheat before serving. It actually tastes great the next day as the flavors meld.

Q: Is this recipe suitable for meal prep?

A: Definitely. I portion it into containers for easy lunches or dinners. Just reheat gently so the kale stays tasty and the squash doesn’t dry out.

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