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Spaghetti Squash Seafood Marinara




30 minutes


1 hour


4 Servings


  • 1 medium spaghetti squash or pasta of choice, follow cooking directions, you'll need 3-4 cups.
  • 1/2 Cup Shrimp
  • 1/2 Cup Mussels
  • 1/2 Cup Scallops
  • 1/2 Cup Calamari
  • 2 Tbsp Olive Oil
  • 4 Cloves Minced Garlic
  • 3/4 Cup Diced Onion
  • 1 can (6 oz) Tomato Paste
  • 4 Tbsp Oregano or Trader Joe's Italian Blend
  • 1/3 Cup Fresh Parsley
  • 2 Tsp Sugar
  • 1 Can (14 oz) Fire Roasted Diced Tomatoes
  • 3/4 Cup White Wine or 1 Tbsp Apple Cider Vinegar
  • 1 Tsp Salt and Pepper
  • 1 Tbsp Red Pepper Flakes (Optional)
  • Chicken Broth (Optional, if needed for thinning the sauce)


  1. Cut squash into quarters. Fill large glass bowl 3/4 with water. Place quarter of squash facedown in bowl. Microwave each piece for 7 minutes or until soft. Scrape squash into bowl. Or use pasta, cook by following box directions.
  2. Add 1 tbsp of oil into large pan on high heat. Add shrimp, mussels, and scallops, cook for one minute, then add calamari for additional 30 seconds. Remove seafood, place in bowl.
  3. Add additional 1 tbsp of oil, garlic and onions to pan and cook on medium heat for 3-5 minutes.
  4. Add white wine, simmer for 5 minutes. Drink a glass! Add tomato paste, can of tomatoes, oregano, parsley and sugar.
  5. Combine everything into large saucepan or dish out sauce with seafood and top spaghetti squash and enjoy!
  6. Thinner Sauce: If you prefer a thinner sauce, adding ~1/4 cup chicken broth is recommended.


The following items are items that I personally use and recommend to make this recipe.
Order supplements through my Fullscript store
Order supplements through my Fullscript store.

Spaghetti Squash Seafood Marinara

Is spaghetti night a routine weeknight meal at your house? This spaghetti squash seafood marinara recipe is a simple and flavorful way to switch it up from the ol’ hamburger meat sauce. Seafood including calamari, shrimp, scallops and mussels are protein sources people tend to forget about! Change things up, instead of ground beef and try adding different protein options to your diet.

Seafood Mariana is a classic, easy seafood pasta made using a mix: prawns, shrimp, calamari, and mussels tossed through a simple, tasty tomato sauce. Serve it right out of the pan either on pasta or squash and it’s a great way to spice things up. The oregano and red pepper give it a delicious Italian flavor and smell.

Spaghetti Squash Seafood Marinara Nutrition Info:

Seafood is nutrient-rich, serves as a good source of protein, vitamins, and minerals and is rich in omega-3 fatty acids.

Scallops: Scallops are rich in vitamin B12, zinc and omega-3 fatty acids. Getting adequate amounts of these nutrients is essential for brain development and associated with a reduced risk of mental decline and mood issues.

Shrimp: Shrimp often gets a bad name. Shrimp is high in cholesterol, but it also contains nutrients including antioxidants and omega-3 fatty acids, which have been shown to promote heart health. Research on shrimp has also shown positive health effects.

Squid: Squid is high in protein and also contains omega-3s and iron!

Squash: Pasta and squash both offer a variety of nutrients. I enjoy using the spaghetti squash for the texture, fiber, vitamins, minerals and fresh taste! Not to mention, it is lower in carbohydrates! To balance it out I’ll enjoy a glass of wine.

Looking for another amazing spaghetti squash recipe with tons of flavor and nutrients? Try my buffalo chicken spaghetti squash bake!



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