Spaghetti squash sandwich with sauteed peppers and onions, arugula, homemade grainy mustard, and sundried tomato paste.

I made a spaghetti squash sandwich. Why did I make a spaghetti squash sandwich?¬†Every now and then, I get this urge to pretend I’m a vegetarian and make a veggie sandwich.

Spaghetti Squash Sandwich

Recipe by Dee


  • 1 1/2 cups cooked spaghetti squash

  • 1 medium red bell pepper, thinly sliced

  • 1/4 of a large sweet onion, thinly sliced

  • 2 slices honey wheat bread

  • Arugula

  • Grainy mustard (optional)

  • Sundried Tomato Paste Spread
  • 3 tbsp. finely chopped sundried tomatoes

  • 2 tbsp. tomato paste

  • 1 tsp. minced garlic

  • Extra virgin olive oil

  • Fine sea salt


  • Preheat your oven to 400 Fahrenheit or 200 Celsius.
  • Cut the spaghetti squash in half across its width and scoop out the seeds and the stringy bits. Place cut side down on a lined baking sheet and bake for 40 minutes or until easily pierced with a knife. Let cool, then use a fork to pull th spaghetti squash strand apart.
  • At least one hour or the night before making the sandwich, sprinkle a large pinch of salt onto the spaghetti squash. Cover and set aside.
  • Place the sundried tomatoes, tomato paste, minced garlic, a small pinch of salt, and a drizzle of olive oil in a nonreactive bowl. Stir to combine and taste, adding more salt if necessary. Cover and set aside. Place the tomato spread and squash in the fridge if you won't be using it within two hours.
  • Once the spaghetti squash is ready, place it in a clean kitchen towel and wring out as much water as you can. Remove the spaghetti squash from the towel and use your fingers to pull the squash strands apart.
  • Place a 10-inch skillet over medium heat. Add enough olive oil to coat the bottom of the pan. Once the oil begins to shimmer, add the onion, bell pepper, and a three-finger pinch of salt. Cook, stirring occasionally, until the onions begin to brown. Remove the pan from the heat and set aside.
  • Toast the bread, then spread the tomato spread on the bottom slice. Add the onion pepper mix, spaghetti squash, and arugula. Spread the optional mustard on the top slice and place on top of the arugula. Cut in half diagonally and enjoy!


  • Don’t forget to salt the spaghetti squash at least one hour before making this sandwich.
  • If you don’t like or have arugula, you can use spinach, mizuna, or leaf lettuce instead.
  • You’ll need to squeeze the water from the spaghetti squash using a clean kitchen towel. This will compact the squash into a little clump, but you should be able to pull it back apart with your fingers.
  • You can make your own honey wheat bread, or you can buy it from the store.
Related Recipes:

Leave a Reply

Your email address will not be published. Required fields are marked *