⏱ 75 min totalSpaghetti Squash Pesto Boat
Per 1 serving · 939 g · 10 ingredients
of a 2,000 cal day
- Protein16g13% of calories
- Carbs74g63% of calories
- Fat12g23% of calories
- ✓ Cholesterol free
At a glance
One serving of Spaghetti Squash Pesto Boat (939 g) has 425 calories, with 16 g of protein, 74 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (31% DV), dietary fiber (65% DV) and Vitamin C (41% DV). Keep an eye on sodium, which provides 40% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber65%
- Vitamin C41%
- Vitamin K46%
- Thiamine39%
- Riboflavin (B2)484%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin E14%
- Choline16%
Watch
20%+ of the daily value
- Sodium40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ medium squash Spaghetti squash
½ tbsp Olive oil
2 cloves, minced Garlic
½ cup Green peas
¼ cup leaves, whole Basil- 🥄2 tbsp Nutritional yeast
- 🥄¼ tsp Salt
¼ lemon yields Lemon juice- ½ clove Garlic
2 tbsp Vegetable broth
Directions
- 1
Preheat the oven to 350°F.
- 2
Cut the squash in half and scoop out the seeds with a spoon.
- 3
Drizzle olive oil and minced garlic over the squash halves, then place them on a baking sheet.
- 4
Bake for about 1 hour, or until the squash is soft.
- 5
Use a fork to scrape the squash flesh, creating a spaghetti-like texture.
- 6
In a food processor, combine the peas, basil, nutritional yeast, salt, lemon juice, and garlic clove. Process until well mixed.
- 7
Gradually add the vegetable broth to the mixture until the desired consistency is reached.
- 8
Mix the pesto into the squash and serve.
Vitamins & minerals
Amounts for 1 serving (939 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 133 μg | 15% |
| Vitamin C | 37 mg | 41% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 55 μg | 46% |
| Thiamine | 0.5 mg | 39% |
| Riboflavin (B2) | 6 mg | 484% |
| Niacin | 14 mg | 86% |
| Vitamin B6 | 1 mg | 94% |
| Folate (B9) | 327 μg | 82% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 64% |
| Choline | 86 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 233 mg | 23% |
| Iron | 4 mg | 53% |
| Potassium | 1,027 mg | 22% |
| Magnesium | 119 mg | 28% |
| Phosphorus | 166 mg | 24% |
| Zinc | 2 mg | 20% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 61% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 140 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,518 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 3 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 425 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Spaghetti Squash Pesto Boat?
One serving of Spaghetti Squash Pesto Boat (1 serving) has 425 calories, which works out to 45 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Spaghetti Squash Pesto Boat high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spaghetti Squash Pesto Boat keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spaghetti Squash Pesto Boat?
931 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spaghetti Squash Pesto Boat?
28 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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