Katie's Nova Scotia Lobster & Spaghetti Squash

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Skill Level
Preparation Time 20 minutes Total Time 60 minutes
Servings 6 Cost Per Serving $3.33
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Lobster & Spaghetti Squash
1 lbLobster Meat (fresh or frozen), roughly chopped
1 large (4 cups)Spaghetti Squash
2 cupsCherry Tomatoes, quartered
1 mediumOnion, diced
4 clovesGarlic, minced
1 tbspExtra Virgin Olive Oil or Grape Seed Oil
1/2 tspDried Oregano
1/4 cupFresh Basil, chopped
1 cup Vegetable or Lobster Stock (add lobster shells to the vegetable stock recipe)
To tasteSea Salt and Ground Black Pepper


  1. ​Preheat the oven to 375 degrees F.
  2. Halve the spaghetti squash and scoop out the seeds. Place cut side down onto a baking sheet lined with parchment paper. Bake in the oven for about 40 minutes (or microwave for 10 minutes).
  3. If cooking a fresh, raw lobster:
    • Bring a large pot of water to a boil. Add a few pinches of sea salt to the water. Grab the body of the lobster. If the lobster is still alive, place the tip of a sharp knife behind the head and push down. This will kill the lobster quickly and painlessly. Slowly drop the lobster head first into the pot of boiling water. Put the lid on, reduce the heat to medium and boil for about 10 minutes (until bright red).
    • Have an ice bath ready. Once the lobster is cooked, remove with tongs and place immediately into the ice bath to cool. Remove all the meat from the lobster.
  4. If using frozen, raw lobster:
    • Bring a large pot of water to a boil. Add a few pinches of sea salt to the water. Add the lobster to the pot, put the lid on, reduce the heat to medium and boil for about 10 minutes.
  5. If using frozen, cooked lobster:
    • Add the lobster to the sauté pan (end of step 8.) and cook until warm throughout, about 2 minutes.
  6. Heat sauté pan to medium high heat and add oil.
  7. Sauté onion and garlic until translucent, about 5 minutes.
  8. Add in tomatoes, oregano and about 1 cup of stock. Reduce heat to medium low and cook for 10 minutes. Season with a pinch of sea salt and ground black pepper.
  9. Place 1/4 of the spaghetti squash on a plate, add a few pieces of lobster and ladle about 1/2 cup of the sauce over top. Sprinkle with fresh basil and serve.


  • Lobster is an excellent source of lean protein. Compared to white chicken, extra lean beef and pork, lobster is the lowest in saturated fat and cholesterol. It contains 15 percent less cholesterol than chicken and 1/10 the amount of saturated fat of lean white turkey meat.
  • Lobster is also an excellent source of selenium, a mineral that acts as an antioxidant. Research suggests that selenium plays an important role in the immune system by helping to build up white blood cells, which are needed to fight off infections and illness. There is some research suggesting that eating foods high in selenium can help reduce prostate cancer risk.
  • One cup of spaghetti squash provides about 40 calories. Compare that to 1 cup of pasta, which provides 220 calories. If you are trying to lose weight or avoid gaining weight, spaghetti squash can help you reduce your calorie intake. If you are trying to gain weight or prevent weight loss, choose whole grain pasta or add some heart-healthy oils for extra calories.