Spaghetti Squash with Maple Glaze & Tofu Crumbles

Written by: Lian Liu, MPH, RD, CDCES | Specializing in Cardiac & Menopause Nutrition. Reviewed and updated: June 2026.

> Direct Answer: Spaghetti squash with maple glaze and tofu crumbles provides a heart-healthy, low-sodium pasta alternative by replacing refined carbs with high-potassium squash and saturated fats with plant-based soy protein. Under 350mg of sodium per serving, this meal supports blood pressure management and arterial recovery while delivering high-quality protein.

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This recipe is a sophisticated, low-carb alternative to traditional pasta. By using Spaghetti Squash, you’re adding a high-potassium base that’s naturally low in calories. The Tofu Crumbles and a unique garlic-infused maple glaze provide a complex, savory-sweet profile that feels like a luxury meal without the heavy saturated fats of a traditional cream or meat sauce.

The Heart Lesson

Clinical Benefit: Prioritizing plant proteins like tofu and low-glycemic vegetables like spaghetti squash helps manage weight and reduces the metabolic stress on your cardiovascular system. In my book, The Cardiac Comeback, I explain why "pasta-swap" logic is a cornerstone of the 7-day reset.

Quick Recipe Overview:

• Prep Time: 10 min
• Cook Time: 22 min
• Servings: 2
• Sodium: ~345 mg per serving (USDA Verified)

Ingredients

• 2 ounces 365 Organic Firm Tofu (well-drained)
• 1 small spaghetti squash (halved lengthwise)
• 2½ teaspoons olive oil (divided)
• ⅛ teaspoon salt
• ½ cup chopped onion
• 1 teaspoon dried rosemary
• ¼ cup dry white wine
• 2 tablespoons maple syrup
• ½ teaspoon garlic powder
• ¼ cup shredded 365 Shredded Gruyère Cheese

Instructions

1. Drain Tofu: Place tofu in a large mesh colander over a bowl to drain well.
2. Soften Squash: Score the squash with a paring knife to vent steam. Microwave on high for 5 minutes. Remove and let cool.
3. Steam Squash: Cut squash in half and scoop out seeds. Drizzle with ½ tsp oil and season with salt. Cover with wax paper and microwave for 5 minutes on high until tender.
4. Shred: Scrape the squash strands with a fork into a bowl.
5. Sauté: Heat 1 tsp oil in a large skillet over medium-high heat. Sauté onion for 5 minutes; add rosemary and stir for 1 minute.
6. Crumble Tofu: Add remaining oil to the skillet. Crumble the tofu in and stir-fry until lightly browned (about 4 minutes). Transfer tofu to a small bowl.
7. Glaze: Add wine, maple syrup, and garlic powder to the skillet. Cook for 2 minutes until slightly reduced and thickened. Remove from heat.
8. Serve: Divide squash between plates, top with tofu, drizzle with glaze, and add cheese.

Tools & Ingredients

• The Cardiac Comeback (The 7-day system for metabolic health)
• 365 Organic Firm Tofu (The ultimate pasta-swap protein)
• Cuisinart Stick Blender (If you prefer to emulsify your glaze into a creamier sauce)
• Silicon Baking Spatula (For easy scooping and shredding of the squash)

Cardiac Hack

To bring the sodium down from 345mg to under 150mg:

1. Omit the ⅛ tsp salt used during the squash steaming process (saves 145mg/serving).
2. Go easy on the Gruyère: Since the maple glaze is so flavorful, you can reduce the cheese by half and still get that nutty finish.

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