Must Try Chorizo-Stuffed Spaghetti Squash Latino Recipe
A healthful Latino dish incorporating Latino flavor without the glucose spike
For many of us in the Latino community, the kitchen is where our heritage lives. But for me, it has also been a place of caution. On my father’s side of the family, diabetes isn’t just a medical term—it’s a lived reality managed with insulin and pills. Most of my aunts, uncles, and cousins have spent years managing the disease with insulin or pills.
The reality is that Latinos are statistically among the most likely to develop diabetes. If you are looking to be proactive—not just for yourself, but for your family—modifying your diet to include low-glycemic foods is one of the most powerful moves you can make.
Recently, I have made a series of proactive choices to shift my health trajectory and stay ahead of the curve with Latino diabetes. This journey has been deeply personal for another reason: I have navigated my own set of challenges these past few years with inflammation and autoimmune issues that have affected my mobility. I recently made the decision to wear a CGM (continues glucose monitor) for a few months and this data driven technology opened a window into my body’s unique chemistry. What I learned through that data, combined with medical research, is that every avoided glucose spike is a win against systemic inflammation. For me, glucose monitoring has become a vital tool for managing my symptoms and staying proactive about my long-term health.
The Myth of “Losing Out”
One of the biggest hurdles in choosing a low-glycemic lifestyle is the fear of sacrifice—the idea that a “healthy swap” means a less satisfying meal. I’ve found the exact opposite to be true with this dish.
We don’t lose a thing in this swap. Unlike other vegetable alternatives that can feel watery or thin, spaghetti squash is incredibly dense and holds up beautifully under the weight of the smoky chorizo and melted mozzarella. It provides a hearty, filling “bite” that mimics the al dente texture of traditional pasta. When you pull those strands with a fork, you aren’t just getting a substitute; you’re getting a nutrient-dense, satisfying base that carries the bold Latino flavors perfectly.
By making these intentional choices, I’m not just avoiding a spike on my CGM; I’m proving that proactive health and culinary indulgence can live in the same bowl. For me, this is about longevity—holding off the diabetes that has affected so many of my aunts, uncles, and cousins, while keeping my own inflammation and autoimmune symptoms in check.
The Recipe: Low-Glycemic Cubano Chorizo Squash Boats
Preparation Time: 15 mins
Cook Time: 50 mins
Servings: 2
The Ingredients
- 1 large spaghetti squash
- 1/2 lb. Cuban chorizo (ground or removed from casings)
- 1-pint cherry tomatoes (halved)
- 8 oz fresh mozzarella (shredded or torn)
- 2 cloves garlic (minced)
- 1/2 small yellow onion (diced)
- 1 tbsp olive oil
- Fresh cilantro for garnish
- Salt and pepper to taste
The Instructions
- Roast the Base: Preheat oven to 400°F. Slice the squash in half lengthwise, remove seeds, drizzle with oil, and roast cut-side down for 40–50 minutes.
- Sauté the Flavor: While roasting, brown the chorizo and onion in a skillet. Add garlic and cherry tomatoes, cooking until the tomatoes soften into a light, rustic sauce.
- The “Pasta” Reveal: Remove the squash from the oven. Use a fork to scrape the squash into strands. Keep the strands inside the squash “boat.”
- Combine: Fold the chorizo-tomato mixture into the squash strands directly in the shell.
- The Finish: Top with mozzarella and broil carefully for 3–5 minutes until the cheese is golden and bubbling. Sprinkle with fresh cilantro leaves if you like and you’re ready to eat.
Why This Works for Your Glucose
- Fiber Over Flour: Spaghetti squash provides the “pull” of pasta but with a fraction of the carbohydrates and much higher fiber.
- Protein & Fats: The healthy fats and protein in the chorizo and mozzarella help slow the absorption of sugars from the tomatoes.
- No Spikes, All Flavor: You get the hit of acidity, smoke, and creaminess without the post-meal “crash.”
Please note: this article is only intended to inform the public about diabetes. It is not intended to be a dietary guide for meal choice. Everyone has unique health needs. For your best healthy choices speak with your heath professional to determine what is right for you.
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