Recipe for spaghetti squash

How To Cook Spaghetti Squash

How To Cook Spaghetti Squash in the oven OR microwave! A low carb or low calorie dream come true!

Spaghetti squash can be used as a delicious side dish or a low carb/low calorie alternative to replace pasta, depending on your dietary needs. Learn how to prepare and cook spaghetti squash right here!


Anything can be stuffed inside them OR drizzled and sprinkled over Spaghetti Squash for an easy weeknight or weekend meal. Tomato based sauces like Bolognaise sauce or Ragu? Absolutely!

Creamy sauces can also be served with these low carb spaghetti strands! I’m thinking Lemon Parmesan Chicken Piccata, Creamy Garlic Parmesan Mushroom Chicken & Bacon, you get the idea.

Not only is it a wonderful alternative to pasta, it is also rich in nutrition! B vitamins, niacin, thiamin, riboflavin, folate, potassium, manganese, calcium, iron, phosphorus, and zinc, omega-3 and omega-6.


Cooking spaghetti squash it in the oven creates an irresistible caramelized flavour on the edges, making it slightly sweeter with a deep flavour when compared to microwaving.

However, cooking squash in the microwave gives you the advantage of having it ready a lot sooner when compared to baking it in the oven.

PREPARATION: The hardest part about preparing spaghetti squash is cutting them in half. You can ask your grocer to cut it for you!

Trim the ends if the surrounding area is tough and give them a good wash.

Pat dry with paper towel and scoop out the seeds and discard (or save the seeds to roast separately later for a really healthy snack idea)!

Drizzle with olive and season with salt and pepper. You can also season with paprika, chili powder, garlic powder, onion powder, dried herbs — whatever the heart wants.


Place them, cut-side down, on a lightly greased baking sheet (or tray) and ROAST in a preheated oven until tender about 35-50 minutes, depending on the size of your squash.

Remove from oven and allow to cool before handling. Scrape with a fork, back and forth across the squash to separate the strands from the squash.


Cooking times will vary. At the 30 minute mark test one by piercing it through the skin with a fork. If it pierces easily, it’s ready.


Prepare as above, but instead of placing them on a baking sheet, you’re going to arrange the squash cut-side down in a microwave safe baking dish (large enough to fit 2 halves).

Fill the dish with about 1-inch of water, which will create steam in the microwave and microwave on HIGH for 15 minutes. If not cooked enough, microwave for 5 more minutes until tender in the middle.

Carefully remove squash from microwave and allow to cool for a few minutes before handling. Scrape the inside flesh with a fork, and you’ll see spaghetti strands come straight off of the insides.

Tender and natural spaghetti strands! Mother nature… we heart you.

Looking for more spaghetti squash recipes? Try this!

Spaghetti Squash Lasagna Boats

Love zucchini? Try these!

Parmesan Crust Zucchini
Spinach And Ricotta Zucchini Cannelloni
Low Carb Zucchini Brownies

How To Cook Spaghetti Squash to replace any pasta, any time, when following a low carb diet or low calorie diet! A carb lovers alternative dream come true! SAVE go to your favorites Prep: 15 mins Cook: 35 mins Total: 50 mins Serves: 4 people


  • 2 spaghetti squash (about 2 pounds or 1 kilo each)
  • 1-2 tablespoons olive oil
  • Salt and ground black pepper, to taste


Oven Roast Method (Preferred):

  • Preheat oven to 375°F (190°C). Lightly grease a baking sheet or tray with a brush of olive oil, or nonstick spray is fine to use.
  • Wash the outside of the squash. Cut the squash in half lengthwise from stem to tail (if the stem is too hard to cut around, trim the ends). Use a spoon to scoop out and discard seeds from the middle of each half.
  • Brush with a light coating of olive oil spray and season with salt and pepper to taste.
  • Arrange spaghetti squash on baking sheet, cut-side down. Roast in preheated oven until tender (about 35-50 minutes, depending on the size of your squash). Test by piercing through the skin with a fork. If it pierces easily, it’s ready.
  • Remove from oven and allow to cool before handling. Scrape with a fork, back and forth across the squash to separate the strands from the squash…they will look just like spaghetti strands!

Microwave Method:

  • Follow step 2 in above method.
  • Arrange the squash cut-side down in a microwave safe baking dish (large enough to fit 2 halves)
  • Fill the dish with about 1-inch of water, which will create steam in the microwave.
  • Microwave on HIGH for 15 minutes, then check to see if the squash is soft enough.
  • If not cooked enough, microwave for 5 more minutes until tender in the middle.
  • Carefully remove squash from microwave and allow to cool for a few minutes before handling.
  • Scrape with a fork to create the spaghetti strands.


*Medium spaghetti squash tend to be a little tougher in the centre after cooking, and large squashes yield softer results with sweeter strands. Large squashes will take around 40-50 minutes to roast. Small – medium squashes will roast in less time. Check after around 30 minutes or so to make sure you don’t over cook them, as they will become really mushy in the middle and won’t form many natural spaghetti-like strands.


Calories: 180kcal | Carbohydrates: 33g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Sodium: 82mg | Potassium: 521mg | Fiber: 7g | Sugar: 13g | Vitamin A: 580IU | Vitamin C: 10.1mg | Calcium: 111mg | Iron: 1.5mg

Giveaway for Smitten with Squash Cookbook

Me and spaghetti squash, sitting in a tree.

This is exactly how I like to eat my veggies: tossed with sauteed garlic, toasted pine nuts, fresh herbs, and a handful of grated Gruyère cheese. I mean, honestly. The combination of delicate flavors and textures is Must Have More Now. And at the moment, I can’t think of anything more vegetarianly awesome than these things on a plate sitting in front of me today right around lunchtime. Happening.

But before we launch into spaghetti squash and herbs and cheese and pine nuts and cookbook giveaways (weeee!), Bjork and I have another kitchen update for you involving walls and mismatched wood floors.

Kitchen Update (2 MINs):

The floors. Yeah, about that.

We knew they were going to be a little off, and we actually decided on that intentionally to avoid a complete re-do of the floors throughout our whole house. For the record, we will re-do the entire wood floor in our house SOMEDAY so that the woods will match in terms of color and tone and finish and everything. But the day that the floor guy came last month to talk through the options and give us the estimate also happened to be the day that we reached the tipping point of saying yes to everything. Yes, new appliances. Yes, custom cabinets. Yes, additional lighting. Yes, soft close drawers because it’s the one thing that Bjork actually has an opinion about.

And then the floor guy came, and we started talking about redoing the floors throughout the entire house – like, living room, bedrooms, and dining room because it’s all the same hardwood – and then it became time to start saying no. Or maybe that happened a long time ago? Too late, friends. Too late.

Along with that, I am completely in love with the deep, antiqued, rich color of the hardwood floors the way they are right now –> check out the full house pics ovah heeyah. That was one of the things we loved about the house when we bought it. So why would we go through all the stress of moving every last shred of furniture out of our house and into some kind of storage pod and redoing the entire floors throughout the house if we actually LIKE what we have now? (Answer: to make the floors match. Fine. But still.)

I know you get this, and I know you won’t judge our mismatchy for the first year or two of the new Yum Sweet Kitchen because you are kind friends. I heart your selfs.

Okay, okay.

Food blog.

This is a food blog. About, like, food and stuff.

I’m going to get really honest with you about spaghetti squash. The last time I made my own version of spaghetti squash, it was so, so, so bad. Capital B to the AD. I think I tried to get really healthy, which is the cause of 99% of my recipe fails. It’s these moments that teach me valuable lessons, like no you should NOT make frosting out of bananas. Ever. If you have three seconds, you might want to gain some insight on what not to do by studying my previous fails in the tried-to-make-it-healthy-and-just-NO-NO-NO recipe category.

As you can see here, this was more of a yes-yes-yes recipe: yes Gruyère cheese, yes toasted pine nuts, and yes garlicky herbs.

The icky bad overly healthy spaghetti squash time was at least a year ago. At the time I pretended like I was going to eat more than three bites, but then I just hid the leftovers in the back of my fridge and tried to forget everything. It was such a bad time in my life that I haven’t picked up one of those bright yellow, noodly, spaghetti squash-es in over a year.

So when my sweet friend Amanda’s book Smitten with Squash showed up on my doorstep, I flipped through and landed right on this recipe. SPAGHETTI SQUASH REDEEMED! with garlicky olive oil, toasted pine nuts, and Gruyère cheese. Have I mentioned those ingredients already? Yahhhsssss. This is the kind of food that I love eating: simple, vibrant, veggie-friendly, and packed with flavor and unique textures.

This recipe reminds me a lot of the garlic butter spaghetti with herbs that I made in the Philippines, but spoiler alert: this version swaps squash for pasta! How cool do we feel about that?

And plus, you guys, the toasted pine nuts. They could be possibly the cutest, most tasty little thing in all your whole life.

Tomorrow is Saturday and I’m so dreaming of sleeping in (yes, still playing catch up from the trip last week because I’m a sleep-hog), but if I can get up before 1pm *score* I will be heading down to the Farmer’s Market to pick up all the spaghetti squashes in the city of Saint Paul. Look out, world.


This Garlic Spaghetti Squash with Herbs includes a handful of toasted pine nuts and grated Gruyere cheese. Perfect light dish! Yummo!

Scale 1x2x3x

  • 1 medium spaghetti squash, halved and seeded
  • olive oil
  • kosher salt
  • 2 cloves garlic, minced
  • 2 teaspoons white wine vinegar
  • 1/4 cup minced fresh parsley
  • 2 tablespoons minced fresh basil (sage is also yummy)
  • 3/4 cup shredded Gruyère cheese
  • 1/2 cup pine nuts, toasted
  • black pepper
  1. Preheat the oven to 375 degrees. Rub squash with a little bit of olive oil and sprinkle with salt. Place the cut side down on a rimmed baking sheet and roast for 25 minutes, until fork tender. Let cool about 10 minutes, then scrape the insides with a fork to pull the strands away from the skin. (At this point I put the strands in a colander, pressed them with a paper towel, and let them rest while I prepped the other ingredients – mine were really really heavy and watery, so this helped get some of the excess moisture out.)
  2. In a large skillet, heat 2 1/2 tablespoons olive oil over medium heat. Add garlic and cook for 1 1/2 minutes, until fragrant. Stir in spaghetti squash, vinegar, herbs, and 1/4 teaspoon salt. Cook for about 2 minutes to heat through. Remove from heat and stir in Gruyère cheese, then top with pine nuts. Taste and add salt or pepper if desired.

I felt like I could have eaten this whole plate! Maybe I’m just extra hungry when it comes to squash?! If I were going to make this again, I’d plan to have it serve two people and I’d reduce the amount of oil and cheese to cut out some of the fat per serving. Using 3/4 cup cheese isn’t bad when split between four people – but when I’m eating the whole thing all by myself? Yeah, you get the idea. 🙂

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Spaghetti Squash “Pasta” Meal Prep 2 Ways


  1. Using a fork or sharp knife, carefully poke holes down one side of spaghetti squash.
  2. Microwave the spaghetti squash for 5 minutes to soften. Let cool to room temperature.
  3. Preheat oven to 400˚F (200˚C).
  4. Cut the spaghetti squash in half lengthwise and remove seeds using a spoon.
  5. Place spaghetti squash on a baking pan face up. Coat the inside of the squash with olive oil and season with salt and pepper. Flip the squash over so that the rims are face-down on the pan.
  6. Bake for 30-45 minutes, or until squash reaches desired tenderness.
  7. While the squash is in the oven, prepare a second baking sheet with asparagus, cherry tomatoes, olive oil, salt, pepper, garlic and basil. Combine until vegetables are evenly coated with seasoning.
  8. Bake for 10-12 minutes, or until vegetables have reached desired tenderness.
  9. Heat olive oil in a pan over medium heat. Add the chicken breasts and season with salt and pepper. Cook the chicken, stirring occasionally, until sides become browned and the center is no longer pink. Remove from heat and set aside.
  10. Once spaghetti squash has cooled down enough to handle, use a fork to shred apart the squash into noodles. Distribute evenly into four glass containers.
  11. Add 2 tablespoons of pesto to two of the containers.
  12. Add ¼ cup (65g) of marinara to the other two containers. Top with mozzarella.
  13. Distribute cooked vegetables and chicken evenly between all four containers.
  14. Seal containers with secure lids and store in the fridge for up to 4 days.
  15. When ready to serve, reheat and stir everything together to distribute sauce.
  16. Garnish with basil, and enjoy!

Baked Spaghetti Squash Casserole is an easy, low carb, pasta-like dish that everyone will absolutely love. Cooked spaghetti squash is combined with a quick meat sauce, topped with cheese and baked until golden and bubbly.

Serve this easy dinner alongside a simple caesar salad and crusty bread with Homemade Garlic Butter for the perfect weeknight meal!

Spaghetti Squash Casserole

This low carb spaghetti squash casserole recipe features delicious strands of spaghetti squash (in place of pasta) baked with a quick and flavorful homemade meat sauce. The casserole is topped with cheese and baked until bubbly!

We love to make casseroles during the week! From an Easy Tuna Casserole to unstuffed cabbage roll casserole, they’re an easy versatile meal!

Eating healthier doesn’t mean you need to spend more time or money in the kitchen! This baked spaghetti squash casserole is ready in about 35 minutes, making it the perfect quick dish. We love serving it with a simple side salad as well as some easy dinner rolls to sop up the leftover meat sauce at the end. YUM!

How To Make Spaghetti Squash

Spaghetti Squash is an amazing veggie, a tender squash with strands that resemble everyone’s favorite pasta! The flavor is slightly sweet but not sweet like butternut squash or acorn squash.

Spaghetti Squash can be cooked in the microwave or you can make baked Spaghetti Squash in the oven. Once baked you can run a fork along the squash to create noodle-like strands perfect for soups, stews and of course casseroles like this one!

How to Cut Spaghetti Squash: Spaghetti squash is a very tough squash so I’d recommend poking it with a fork (like you would a baked potato) and microwaving it 3-5 minutes. This will soften the exterior enough for cutting. Cut lengthwise tip to tip and scoop out any seeds before cooking.

How To Make Squash Casserole

This spaghetti squash casserole is a lower carb take on our favorite Baked Spaghetti recipe! It’s easy to make, can be prepped ahead of time and has just a few simple steps:

  1. Prepare the squash until al dente (roast it, microwave it, it’s up to you)
  2. Prepare the meat sauce in a saucepan
  3. Mix everything together in a casserole dish and top with cheese
  4. Bake until for 20 minutes or until cheese is melted and everything is warm and bubbly

Serve and enjoy, so easy!

Can You Freeze Spaghetti Squash Casserole

You bet! This baked casserole freezes amazingly. Just freeze it covered or in a plastic container for up to 3 months.

To reheat, defrost overnight in the fridge and pop it back in the oven until heated through.

If you’re storing it in glass, make sure you allow the glass to come to room temperature before it goes in the oven. Glass can easily shatter if the temperature is changed too quickly.

More Recipes You’ll Love

  • Million Dollar Spaghetti Casserole – Favorite!
  • Greek Spaghetti Squash
  • Low Carb Spaghetti Squash with Meat Sauce
  • The Best Homemade Pasta Sauce – Great over spaghetti squash or Zucchini Noodles
  • Baked Rigatoni Pasta
  • Skinny Chicken Alfredo – So good and creamy!

4.88 from 16 votes Review Recipe Prep Time 5 minutes Cook Time 35 minutes Total Time 40 minutes Servings 6 servings Author Holly Nilsson Course Casserole, Dinner, Entree, Main Course Cuisine American This healthy spaghetti squash casserole recipe features colorful spaghetti squash baked with a quick and flavorful homemade meat sauce. The casserole is topped with cheese and baked until bubbly!

  • 1 spaghetti squash cooked
  • 1 pound lean ground beef
  • 1 onion diced
  • 2 cloves garlic minced
  • 15 oz diced tomatoes canned
  • 1 tablespoon tomato paste
  • 1 cup marinara sauce or pasta sauce
  • 1 teaspoon Italian seasoning
  • 1 1/2 cups mozzarella cheese shredded

Follow Spend with Pennies on Pinterest

  1. Preheat oven to 375F.

  2. Cook squash, cut in half, until al dente. Using a fork, remove spaghetti squash strands from the squash and set aside.

  3. In a medium saucepan, cook ground beef, onion and garlic until no pink remains. Drain any fat.

  4. Add diced tomatoes, tomato paste, pasta sauce and seasoning. Simmer 5 minutes.

  5. Stir in squash. Place in a casserole dish (or back into the squash halves) and top with cheese. Bake for 20 minutes or until golden and bubbly.

Nutrition Information Calories: 286, Fat: 12g, Saturated Fat: 4g, Cholesterol: 56mg, Sodium: 530mg, Potassium: 748mg, Carbohydrates: 19g, Fiber: 4g, Sugar: 9g, Protein: 25g, Vitamin A: 630%, Vitamin C: 15.1%, Calcium: 358%, Iron: 3.5%

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword spaghetti squash casserole © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here. </div </div

The Ultimate Guide for How to Cook Spaghetti Squash: including great spaghetti squash recipes that swap out pasta and extra carbs for baked spaghetti squash!

How to Cook Spaghetti Squash

For everyone who has anxiety about the difficulty of preparing baked spaghetti squash, I have news for you. It is super EASY. There are few things easier than cooking spaghetti squash in your oven. And it’s a skill you want because if you read on, you’ll realize there are some amazing spaghetti squash recipes you’ll want to make!

I can understand the frustration. Most people have anxiety because they don’t know how to cut spaghetti squash. The squash itself can be intimidating. YES, this vegetable can be slightly difficult to split. Okay, maybe more than “slightly.”

How to cut spaghetti squash?

Spaghetti squash is like any other hard squashes you find in the autumn, like butternut squash, acorn squash or pumpkin. Cutting through it is scary/dangerous and requires concentration. Think cutting a watermelon but 3 times harder to pierce.

  1. Peel a band around the middle of the squash. I don’t mean peel deeply, just peel off the outermost layer. The fear of cutting the squash is of the knife slipping while you’re putting a lot of pressure on the vegetable.
  2. Place your squash into a plush kitchen towel to help anchor it while cutting in half.
  3. After you wash the spaghetti squash be sure to dry it really well. Water is your enemy and will raise the risk of the squash slipping and you injuring yourself.
  4. Use a serrated knife. I use my rock ‘n chop (I know, I know its from an infomercial but I LOVE IT).

How to Cook Spaghetti Squash in the microwave:

Place the cut sides down in a microwave-safe dish. Cover with dripping wet paper towel. Microwave on high for 10-12 minutes or until you can poke through the skin of the squash easily with a fork. Let cool for five minutes before turning over and scraping out the squash.

How to Cook Spaghetti Squash whole:

Preheat the oven to 375 degrees. Using a sharp small knife, pierce the squash 10-15 times all over. Cook for 45 minutes, then flip to the other side and cook and additional 45 minutes. Remove from oven, wait five minutes before slicing open the spaghetti squash and scraping out the strands.

What do I season Spaghetti Squash with?

How long can you keep spaghetti squash:

  • Cooked: Refrigerate baked spaghetti squash leftovers and use within three-five days.
  • Uncooked: At room temperature, you can keep spaghetti squash for 1-2 months until you see signs of spoilage (look below).
  • Freezing Instructions: You can freeze baked spaghetti squash strands for 4-6 months if you put it in a freezer safe container and remove as much air as possible. I add a bit of oil to the squash to give it a second barrier of protection.

How do you pick a good spaghetti squash:

  • Golden yellow in color.
  • Look for one WITH a stem, that is firm and feels heavy for its size.
  • Avoid ANY cracks in the skin and check for soft spots (this is indicative of a spoiling squash). You want spaghetti squash with a firm, dry rind free of soft spots and cracks.
  • Avoid any that seem moist or don’t have a stem as they may increase the risk of internal spoilage that you may not otherwise feel or see.
  • If the squash is shiny it is likely not ripe yet, so avoid it.

Baked spaghetti squash may seem like a bit of departure from the most popular recipes on the site. BUT I have some big news brewing that I can’t wait to share with you all about some new recipes you’re going to love me for in the new year when all your dietary resolutions are strongest. We’re up to our eyeballs in development now!

spaghetti squash recipes

A lot of spaghetti squash recipes involve swapping out pasta for baked spaghetti squash because it’s healthier for you, and tastes delicious. You feel satisfied without the heavy carbs. Below are some of my favorite “pasta” spaghetti squash recipes!

  • Cheesy Taco Pasta
  • CPK Thai Peanut Chicken Pasta
  • Chicken Bacon Ranch Pasta Bake
  • Kung Pao Chicken Spaghetti (Copycat)
  • Baked Million Dollar Spaghetti

If you want to try some stuffed baked spaghetti squash recipes my friend Allyson has a few I love! Broccoli Cheese Stuffed Spaghetti Squash and Caprese Stuffed Spaghetti Squash are both hits with our whole family.

Tools Used in this How to Cook Spaghetti Squash tutorial:
Vegetable Peeler: I’ve been using this peeler for 7 years and it is still as sharp and as easy to peel as EVER. Also, it peels in the thinnest layers so you don’t waste food.
Rock ‘n Chop Knife: My favorite kitchen tool (the knife I love is the second from the top) I’ve had it over a dozen years and it is going STRONG.
Sheet Pan: A classic, inexpensive sheet pan that is high quality and can hold up to high temperatures in the oven.


Save 5 from 4 votes

  • Yield: 4 Servings
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Course: Main Course, Side Dish
  • Cuisine: American
  • Author: Sabrina Snyder

The Ultimate Guide for How to cut, prep, season and cook Spaghetti Squash in your oven and swap out your extra carbs in all your favorite pasta recipes.

  • 2 spaghetti squash washed
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • 1 tablespoon canola oil

Note: click on times in the instructions to start a kitchen timer while cooking.

  1. Preheat the oven to 400 degrees.

  2. Using a peeler, peel a band around the squash (picture a rubber band that goes over the stem) to remove the shiny outermost layer.
  3. Using a heavy knife, slice the squash in half.
  4. Scoop out the seeds and extra fibers in the center.
  5. Season with the salt, pepper and oil and rub it all over the cut side of the squash.
  6. Place cut side down onto a baking sheet and cook for 40-45 minutes.

  7. Remove from oven, turn over and using an oven mitt to hold it (it will be SUPER hot), scrape out the squash with a fork into spaghetti like strands.

Nutrition Information

All images and text © for Dinner, then Dessert.

Keyword: How to Cook Spaghetti Squash Save

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Here’s how to cook spaghetti squash if you want long pasta-like strands and spaghetti squash that isn’t watery! Just cut the squash widthwise, into rings and roast it.

As I plan content for the year ahead, I really want Eating Bird Food to be a resource for you! Wondering how to prepare a certain ingredient? Have questions about why certain foods are considered healthy and others aren’t? Want to learn more about meal prepping? I want to be your go-to girl for all things healthy eating.

So in light of that, let’s talk all about spaghetti squash! You’ve probably seen it at the grocery store or pinned recipes with spaghetti squash on Pinterest, but have you ever made it? If not, get excited because I’m diving into all the nitty gritty details for you!


What is Spaghetti Squash?

Let’s back wayyy up… what the heck is spaghetti squash? It’s a yellow, oval shaped squash that is in season in the fall and winter months. When cooked, you can shred the insides into long, noodle-like strands. Hence the name: spaghetti squash. The texture is a tiny bit more fibrous than pasta, but makes a great substitute for regular spaghetti noodles.

What Does Spaghetti Squash Taste Like?

Don’t hate me for this answer, but it doesn’t really have a ton of flavor. Although, I do think it has a little bit of sweetness to it. It is amazing as a sub for pasta because it lets whatever sauce you’re using shine. You can get crazy with your sauce flavorings and know that the spaghetti squash will truly be a base and not impart too much flavor.

How Do You Cut Spaghetti Squash?

First thing first, before you even get to the cooking part, you have to cut it. I’ll be honest and say I don’t love cutting spaghetti squash, but it’s so much easier if you have a large, sharp knife. We have a Shun chef’s knife and I recently got this knife from Material that I love as well. Another option is to poke a couple small holes in the squash using a fork and then microwave the entire squash for about 5 minutes to soften the squash a bit and make the process a little easier. Go slow and be extra careful!

When it comes to which way to cut spaghetti squash there are two main ways — widthwise and lengthwise. I used to cut my squash lengthwise all the time until I realized that the squash’s strands run horizontally in circles around the inside of the squash and if you cut it widthwise into rings you get longer spaghetti strands. And the rings help reduce moisture as well so the spaghetti squash isn’t watery after it’s done roasting.

Of course, there are certain spaghetti squash recipes (like these lasagna bowls and these tuna noodle casserole bowls) that require cutting spaghetti squash lengthwise, but I prefer cutting it widthwise if I’m not making spaghetti squash bowls!

After cutting, spaghetti squash is really simple to cook! There are a few different methods you can use.

How to cook spaghetti squash

1. Bake/Roast

  • Whole: Preheat your oven to 375°F degrees. Use a knife to prick a few holes in the squash. Place on a rimmed baking sheet and bake for about 1 hour and 20 minutes (flipping half way through). You’ll know the squash is done when it feels tender when pierced with a knife. Let squash cool before cutting it open, scooping out seeds and separating the strands.
  • Cut widthwise: Preheat your oven to 400°F. Slice ends off the squash, then cut widthwise into halves or rings. Use a spoon to scrape out the seeds. (I love using a grapefruit spoon for this.) Place squash on rimmed baking sheet. Use hands to coat each piece with a little olive oil, salt and pepper. Bake for 30 minutes. Allow to cool for about 15 minutes, then peel the skin away and separate the strands into long “spaghetti noodles”.
  • Cut lengthwise: Preheat your oven to 400°F. Slice your spaghetti squash in half, lengthwise. Scoop out the seeds and drizzle with olive oil, salt and pepper. Flip your halves over so the cut side is on a baking sheet and bake for about 45 minutes. You know your squash is done when you can press in the skin fairly easily. Remove from the oven and let cool for about 15 minutes and then use a fork to scrape out/shred the inner part, making “spaghetti noodles”.

2. Microwave

Slice your spaghetti squash in half, lengthwise or widthwise. Scoop out the seeds and place the cut side down in a microwave-safe dish. Fill the dish with about 1 inch of water. Microwave on high for 10-12 minutes or until you can press into the skin fairly easily. Remove and let cool for about 15 minutes and then use a fork to scrape out/shred the inner part, making “spaghetti noodles”.

3. Instant Pot

Slice your spaghetti squash in half, lengthwise or widthwise. Scoop out the seeds. Place the steamer basket in the bottom of the Instant Pot and add 1 cup of water. Place the squash halves on top of the basket and secure the lid. Make sure the vent is turned to “sealed” and set the pressure cooker to 7 minutes on high pressure. Use the quick release when finished. Remove and let cool for about 15 minutes and then use a fork to scrape out/shred the inner part, making “spaghetti noodles”.

How to freeze spaghetti squash:

Let the cooked squash cool completely before transferring the noodles to freezer-safe bags. To prevent the squash from freezer burn, you’ll want to squeeze as much air as possible out of the bags. The squash should keep for up to 7-8 months in the freezer. When you’re ready to use your squash you can transfer from the freezer to the fridge to thaw until you’re ready to reheat, but if you don’t have time to thaw the squash, that’s okay — frozen spaghetti squash can be reheated quickly in the microwave, a steamer basket or even sautéed on the stovetop.

Is spaghetti squash healthy?

Spaghetti squash is low in calories, containing only 42 calories in one cup cooked. It also contains a small amount of carbohydrates, 10 grams, and a good amount of fiber, 2.2 grams or 9 percent of your daily needs. When substituting spaghetti squash for pasta you can save about 170 calories and 30 grams of carbs in a one cup serving!

I love using spaghetti squash in so many recipes. It’s a great spaghetti substitute when you’re looking for a grain-free option, but I also love batch cooking spaghetti squash to have on hand for weekly salads and bowls.

Are you ready to tackle spaghetti squash? Do you have any other spaghetti squash questions I can answer? If not, let’s get cooking! See below for my go-to recipe.

A simple recipe for cooking spaghetti squash if you want long pasta-like strands and spaghetti squash that isn’t watery! Just cut the squash widthwise, into rings and roast it.

  • 1 large spaghetti squash
  • 1–2 teaspoons olive oil
  • sea salt and pepper
  1. Preheat your oven to 400°F. Slice ends off the squash, then cut widthwise into halves or rings. If you cut the squash into rings, try to make the rings about the same size, around 1-1/2 inches.
  2. Use a spoon to scrape out the seeds. (I love using a grapefruit spoon for this.)
  3. Place squash on rimmed baking sheet. Use hands to coat each ring with a little olive oil, salt and pepper.
  4. Bake for 30-40 minutes, flipping rings once about 15 minutes in.
  5. Allow to cool for about 15 minutes, then peel the skin away and separate the strands into long spaghetti noodles using a fork.
  • Category: Side
  • Method: Bake
  • Cuisine: American
  • Serving Size: 2 cups
  • Calories: 114
  • Sugar: 6g
  • Sodium: 56mg
  • Fat: 4g
  • Saturated Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 4g
  • Protein: 2g
  • Cholesterol: 0mg

Keywords: roasted spaghetti squash, spaghetti squash, how to cook spaghetti squash

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