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How to Cook Spaghetti Squash

Updated on August 1, 2013

So Easy!

Humble beginnings!
Humble beginnings!
After 1 hour in the oven!
After 1 hour in the oven!
Cut in half and remove seeds
Cut in half and remove seeds
Use a fork to pull out strings of squash.
Use a fork to pull out strings of squash.
Almost looks like Spaghetti
Almost looks like Spaghetti
Use it just like you would use Spaghetti! Add it to your favorite recipe or enjoy it topped with sauce or tossed in olive oil and garlic!
Use it just like you would use Spaghetti! Add it to your favorite recipe or enjoy it topped with sauce or tossed in olive oil and garlic!
5 stars from 1 rating of Easy Spaghetti Squash

Who knew it was this easy to be gourmet!

Spaghetti squash was a vegetable that I first discovered when I jumped feet first into a low-carb diet. The first rule of that diet: NO PASTA! For a vegetarian, pasta was a staple and something I ate at every meal....which is why I needed the low-carb diet! Not to mention the fact that I am a sucker for sauces and lets face it- I look a bit silly eating sauce with a spoon (it has been done before). So, the hunt was on to find a vehicle for my favorite that didn't leave me feeling deprived and hungry. Yes, I know...there are a host of low-carb pastas out there but check out the labels. They really aren't that low-carb and are very expensive! I am a budget gourmet (cheap beginner) so I had to find something that was not only healthy and easy to cook but also budget friendly. I finally found my match! Spaghetti Squash.

Spaghetti squash is a very versatile veggie which is not only dense in nutrients but also rich in health benefits. Squash contains both Omega-3 and Omega-6 fatty acids. Omega-3's are good for preventing heart disease and cancer as well as assisting with inflammation from arthritis. Omega-6's are great for boosting brain functions! Spaghetti squash is also filled with vitamins and minerals. It is known for having a high content of Beta Carotene, Phosphorus, Folate, Vitamins A, B, and C, and the list goes on and on! It has been shown in recent studies to be good for men by aiding in prostate health and even is said to help with prostate enlargement. The high content of Potassium makes it great for heart health as it can help to lower blood pressure! See the table below for how pasta stacks up compared to squash!

So know you know how good it is for you..I bet you didn't know how easy it is to cook! Honestly--it is easier than traditional spaghetti because it won't cook to mush if you get off track and forget about it! It is beautiful on a plate and will have your friends and family convinced that they are eating gourmet and NOT healthy!

I have provided directions below for how to cook your squash. What you do from there is entirely up to you!

Some Suggestions:

  • Toss it with EVOO and crushed garlic. Finish with salt and pepper.
  • Top with your favorite pasta sauce! Use a can of seasoned crushed tomatoes to make a simple yet tasty sauce!
  • Make your favorite mac and cheese recipe With SQUASH instead of pasta!

However you top it, spaghetti squash is an amazing vegetable inside and out!

Spaghetti Squash vs. Spaghetti

Traditional Enriched Spaghetti
less than 1
1 gram
10 grams
43 grams
2 grams
3 grams
1 gram
8 grams
4 grams
1 gram
Based on cup vs. cup

Cook Time

Prep time: 1 min
Cook time: 1 hour
Ready in: 1 hour 1 min
Yields: Depends on side or main dish.


  • Spaghetti Squash, raw

Want to try more healthy recipes?

Check out this recipe for Roasted Red Pepper-Zucchini Cakes! They are better than the ones that you get at your local restaurant and are so easy to make!

Roasted Red Pepper -Zucchini cakes

Need a Quick Snack Idea? Check out how to use Chickpeas 2 ways!

5 minute Hummus

Spicy Toasted Chickpea Snack

Want to learn more about Low-Carb Diets?

Losing Weight on a Low-Carb Diet

Healthy Low-Carb Vegetarian Soup Recipes

So Simple!

  1. Take the sticker off your squash and preheat the oven to 450 degrees.
  2. Place your squash on a baking sheet and put in the oven. Allow to cook at least 1 hour.
  3. When the squash is done, you will be able to push in on the skin and you will feel that the skin indents and that the inside is tender. Cut the squash in half
  4. Remove the guts and seeds. They are in a small "pocket" in the squash.
  5. Using a fork, begin to pull the strings of spaghetti out of the squash. The squash will naturally string up so don't worry, you can't mess this up! If it isn't coming out as easily as you would like, put it back in the oven for a few more minutes.
  6. Use the strings however you would like!


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    • Mommymay profile imageAUTHOR

      Heather May 

      5 years ago from Ohio

      I thought the same thing careermommy. I don't know why I ever stopped making it! This time it is here to stay! Thanks for reading!

    • Careermommy profile image

      Tirralan Watkins 

      5 years ago from Los Angeles, CA

      Thanks for sharing this Mommymay. I made this some time ago when my husband was on a very... low carb diet. I thought it tasted great, and could not tell the difference that much between the squash and pasta. Thanks for sharing your take on this yummy meal.

    • Mommymay profile imageAUTHOR

      Heather May 

      5 years ago from Ohio

      I hope you enjoy the squash Bake Like a Pro! I had it once before I made it the first time and was super intimidated to make it..something about the name sounded fancy. When I made it - I realized that the strings "make themselves". I was so proud of myself. It really is versatile and I bet you will have TONS of things you can do with it!

    • Bake Like a Pro profile image

      Bake Like a Pro 

      5 years ago

      Very informative and detailed article about spaghetti squash. I have yet to try this squash. Next time I am in the store I would definitely try it and see what I have been missing all this time :).

    • Mommymay profile imageAUTHOR

      Heather May 

      5 years ago from Ohio

      Hey Joe!

      Yes, I tried many other words..."innerds" (sp?) was number 2 and sounded off-putting so went with what my kids would say! Thank you for your kind words.. I know..I have varied topics but my life is entirely varied (as is yours)!!! I definitely recommend you try squash- and eliminate gluten..are you nutz?!?! Cookies have gluten! I actually found great gluten free ones this weekend...I feel a recipe coming on!

    • hawaiianodysseus profile image

      Hawaiian Odysseus 

      5 years ago from Southeast Washington state

      Hi, Heather!

      My favorite part? "Remove the guts..."

      : ) Just kidding. I like the fact that there's an alternative to pasta. Our family is trying to reduce or altogether eliminate gluten in our diet, so this looks like a great addition to our meal choices.

      From one writer to another, I really like your humorous, reader-friendly style and voice. These qualities make your niches of frugal living, nutritious meals, and personal finance (including the eBay-related hubs! YAY!) interesting and vibrant. Thanks for sharing in your unique way, Heather!


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