Enjoy a 10% discount on all orders over $60

Delicious and Healthy Spaghetti Squash Recipe: A Perfect Alternative to Pasta

Spaghetti Squash, also known as Vegetable Spaghetti, is a unique and delightful winter squash variety that is a healthy and flavorful substitute for traditional pasta.

July 6, 2023
vegan food icongluten free food iconvegetarian food icon
Spaghetti SquashPhoto By Canva
Difficulty Easy
Servings 1 people
Preparation 15 mins
Cooking 30 mins
Total 45 mins



  1. Preheat the oven to 400 °F (200 °C).
  2. Using a sharp knife, carefully cut the spaghetti squash in half lengthwise. Take caution as the outer skin can be tough.
  3. Scoop out the seeds and stringy pulp from the center of the squash using a spoon or a scoop. Discard the seeds or save them for roasting if desired.
  4. Drizzle the olive oil evenly over the cut sides of the squash. Season with salt and pepper to taste.
  5. Place the squash halves cut side down on a baking sheet lined with parchment paper or foil.
  6. Bake in the preheated oven for approximately 40-50 minutes, or until the flesh is tender and easily separates into strands. The cooking time may vary based on the size of the squash.
  7. Remove the baking sheet from the oven and let the squash cool for a few minutes.
  8. Using a fork, gently scrape the flesh of the squash, starting from the edges and working your way towards the center. The flesh will naturally separate into spaghetti-like strands.
  9. Serve the spaghetti squash on squash boats or transfer its strands to a serving bowl and toss with your preferred toppings. You can add marinara sauce, grated Parmesan cheese, and fresh herbs like basil or parsley for added flavor.
  10. Give the mixture a gentle stir to combine the ingredients and coat the spaghetti squash strands evenly.
  11. Serve the spaghetti squash as a side dish or a base for other ingredients like sautéed vegetables, grilled chicken, or shrimp.
Nutrition Facts
Serving Size 1 Spaghetti Squash
Serves 1
Amount Per Serving
% Daily Value*
Protein 1.5 g3%
Total Fat 0.6 g0.8%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


  • Use spaghetti squash that has a hard, dry rind. Look for a squash that feels heavy for its size and has a firm outer skin without any soft spots or blemishes. A ripe spaghetti squash will have a vibrant yellow or golden color.
  • Before cooking, wash the squash thoroughly and pat it dry. Use a sharp knife to carefully cut off the stem, and then slice the squash in half lengthwise.
  • Use a sharp and sturdy knife to cut squash. Spaghetti squash can be quite hard and tricky to cut. Make sure to use a sharp, sturdy knife and watch your fingers. You can also poke some holes in it and microwave it for a few minutes to soften it up before cutting.
  • Remove the seeds. Scoop out the seeds and stringy pulp from the center of the squash using a spoon or scoop. You can discard the seeds or save them for roasting, if desired.
  • Cook the squash in the oven. You can also cook it in the microwave or slow cooker, but baking it in the oven gives the best results.
  • Once cooked, the squash can be shredded into spaghetti-like strands with a fork. It can be served as a side dish or used as a low-carb, gluten-free substitute for pasta.
  • You can add marinara sauce, grated Parmesan cheese, and fresh herbs like basil or parsley for added flavor.
  • Cooked spaghetti squash can be stored in the refrigerator for up to a week. You can also freeze it for up to 8 months.
Rate This Recipe

This spaghetti squash recipe is not only easy to prepare but also incredibly healthy and delicious. The main ingredient, spaghetti squash, is roasted to perfection and then tossed with a medley of vegetables like onions, tomatoes, and black olives. The addition of fresh basil and garlic adds a burst of flavor that takes this dish to the next level. Topped off with feta cheese, this recipe makes for a satisfying gluten-free side or a hearty vegetarian main.

Whether you are looking for a healthier alternative to pasta or simply want to explore new flavors and textures, spaghetti squash offers a delicious and nutritious option to incorporate into your meals.

What Is A Spaghetti Squash?

Spaghetti squash, also known as vegetable spaghetti, is a unique winter squash variety that, when cooked, yields tender strands that resemble spaghetti noodles. It is named after its characteristic flesh, which transforms into long, thin strands that resemble spaghetti once cooked. Spaghetti squash has a mild flavor and a slightly sweet taste, making it a versatile ingredient in various dishes.

The squash itself has a hard, thick outer skin that can range in color from pale yellow to vibrant golden or even a deep orange hue. Inside, the flesh is pale yellow or ivory in color, and it contains a cavity filled with seeds and stringy pulp that should be removed before cooking.

Spaghetti squash is known for its health benefits, as it is low in calories, fat, and carbohydrates, making it a popular choice for those seeking a lighter alternative to traditional pasta. It is also a good source of vitamins and minerals, including vitamin C, vitamin A, potassium, and dietary fiber.

Due to its unique texture and neutral flavor, spaghetti squash can be used as a substitute for pasta in a wide range of dishes. It pairs well with various sauces, including marinara, pesto, Alfredo, or as a base for stir-fries, salads, casseroles, or stuffed squash recipes.

Is Spaghetti Squash Healthy?

Yes, spaghetti squash is considered a healthy food choice. It is low in calories and carbohydrates compared to traditional pasta. This makes it a popular substitute for those seeking a lighter or lower-carb option. It is also a good source of fiber, vitamins C and B6, and various minerals. Spaghetti squash has its unique texture and turns into spaghetti-like strips when cooked. This makes it a versatile ingredient in many dishes. It can be consumed as a nutritious alternative to pasta or as a base for various sauces, stir-fries or casseroles.

How Do You Eat Spaghetti Squash By Itself?

You can eat spaghetti squash by itself after it's been cooked. Simply cut the squash in half, remove the seeds, and roast it in the oven. Once it's cooked, you can use a fork to scrape out the spaghetti-like strands and enjoy it with a bit of salt, pepper, and butter, or any other seasonings you prefer.

Is Spaghetti Squash The Same As Butternut Squash?

No, spaghetti squash and butternut squash are not the same. While both are types of winter squash, they have different textures and flavors. When cooked, spaghetti squash has a unique texture that resembles strands of spaghetti, hence its name. Butternut squash, on the other hand, has a sweet, nutty flavor and a smooth, creamy texture when cooked.

How Long Is Spaghetti Squash In Season?

Spaghetti squash is typically in season from early fall through winter. However, it can often be found in grocery stores year-round.

How Should Spaghetti Squash Taste?

Spaghetti squash has a mild, slightly sweet flavor. Its texture is unique among squashes because the cooked flesh separates into spaghetti-like strands. It's often used as a low-carb substitute for pasta.

How To Cook Spaghetti Squash?

Spaghetti squash is a versatile and healthy vegetable that can be cooked in various ways.

Baked Spaghetti Squash: One popular method is baking, which involves cutting the squash in half, removing the seeds, and roasting it in the oven until the flesh becomes tender.

Microwave Spaghetti Squash: You can cook the spaghetti squash in the microwave. Pierce the spaghetti squash several times with a fork. Place the whole squash in a microwave-safe dish and microwave on high for about 10-12 minutes, or until the squash is soft.

Instant Pot Spaghetti Squash: For quicker cooking time, the Instant Pot method is a great choice. Simply pierce the squash, place it on the trivet with some water, and pressure cook it until tender. Once cooked, the squash can be scraped into strands resembling spaghetti, ready to be used as a healthy pasta alternative or as a base for various dishes.

How Long To Cook Spaghetti Squash?

The cooking time for spaghetti squash can vary depending on the size of the squash and the desired level of tenderness. It's always a good idea to check for doneness by testing the flesh with a fork. It should be tender and easily separated into strands.

What To Serve with Spaghetti Squash?

Spaghetti squash can be served with a variety of delicious dishes. For a simple and light option, toss the cooked squash strands with olive oil, garlic, and herbs such as basil or oregano. You can also top it with your favorite marinara sauce for a classic spaghetti experience, or try it with a pesto sauce for a vibrant and flavorful twist. For added protein, serve spaghetti squash alongside grilled chicken, shrimp, or tofu. You can also add it to stir-fries or salads. Additionally, sprinkle some Parmesan or feta cheese over the squash strands to add a savory touch.

Here are our delicious recipes that you can serve with Spaghetti Squash:

History of Spaghetti Squash

The origin of the Spaghetti Squash recipe is quite fascinating. This unique variety of squash is native to Central and North America and has been a staple in the diets of indigenous peoples for centuries. Its name comes from the spaghetti-like strands that form when the cooked squash is scraped with a fork. It was first introduced to the wider world in the early 20th century and has since become a popular low-carb substitute for pasta in many dishes.

The versatility of spaghetti squash is one of its most appealing attributes. It can be baked, boiled, steamed, or microwaved, and its mild flavor makes it a perfect canvas for a wide range of seasonings and sauces. From a simple preparation with butter and herbs to a more complex dish with marinara sauce and meatballs, spaghetti squash can be adapted to suit any palate.

In recent years, spaghetti squash has seen a resurgence in popularity due to its health benefits. It's low in calories and high in fiber, making it a great choice for those looking to maintain a healthy diet. Additionally, it's a good source of vitamins A and C, which are essential for immune function and skin health. Whether you're a long-time fan or a newcomer to this versatile vegetable, there's no denying that spaghetti squash has earned its place in the culinary world.

Recipe byPetite Gourmets

Did you make this recipe?

Tag @PETITEGOURMETS using the hashtag #PGRECIPES and share on Instagram. We'll feature you on our site.

Shop on Petite Gourmets