How to Cut and Roast Spaghetti Squash Boats

Last updated on October 8th, 2025

Cut and roast spaghetti squash boats with these simple steps and watch your pasta cravings disappear! This winter vegetable offers a variety of delicious, low-carb meal options once you know how easy it is to prepare. Plus, roasted spaghetti squash is easy to store in the refrigerator or freeze, making it perfect for meal prep. Give it a try this Fall or Winter to add variety and convenience to your meals!

Spaghetti Squash Boats

Spaghetti squash is a hard-shelled winter gourd that appears in abundance during the fall, alongside other seasonal favourites.

Lately, I’ve been experimenting with it as a healthy, low-carb alternative to pasta, and it has quickly become one of my go-to comfort dishes for the cooler months.

When roasted, the flesh becomes tender and pulls apart into strands that resemble spaghetti with ease. Its mild, slightly sweet flavour makes it incredibly versatile and so perfect for building easy, cozy “boats” that hold all kinds of sauces and toppings without the carb load of traditional pasta.

Why You Will Love Spaghetti Squash Boats

• Spaghetti squash is high in fibre and low in carbs, which means it will not spike blood sugar levels, especially if that is your primary concern, eating high-carb foods.
• The ‘noodles’ from spaghetti squash make it a healthy, low-calorie alternative to eating pasta.
• Spaghetti Squash is a versatile gourd full of vitamin C and minerals.
• The flesh strands have a slightly sweet taste yet are neutral in flavour, so that you can mix them with any sauce, seasonings, or gravies. You can easily try it in my Buttery Gruyere Spaghetti Squash recipe.
• Despite its hard shell, it’s relatively simple to cut and roast following the steps below, and the process typically takes about 25 to 35 minutes, depending on the squash’s size.

Is Spaghetti Squash Low Carb?

Under 10g net carbs per serving

• 10g of carbohydrates
• 2g of fibre
• 8g of net carbs

Yes, spaghetti squash is considered low in carbohydrates. Each one-cup serving of spaghetti squash contains approximately 10 grams of carbs, with around 2 grams of fibre, making it 8 grams of net carbs.

Compared to traditional pasta, a serving of spaghetti squash noodles is significantly lower in both carbs and calories. It’s also high in fibre, which lowers the effective carbohydrate count, making spaghetti squash a popular choice for those following low-carb or keto diets, or want to reduce carb intake in general.

Whenever I make spaghetti squash, I use one whole squash and cut it in half. Usually, for a meal, I’ll use one of the halves (a “boat”) for dinner. If I’m making it as a side dish instead, I use a quarter or half of a half as a serving.

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What tools will I need to cut Spaghetti Squash?

If you’re new to preparing spaghetti squash, this post will walk you through the process of making boats. It can feel a little intimidating at first, since the outer shell is tough, and it takes a bit of muscle to cut through, but don’t worry! Once you know the safest technique, it’s actually relatively easy.

Before we get started, let’s make sure you’ve got the right tools on hand. Spaghetti squash has a tough outer shell, so having a few sturdy basics makes the job much easier (and safer!).

Here’s what I like to use to cut the squash:

• A large, sharp chef’s knife: This will do most of the work when slicing through the squash. A sharp knife is key here; it gives you more control and less struggle.
• A small paring knife: Great for tidying up uneven edges and scoring the skin before you cut.
• A sturdy cutting board: Go for one that doesn’t slip around.
• A tea towel: My little trick is to place it under the squash to keep it steady, or wrap it around the squash for a better grip while cutting.

How to Cut Spaghetti Squash into Boats

Step 1) Score the Spaghetti Squash

The ultimate goal is to cut the spaghetti squash in half lengthwise for boats, so you will need to use the pairing knife to make minor cuts first before cutting the squash entirely.

1. Place a folded tea towel on your cutting board and set the spaghetti squash on top of it. This helps keep it from rolling around.
2. Hold the squash steady near the stem with your non-dominant hand.
3. With your other hand, use a small, sharp paring knife to make short, dashed cuts down the length of the squash, starting from the top and centre, moving away from the stem.
4. Turn the squash around and repeat, so there’s a dashed line running from the bottom to the stem.
5. Flip the squash over and do the same thing on the other side. You should now have two dashed lines running along both sides of the squash.

Step 2) Slice the Spaghetti Squash

6. Hold the squash near the stem with one hand to keep it steady.
7. With your other hand, use a large, sharp knife to slice into the squash from the middle along the dashed cuts. Cut all the way down to the bottom end.
8. Turn the squash around, and starting from the middle again, cut down toward the stem, moving away from your hand. Do not try to cut through the hard stem.
9. Flip the squash over and repeat steps 6 & 7. As you cut through the bottom end this time, the squash should open slightly, making it easier to finish separating the halves.
10. Turn the squash around and, again starting from the middle, cut down toward the stem, being careful to keep your hand out of the way. Stop when you reach the tough stem, but cut as close to it as you can; don’t try to cut through it.

Step 3) Split the Spaghetti Squash

11. You should have both spaghetti squash halves still attached at the stem. 
12. Using your hands, gently pull the two halves apart to separate them.
13. Scoop out the seeds with a spoon by scraping them from the inside away from the flesh, leaving the middle part hollow. The Spaghetti squash is now ready to roast.

Can I cut spaghetti squash a different way?

Absolutely! I usually cut my spaghetti squash lengthwise to make easy “boats” for serving, but you can also slice it crosswise through the middle. This method gives you those longer, spaghetti-like strands many people love. Either way works; it just depends on how you want to serve your squash!

How to Roast Spaghetti Squash

Ingredients

• Spaghetti Squash
• Avocado Oil or Olive Oil
• Dried Thyme or any dried spices (optional)
• Salt & Pepper to taste (optional)

Season the Spaghetti Squash

1. Preheat your oven to 400°F. Brush avocado oil onto the flesh and season the spaghetti squash with salt, pepper and dried thyme (or leave it plain if you prefer). I like to use a pastry brush to spread it evenly over the flesh.
2. Place the squash halves, flesh side down, onto a parchment-lined baking tray. 

Roast the Spaghetti Squash

3. Roast in the oven for 25-40 minutes, depending on the squash’s size and your preferred texture, for a pasta-like consistency.

4. Once the squash is roasted, remove the baking tray from the oven and let it rest for 5 minutes.

I cook squash al dente, reminiscent of spaghetti pasta, but I usually follow these times depending on the size of the squash.

Small Spaghetti squash:  Bake for 15-20 minutes

Medium Spaghetti squash: Bake for 25-30 minutes

Large Spaghetti squash: Bake for 35-40 minutes

Shred the Spaghetti Squash

5. Take a fork and shred the flesh into long, stringy spaghetti-like noodles. It should be easy once it’s cooked.
6. Gently pick at the strands and scrape them from the edges toward the middle to form spaghetti-like noodles. If you want to serve your spaghetti in its shells, keep half an inch of the edge intact.

The left image below shows how it looks when seasoned with salt, pepper, and thyme, while the right picture shows how it appears when seasoned with salt only.

Flavourful Sauces for Your Squash Boats

• Butter – while your squash is warm, toss in a few dollops of butter and eat it as is with a sprinkling of herbs, so delicious!
• Tomato and Basil – Bake cherry tomatoes with basil and garlic until the juices are released and the tomatoes become soft. Add it to cooked strands of spaghetti squash.
• Marinara – Any low-carb pasta sauce works well to give Spaghetti squash an Italian feel.
• Curry sauce – Add leftover curry sauce or gravy for an authentic Indian fusion twist.
• Red Pesto Sauce – For a quick, delicious side, toss squash noodles with homemade red pesto sauce.
• Peanut Sauce – Make Thai-style Spaghetti Squash and add peanut sauce, meat and vegetables. 
• Meat Sauce – Make a traditional bolognese sauce for a Spaghetti squash pasta dish.
• Piccata sauce  – Toss spaghetti squash in a lemon, garlic and butter sauce with capers for a zesty, garlicky meal.

Useful Tips  

1. Start by using a small, sharp knife to score the spaghetti squash, then cut it in half with a larger, sturdy knife. This creates a guiding line, making it safer to slice through the squash.
2. Bake the spaghetti squash until it is al dente, meaning it should have a slight bite, much like traditional pasta. Overcooking will result in mushy strands.
3. To prevent mushy spaghetti squash, avoid overbaking; always check the texture with a fork a few minutes before the minimum baking time is up.
4. Choose a cheese that melts easily, such as mozzarella, Gruyère, or fontina, to create a creamy, cohesive sauce when preparing your dish with spaghetti squash.
5. For meal prep, store the roasted spaghetti squash and sauces separately to maintain the best texture.

Additional Tips

• For a low-carb meal, toss the roasted squash with seasonal vegetables or sliced or cubed cooked meat and your favourite sauce.
• Let the squash cool for a few minutes after roasting before shredding the strands with a fork; this makes it easier to handle and prevents burning yourself.
• If the squash is too tough to cut, microwave it whole for 3-4 minutes to soften the skin slightly, making it easier and safer to slice.
• Season the squash flesh with olive oil and your favourite spices before baking for extra flavour.
• Use the leftover seeds: rinse, season, and roast them for a crunchy snack.
• Spaghetti squash can also be cooked in the microwave for a quicker alternative: pierce with a fork, microwave whole for 5-8 minutes, then cut and shred.

Storage, Freezing and Reheating

Storing:

Store leftovers in an airtight container in the fridge for up to 4 days. If you are making a recipe ahead, refrigerate the squash and sauce (if any) separately, then mix both when ready to enjoy it.

Freezing:  

Cooked Spaghetti Squash freezes very well; freeze cooked squash in a ziplock bag or air-tight container for up to 3-6 months. 

Reheating:  

Microwave: Heat leftover Spaghetti Squash in a heat-proof serving bowl covered slightly with a lid for 1 minute. Stir the Squash to distribute the heat. Microwave it on high again in 30-second increments until it reaches the desired heat level.

Oven: Preheat the oven to 350°F and place the spaghetti squash boats in an ovenproof bowl on the middle shelf. Heat for 15 minutes.

Stovetop: Reheat Spaghetti Squash noodles in a saucepan for 15-20 mins.

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Plated Focus Sources and Inspiration

• Nutritional info for Spaghetti Squash adapted from Healthline
• Nutritional info for matcha adapted from WebMD
  
• Additional reading:
  
  • Wikipedia Spaghetti Squash