Last updated on March 31st, 2023

What is Spaghetti Squash

Spaghetti Squash is a hard-shelled winter vegetable and a type of gourd, but readily available in the Fall like other squash varieties. 

When cooked, the inside flesh of the Spaghetti Squash becomes soft and turns into spaghetti-like noodles when shredded with a fork. It’s an amazing alternative to pasta dishes because it has a neutral flavour that doesn’t overpower the taste when combined with various sauces.

Why you will love cooking with Spaghetti Squash

• Spaghetti Squash is a versatile gourd full of vitamin C and minerals.
• The ‘noodles’ from spaghetti squash make it an alternative healthy, low-calorie option for eating pasta.
• It has high fibre and low in carbs and will not spike blood sugar levels.
• The ‘noodles’ or strands have a slightly sweet taste yet are neutral in flavour, so you can mix them with any sauce, seasonings or gravies. You might like to try spaghetti squash to make Buttery Gruyere Spaghetti Squash.

Is Spaghetti Squash Low Carb?

8g net carbs / per serving

Spaghetti Squash is low in calories but high in fibre, which helps to reduce the carbohydrate amount per serving, especially if you are counting net carbs. That’s why it is highly considered a low-carb and keto-friendly gourd, containing 8g of net carbs per 1 cup.

How to Cut Spaghetti Squash

There are many helpful online resources for how to cut and cook Spaghetti Squash. It’s a tough hard-shelled vegetable, for sure! Peeling the skin is pointless, considering it’s quite an arduous, inedible surface.

Here’s how I cut and prepare spaghetti squash.

Equipment:

Large sharp knife

Small sharp knife

Chopping board

Tea towel

Score the Spaghetti Squash

The ultimate goal is to cut the spaghetti squash in half.

• Lay down a folded tea towel over a chopping board, then place the spaghetti squash on top. The tea towel will keep the squash in place while you cut it.
• Place your non-dominant hand on the squash towards the stem to keep it steady. Take a small sharp knife in the other hand, starting from the top and middle, and make minor dash-like cuts along the spaghetti squash lengthwise, away from the stem and towards the end.
• Turn the squash around and make similar cuts towards the opposite end from the middle. You should have a dashed line running from stem to end. 

Cut the Spaghetti Squash

• Flip the squash over and repeat with the opposite side. You should have two dash lines running along the length of the squash that lead to both ends of the squash.
• Hold the squash closer to the stem with one hand and use a large sharp knife to cut into the squash from the middle. It should be easier to cut from the center down to the end in one go.
• Turn the squash around, starting from the middle again, and cut down away from your hand towards the stem. Don’t try to cut through the stem.
• Repeat with the opposite side of the squash along the dashed line.

• This time when you cut down to the end, cut through to the bottom until both cuts meet. The squash should come apart at that end. Finish cutting the other end towards the stem but leave the stem intact.
• You should have both spaghetti squash halves still attached at the stem. 
• Using your hands, pull both halves apart to separate.
• 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 be baked.

How to Bake Spaghetti Squash

Ingredients

Spaghetti Squash

Avocado Oil or Spray

Dried Thyme or any dried spices

Salt & Pepper to taste

Season the Spaghetti Squash

Spray avocado oil onto the flesh and season the spaghetti squash with salt, pepper and dried thyme. I like to take a pastry brush and spread it to cover the flesh.

Bake the Spaghetti Squash

Place the squash halves, flesh side down, onto a parchment-lined baking tray. 

Bake in the oven for 25-40 minutes, depending on the size of the squash at 400F:

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

• Small Spaghetti squash:  Bake for 25 minutes
• Medium Spaghetti squash: Bake for 30 minutes
• Large Spaghetti squash: Bake for 40 minutes

Once it’s baked, take it out of the oven and rest it for 5 minutes before shredding.

Shred the Spaghetti Squash

Take a fork and shred the flesh into long stringy spaghetti-like noodles. It should be easy once it’s cooked. Pick at the strands and lightly scrape from the edges to the middle to form spaghetti. Keep half an inch of the edge intact if you want to serve your spaghetti in its shells.

Sauces for Spaghetti Squash 

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.

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 and butter sauce for a zesty, garlicky meal.

Storage and Freezing Tips

Storage: 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.

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

Reheating Tips

Microwave: Heat leftover Spaghetti Squash in a heat-proof serving bowl 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 desired heat level.

Oven: Preheat oven to 350F and place the Spaghetti Squash in an oven-proof bowl on the middle shelf, heat for 15 mins.

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

Suggestions and Useful Tips 

• Use a small sharp knife to score your spaghetti squash before cutting it in half with a large sharp knife.
• Cook the spaghetti squash al dente until it has a slight bite, like pasta.
• To avoid mushy spaghetti squash, bake it al dente, with a bite like pasta.
• Pick a melting cheese that will quickly melt into the sauce. 
• For meal prep, store the spaghetti squash and your desired sauce separately.

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