Learn how to cook spaghetti squash and use it to make delicious low carb meals and side dishes! Spaghetti squash has pasta like strands that pull from the skin, and makes a perfect low carb replacement for pasta in many dishes.
A Great Low Carb Vegetable
Spaghetti squash is gaining popularity with the low carb movement. It’s a delicious alternative to carb-y foods, like pasta, rice, or potatoes.
How low carb is spaghetti squash? One cup of cooked squash has 10 carbs, with over 2 grams of fiber. At 8 net carbs, it’s a great option, especially in the winter months when you’re craving something hot and comforting rather than go-to salads and greens.
Spaghetti squash is also high in vitamin C, manganese, and vitamin B6. Since low carb diets exclude a lot of healthy fruits and vegetables, it’s important to include a range of lower-carb options in your diet, and this is a great one to throw into the mix!
How to Cook Spaghetti Squash
There are various methods for cooking a spaghetti squash. For a more detailed explanation of different ways, hop on over here to learn how to cook a spaghetti squash.
Step 1: Cut the squash in half, and use a spoon to scrape the seeds and pith from the center of the squash.
Step 2: Season the cut-side flesh of the squash with avocado oil, salt and pepper. Place the squash on a baking tray cut-side down.
Step 3: Bake the squash at 400º F for 45 minutes to an hour, depending on its size. It’s done when the strands inside the squash easily pull from the skin, but don’t easily break, which means the squash has been over cooked.
How to Eat Spaghetti Squash
This unique winter squash is great served in a variety of ways.
- Top with your favorite pasta sauce. I love spicy red sauces on the slightly-sweet squash strands.
- Simply toss with butter, parmesan, salt and pepper.
- Mix into soups (think “chicken noodle” or Pho”).
- Try stuffed with a protein choice, like shredded chicken, a sauce, and a sprinkle of cheese.
- In the cooler months, use it as a hot base to a salad. I like to add it to a plate of greens and protein, add a few additional veggies like cherry tomatoes or chopped carrots, and drizzle it with balsamic vinegar. I eat this with salmon often!
- Use is as a replacement for rice noodles in Thai or Asian dishes, like Pad Thai.
Serve this healthy low carb vegetable with:
- Keto Salmon Patties
- As a base for Keto Butter Chicken
- With Instant Pot Cajun Chicken Thighs
- As Pesto Spaghetti Squash
- 1 spaghetti squash
- 1 tablespoon avocado oil
- sea salt to taste
- black pepper to taste
- Preheat the oven to 400º F. Line a baking tray with a silicone baking mat, if desired.
- Cut the squash in half lengthwise. Use a spoon to scoop the seeds and pith from the center of the squash.
- Season the flesh of the squash with avocado oil, salt and pepper.
- Place the squash flesh-side down on the baking tray, and bake the squash for 45 minutes to 1 hour, depending on how large the squash is. At 45 minutes, flip the squash over, and test it with a fork. If the strands easily pull from the shell and are tender, the squash is done. If the strands easily break or are mushy, you've overcooked the squash.