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Half a spaghetti squash baked and ready to serve.
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Spaghetti Squash

Learn how to cook a spaghetti squash, the perfect low carb vegetable to use as a pasta or rice sub!
Prep Time5 minutes
Cook Time45 minutes
Total Time50 minutes
Course: Side Dish
Cuisine: American
Keyword: how to bake a spaghetti squash, how to cook a spaghetti squash, spaghetti squash
Servings: 6 cups
Calories: 71kcal


  • 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.



*Avocado oil is a great option for high heat cooking because of its high smoke point. Coconut oil is another good oil to use for roasting.
**To speed up the baking process, cut the squash into half lengthwise, remove the seeds, and then cut the squash into 1-inch half moon slices. Place the slices out in a single layer across the baking tray and bake for 25-30 minutes.


Calories: 71kcal | Carbohydrates: 11g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Sodium: 27mg | Potassium: 174mg | Fiber: 2g | Sugar: 4g | Vitamin A: 193IU | Vitamin C: 3mg | Calcium: 37mg | Iron: 1mg