Spaghetti squash is one of my favorite vegetables! It’s truly amazing because it’s delicious, healthy, and can be used any where you would use pasta! The best part is it has only 40 calories and 8 grams of carbs per cup, verses traditional pasta that has 200 calories and 40 grams of carbs per cup! It can be baked, boiled, sauteed, or even microwaved, but regardless of which way you choose, it’s surprisingly simple to prepare! You can sauté veggies like onion, zucchini, and spinach and add it to the dish, or you could add ground turkey, or boca crumbles to make a meat-sauce to pour over top!
I decided to share my quick and easy method of making spaghetti squash with ‘meat’ sauce, which is one of my personal favorite ways to prepare it!
Spaghetti squash seeds can be cleaned up and cooked the same way you would with pumpkin seeds! 
72 Comments
Liz @ IHeartVegetables said:
I love spaghetti squash but I haven’t eaten any in far too long! I totally need to make some. It’s like healthified comfort food!
Jenny said:
I love spaghetti squash but I’ve never made it to look that delicious! Great recipe girl :)
Sarah said:
I’ve never had spaghetti squash- I just may try it!
lisa said:
you squash looks great! mine never comes out like that, i always get clumps or some strands are mushy, others chewy and hard. not tasty. ill have to try the microwave method!
Val Silas said:
I remove seeds before cooking to keep it from being slimmy and mushy…..i cook in micro ,place squash halves upside down for 10 min
Amy at TheSceneFromMe said:
Thanks for showing the method Katie, I’ve always wondered how they get it out!
Now tell me, does it taste like spaghetti?
Dinah said:
Here’s the way I cook it…
Preheat oven to 350. Place the two halves (seeded) face down on baking paper on a cookie sheet. Let it cook about 30 minutes or until you can pierce to rind easily with a dinner knife. Then just take it out of the oven, turn them over, and the meat will easily shred with a fork. Then use it in any recipe you use pasta with….
Linda said:
I like it better :) and I’m new to the healthy food scene.
Maggie said:
Hi Katie,
Is there a lot of fat in the seeds? They look good but I don’t want them if there is a lot of fat in the seeds.
Thank you and God bless.
christy said:
That looks great! I made sauce yesterday and happened to pick up a spaghetti squash at the farmer’s market as well. Perfect day to make it for the family :)
Lynn said:
Hello Katie! = ]
Just wanna say how amazing you are with all your recipes and that you are a role model to me. Though I am a mere kid I consider myself an aspiring chef. I want to become a chef but my parents want me to be a doctor. I love to cook and bake and I want to make things tasteful – yet nutritious and healthy. Before, I was very chubby and was often teased but then i started to eat better and managed how much i ate and incorporated more exercise in my lifestyle. Your recipes help me alot to do what i love and feel good about eating what i have made. So I express great gratitude for you and your work.
Ps. I too believe in God. = ]
Stefanie@RUNON said:
Thank you for posting this tutorial! I have always been intimidated by spaghetti squash, and now I know it’s really simple! Thanks! This is definitely on the dinner list!
Carly said:
Katie, thanks so much for this recipe with step-by-step instructions. I’ve been meaning to try spaghetti squash for a while now – and it was DELICIOUS! The only part I didn’t like was cutting that darn squash. I was nervous to cut it in half it being wobbly and using such a large knife. Do you have any tips on confidently cutting the squash in half?
Hannah (mindrunningwild) said:
I had spaghetti squash last night!! it’s so versatile and filling!
Christine Barrett said:
I always wondered how to do this!!! I will have to try this one!
Brooke said:
Oh Katie…you have outdone yourself girl…DEEEEEELISH! and so simple. This was my 1st time eating squash. Im hooked =)
Happy 1 yr anniversary Dashing Dish!
Ana Maria said:
i love spaghetti, although its rich in carbs, so using squash is a much better alternative!
aruna b. said:
this was such a delicious dinner!! I have never heard of this and it was sooooo good. I like even better than pasta :)
jenloveskev said:
Mmm this looks delicious!! I might just have to make this soon.
Ashley Marg said:
this looks delicious, but i’m a little nervous to try it! does it have a similar taste and consistancy to spaghetti?? it looks sooooo good!!
Dana said:
Spaghetti is my favorite dish, it was my birthday pick every year and would be hard pressed to substitute. That being said I went into trying this dish today with an open mind. Since I had an open mind about what it would taste like, I enjoyed it. Now I am not saying it will replace spaghetti for me but it will be another healthy dish that I will eat in the future. Thanks Katie for the recipe.
Jodie said:
Oh my! One word: Yuuum! That just looks amazing! Great recipe, thank you :)
Heather said:
Just wanted to thank you for the recipe! It was super good! I was a little nervous as Im not much of a squash person…but I am now! :) I’m looking forward to trying more recipes… -13 lbs and counting! :) (Not to shabby for somebody who makes cakes for a living!! haha) Thanks again!
Loryn said:
Aloha,
I can honestly say that this recipe is, by far, the BEST spaghetti squash recipe I have ever tried. It tasted amazing and I am sure my hubby agrees! Thank you for such a great tasting, healthy recipe!!
Jannett said:
Thank you for this post! Just found your site & just bought my first spaghetti squash!
Julia said:
Yes! I am such a big fan of spaghetti squash! Thanks for the recipe!
Julia said:
I also make one using the following ingredients.
2 tsp olive oil
6 cloves of garlic minced
1 large tomato cut into chunks (or 2 plum tomatoes)
About 4 cups baby spinach leaves
About 2 cups cooked spaghetti squash
Salt & Pepper
Parsley for garnish
Light, but very filling and only 120 calories a serving!
Stephanie P said:
Just bought my first spaghetti squash today! Been thinking about trying it since your sister posted something about it on fb! Hoping my family loves it…thanks for making it look so yummy! Hoping for a fabulous and healthy 2012!
Julie D said:
I made spaghetti squash tonight. Upon looking for a “method” to fix it, I stumbled upon your site. I will definitely have to explore your site. The spaghetti was wonderful and even my kids loved it. My 3 year old is sometimes picky, but she ate her whole plate! Thanks again for the instructions and the step by step pictures.
Brenda said:
This is DELISH!!! This is my new way of making spaghetti. My daughter said, “this is my new favorite dish, you can make it anytime.” I will be making the lemon bars next.
Kareem Grindle said:
Major thanks for the blog.Much thanks again. Keep writing.
Laurel said:
I have wanted to try spagetti squash for a long time and haven’t found anyone who liked it. I tried and LOVED your recipe! Thank you!
Stacia said:
So I tried this last night and after being in the microwave for 5 mins, it exploded… not very bad just blew out about 2 in slit at the bottom of it. I know I have a little higher voltage microwave than most so maybe just need to turn the cooking power down??
Bethany said:
I just discovered your site and LOVE it. I want to try everything. I made this spaghetti squash last night and ate a huge bowl. It was so good and guilt free and I didn’t walk away from dinner still hungry. Question – the squash I bought was huge and I still have a lot left over. Can you freeze it for later use?
Sharon said:
Is the texture supposed to be crunchy, or did I not cook it long enough?
Dashing Dish said:
it’s up to you! if you like softer, cook it in a saute pan with cooking spray! :)
Shirl said:
This was just in time. Bountiful Baskets Co~op, this week had the same squash and we didnt know what to do with it. Thanks again.
Romina said:
Hi there. I’ve seen many recipes with this spaghetti squash and seem both tasty and light. As I’m on a life-term diet it’ would be nice to me to know how is this called in Spanish or at least the scientific name in order to search for it. I’m from Argentina, and we have many squash like zuccini and stuff, but none of them seem to be strong enough to use the technique of the fork. Would you try to help me? Thanks in advance.
Dashing Dish said:
spaghetti squash is the only name i know it as, i’m so sorry!
Mary Lou said:
I just bought a speghetti squash and it did say Spanish on the store tag underneath it but the label on it says speghetti. Hope that helps
Sophie said:
Love this squash used in place of pasta but if you don’t poke holes in it to allow you might just blow it up in the microwave. What % of power did you have your microwave set at and do you just let it cook for 8-10 minutes or do you break that down into increments?
Dashing Dish said:
straight 8-10 …. i do poke holes :) i may have forgot that in the steps so thank you!
Cassandra said:
I love spaghetti squash, but just wanted to say to be careful about microwaving it. Last time I tried to cook it in the microwave, it exploded and blew open the door of my microwave! It totally broke my microwave, and I had to get a new one. There was spaghetti squash all over the kitchen and fortunately didn’t hit my baby sitting in a high chair nearby. (And yes, I pricked the skin. It exploded anyway.) Just a word of warning :-) I’ve microwaved it successfully many times before, I am not sure why it exploded last time. I would recommend putting a really good slit or two in the squash, right down to the core so steam can escape. A couple of skin pricks just won’t do it, unless you are looking for an excuse to get a new microwave :-)
mar bhat said:
I enjoyed it. I have been a little scared to try and make this. It was very easy. I used ground turkey w/jar sauce and what ever seasons I had on hand. Very good (and lots of squash left.)
Thanks
chalynda said:
Is the “spaghetti’s” texture suppose to be crunchy after you’ve cooked it? or did i cook it too long?
Dashing Dish said:
it is if you dont sauté it, after sautéing it, it is soft!
Pamela Boes said:
To the cooked spaghetti squash, I add a little olive oil, grilled shrimp, grated parmesan cheese and some red pepper flakes.
Brook said:
here is how I fix–picked fresh from my garden.
cut in half (longways-and yes it’s hard to cut so be careful and use sharp knife).
scrape out the seeds and basically all that goop in the middle (as if cleaning a pumpkin)
lightly spread olive oil all over the flesh and salt and pepper to your liking.
place flesh down on foil lined baking sheet in 400 degree preheated oven. Bake for 40-45 minutes or until flesh is tender to fork.
Carefully hold (with an oven mitt is recommended) and scrape out the flesh with a fork.
I then serve just like spaghetti and pour sauce over top and top with cheese!
so yummy and better for you!!
pam said:
Thanks for the great recipes.
Amanda said:
What’s the serving size for the 7 WWP+?
Tiffany said:
This looks delicious! My husband is working on his cholesterol and has cut out grains for the moment, so what a great substitute. Trying this tonight. For us non-cooks (I do more baking…my husband is the cook – AND the critic!), what type of seasonings do you add? I’m thinking oregano, garlic, basil?
Dashing Dish said:
that would be great!
Cheryl said:
This is a great alternative to pasta for anyone wanting to go gluten-free. Thanks for the instructions!
Christy said:
Today is my first time ever trying spaghetti squash. I followed your instructions and topped mine with some vegetarian “meat” sauce I had left over in the fridge. Spashingly good!!! Thank you for helping me my first step into the world of spaghetti squash. It’s fabulous!
Katie Farrell said:
SOOOO true Liz! Couldn’t of said it better! :)
Katie Farrell said:
Thanks Jenny! :)
Katie Farrell said:
Maggie…Its the same fat/cals as pumpkin seeds…but healthy fat! :)
Katie Farrell said:
It tastes better than spaghetti to me~ slightly sweet! :)
Katie Farrell said:
Thanks SO much Lynn! What an awesome compliment! :) I would say..FOLLOW you PASSIONS… You will never regret it! :) And way to go on changing your lifestyle!!!
Katie Farrell said:
Let me know how you like it Christy! :) xox
Katie Farrell said:
Your welcome stefanie! Glad it’s not ‘so intimidating’ now!
Katie Farrell said:
thanks jodie! :)
Katie Farrell said:
wow…amazing heather! :)
Katie Farrell said:
thanks so much! :) xo
Katie Farrell said:
yum sounds great julia!
Katie Farrell said:
oh stacia, next time just pierce the squash with a knife a few times before microwaving to prevent that! :)