How To Make Spaghetti Squash

Here's the Dish

Spaghetti squash is one of my favorite vegetables! It is delicious, healthy, and can be used in place of any recipe that calls for 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!


The estimated total time to make this recipe is 15-20 Minutes.


Prepare spaghetti squash by microwaving for 5-10 minutes, or until soft, (be sure to pierce with a knife before microwaving to release steam). Or bake in the oven at 350 degrees for 30-45 minutes, or until squash is softThis allows the skin to soften, which makes it easier to cut in half lengthwise!


Split the spaghetti squash into two even halves. Be careful, it’s hot!


Remove the seeds first, and throw them into a ‘trash bowl’, (or you could clean them up and cook them just like you would pumpkin seeds!)


Using a fork, loosen the ’spaghetti’ strands from the inside of the squash, scraping them into a bowl or plate.


Pick out your favorite seasonings you would use to flavor any traditional pasta dish.  Spray a non-stick skillet with cooking spray.  Add spaghetti squash “noodles” to the sauteed pan, along with the seasonings of your choice.


Let squash cook for about 2-3 minutes over medium high heat, stirring constantly until the squash has become more tender and the excess moisture has cooked out of the squash. (You could eat it just like this, or move on to the next step to make the meat sauce).


To make my meat sauce I used ‘boca’ meat crumbles, but lean ground beef or turkey would work just as well!  I also used a low calorie spaghetti sauce, (50 calories per 1/2 cup) and parmesan cheese to sprinkle on top.


Sautee the ground meat crumbles and sauce over high heat until the ‘meat’ is cooked through.


Place 1/2 of the spaghetti squash onto a plate, and top with 1/2 of the meat sauce. Sprinkle parmesan cheese over the top if desired.


Serve warm and enjoy!


1 Large spaghetti squash (about 4 cups) cooked and prepared
1 tsp Garlic powder or seasoning of choice
1/2 tspPepper
1/2 tspSalt (or to taste)
2 cups Boca Crumble Meat or 1 and 1/2 cups lean ground meat
2 tbs Grated parmesan cheese
1 CupTomato sauce of choice1

1 Just be sure to check the label! I would look for one with 50-80 calories per 1/2 cup serving

Katie's Tip!

Spaghetti squash seeds can be cleaned up and cooked the same way you would with pumpkin seeds!

Nutrition Breakdown

2 Servings
260 Calories Per Serving
7 WWP+*

*Weight Watchers Points per serving


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!

March 3rd, 2011 — 12:25pm  |  Reply

Jenny said:

I love spaghetti squash but I’ve never made it to look that delicious! Great recipe girl :)

March 3rd, 2011 — 12:26pm  |  Reply

Sarah said:

I’ve never had spaghetti squash- I just may try it!

March 3rd, 2011 — 2:02pm  |  Reply

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!

March 3rd, 2011 — 7:15pm  |  Reply

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

October 25th, 2012 — 7:34am  | 

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?

March 3rd, 2011 — 7:35pm  |  Reply

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….

June 27th, 2012 — 4:48pm  | 

Linda said:

I like it better :) and I’m new to the healthy food scene.

January 20th, 2013 — 5:00pm  | 

sanna said:

yes, it does. personally, i think it has more flavor than pasta. Taste like squash? Honestly I don’t remember the squash taste. I just kept saying, wow it tastes like pasta! if only the texture was less like a vegetable, I could be truly fooled. Great with meat, marinara sauce and parmesan cheese. It has a LOT of water, so pleeeease drain properly. It was sitting in a trench-like moat on my plate. ?? You also definitely need enough time to bake it properly. I’ve had it several times, and when the lady was rushing I didn’t like it as much when it was hard, underbaked and like grated, raw veggies. I’ve never made it myself, but I want to try making it again, especially considering the uber low calorie count.

August 9th, 2014 — 11:04pm  | 

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.

March 4th, 2011 — 10:49am  |  Reply

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 :)

March 6th, 2011 — 11:18am  |  Reply

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. = ]

March 6th, 2011 — 10:32pm  |  Reply

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!

March 10th, 2011 — 3:07pm  |  Reply

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?

March 17th, 2011 — 10:31am  |  Reply

Michelle said:

On the Disney channel later at night, they have segments between shows about healthy eating w/ simple recipes. They have recently been doing this one. Her trick was to place it on a damp towel to keep it from rolling. I haven’t tried it yet but will. This will be my 1st experience w/ spaghetti squash.

August 10th, 2013 — 1:10am  | 

Melissa said:

Whenever I cut any kind of squash (acorn, butternut,etc) I always use one of those little saw knives they sell in pumpkin carving kits. It makes it much easier and safer, even a kid could do it since there isn’t much risk of slicing yourself with a sharp knife.

September 22nd, 2013 — 7:54pm  | 

Hannah (mindrunningwild) said:

I had spaghetti squash last night!! it’s so versatile and filling!

March 17th, 2011 — 6:40pm  |  Reply

Christine Barrett said:

I always wondered how to do this!!! I will have to try this one!

March 18th, 2011 — 7:30am  |  Reply

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!

March 18th, 2011 — 6:03pm  |  Reply

Ana Maria said:

i love spaghetti, although its rich in carbs, so using squash is a much better alternative!

March 19th, 2011 — 4:30pm  |  Reply

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 :)

March 22nd, 2011 — 10:12am  |  Reply

jenloveskev said:

Mmm this looks delicious!! I might just have to make this soon.

March 26th, 2011 — 5:09pm  |  Reply

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!!

March 30th, 2011 — 1:06pm  |  Reply

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.

June 17th, 2011 — 2:10pm  |  Reply

Jodie said:

Oh my! One word: Yuuum! That just looks amazing! Great recipe, thank you :)

June 30th, 2011 — 8:53am  |  Reply

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!

July 9th, 2011 — 7:31pm  |  Reply

Loryn said:


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!!

October 18th, 2011 — 9:44pm  |  Reply

Jannett said:

Thank you for this post! Just found your site & just bought my first spaghetti squash!

November 18th, 2011 — 6:57am  |  Reply

Julia said:

Yes! I am such a big fan of spaghetti squash! Thanks for the recipe!

January 5th, 2012 — 10:19pm  |  Reply

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!

January 5th, 2012 — 10:22pm  |  Reply

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!

January 7th, 2012 — 1:54pm  |  Reply

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.

January 10th, 2012 — 6:53pm  |  Reply

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.

January 16th, 2012 — 2:57pm  |  Reply

Kareem Grindle said:

Major thanks for the blog.Much thanks again. Keep writing.

February 3rd, 2012 — 1:48am  |  Reply

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!

February 12th, 2012 — 6:27pm  |  Reply

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??

February 21st, 2012 — 7:58am  |  Reply

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?

March 11th, 2012 — 7:42am  |  Reply

Sharon said:

Is the texture supposed to be crunchy, or did I not cook it long enough?

June 18th, 2012 — 7:32pm  |  Reply

Dashing Dish said:

it’s up to you! if you like softer, cook it in a saute pan with cooking spray! :)

June 18th, 2012 — 7:54pm  | 

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.

June 20th, 2012 — 2:26am  |  Reply

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.

June 23rd, 2012 — 9:26pm  |  Reply

Dashing Dish said:

spaghetti squash is the only name i know it as, i’m so sorry!

June 25th, 2012 — 6:36am  | 

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

July 1st, 2012 — 12:36pm  | 

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?

July 2nd, 2012 — 10:24pm  |  Reply

Dashing Dish said:

straight 8-10 …. i do poke holes :) i may have forgot that in the steps so thank you!

July 3rd, 2012 — 5:46am  | 

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 :-)

July 5th, 2012 — 7:33pm  |  Reply

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.)

July 23rd, 2012 — 10:36pm  |  Reply

chalynda said:

Is the “spaghetti’s” texture suppose to be crunchy after you’ve cooked it? or did i cook it too long?

July 30th, 2012 — 12:46pm  |  Reply

Dashing Dish said:

it is if you dont sauté it, after sautéing it, it is soft!

July 30th, 2012 — 2:37pm  | 

Pamela Boes said:

To the cooked spaghetti squash, I add a little olive oil, grilled shrimp, grated parmesan cheese and some red pepper flakes.

August 26th, 2012 — 10:17am  |  Reply

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!!

September 14th, 2012 — 4:10pm  |  Reply

pam said:

Thanks for the great recipes.

November 7th, 2012 — 11:29am  |  Reply

Amanda said:

What’s the serving size for the 7 WWP+?

January 13th, 2013 — 12:15pm  |  Reply

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?

January 15th, 2013 — 12:23pm  |  Reply

Dashing Dish said:

that would be great!

January 15th, 2013 — 3:29pm  | 

Cheryl said:

This is a great alternative to pasta for anyone wanting to go gluten-free. Thanks for the instructions!

February 6th, 2013 — 5:15pm  |  Reply

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!

February 7th, 2013 — 11:58am  |  Reply

Sarah waite said:

Can you tell me you can use any squash or is it a specific variety? We get butternut here in New Zealand can it be done with this?

March 1st, 2013 — 1:47pm  |  Reply

Dashing Dish said:

You can use any type of squash- however, it will be prepared slightly different with each type of squash.

March 3rd, 2013 — 8:37am  | 

Lorraine said:

I love spaghetti squash, but didn’t make it often just because I had such a hard time cutting it in half. Used your method and it was great! I just added a little butter and grated cheese to it and the family loved it. All I can say is thank you, thank you, thank you.

March 11th, 2013 — 8:31pm  |  Reply

JLO said:

I followed your directions and it turned out perfectly!! My husband and I loved it. Thank you for the recipe and easy to follow instructions!

March 28th, 2013 — 7:59pm  |  Reply

Teresa said:


March 31st, 2013 — 1:02am  |  Reply

Deirdre J. said:

Spaghetti squash is wonderful! It’s great with a number of different types of sauces. I like plain vegetable based sauces with this as well…

June 25th, 2013 — 10:25am  |  Reply

sheila said:

I love spaghetti squash. Making it as I sit here commenting. LOL.

June 25th, 2013 — 1:08pm  |  Reply

Alyssa said:

Hey Katie,
Have you heard about the Lord Jesus Christ that gave you abilities to make delicious food and sharing them? Thank for the recipes by the way. I have a gigantic plant covering my mom’s garden. It’s on the corn, trees that my dad planted. and now It’s taking over my chicken pen, and going towards the cows in the pasture. God loves you, I hope you are ready when the rapture comes. Because you can’t change your mind when it comes. and it sad when people are going through the tribulation for 7 years.

August 31st, 2013 — 7:39pm  |  Reply

Liz said:

Preach it sister! :-) Liz in Vancouver, WA

June 23rd, 2014 — 2:40am  | 

Alyssa said:

I have a huge plant covering up my corn, chicken pen trees that my dad planted, and the pasture beside my garden.
Praise God that he gave you (Katie) a wonderful ability to make such wonderful food. Thank for sharing the recipe. My mom is happy now that she knows what to do with the spaghetti squash.

Katie I have a question.

Are you a Christian?

If you don’t want anyone to know email me.
I’d be glad to tell you more if you are interested.
You’ll have a happier life with God.

August 31st, 2013 — 7:47pm  |  Reply

Alicia said:

Hi Katie,
I came across your site looking for how to prepare spaghetti squash and your method is hands down the easiest to follow and understand. Thank you for a great tutorial! I’m also new to spaghetti squash so was excited about your note regarding the seeds as I always bake pumpkin seeds when we do carving :)

October 10th, 2013 — 3:35pm  |  Reply

Nicole said:

This was the easiest and most delicious thing to make

November 29th, 2013 — 1:14pm  |  Reply

callelily said:

Thanks so much for a nice substitute for noodles when I’m allergic to soy, dairy, wheat and egg. Yum!

December 1st, 2013 — 7:45pm  |  Reply

Fiona said:

I am looking for this in the uk, I tried butternut squash but it just mashed when I tried to get it out with a fork, what is the name of this type of squash?

January 2nd, 2014 — 1:51pm  |  Reply

Dashing Dish said:

January 2nd, 2014 — 6:03pm  | 

Emery said:

I’m going to make this for our meal tomorrow. What way is the Best way to cook the squash in microwave or oven? It sounds so delicious. Any suggestions would be greatly appreciated. Think you for sharing. Happy New Year! Do u gave any other low calorie/no sugar recipes?

January 4th, 2014 — 12:01pm  |  Reply

Emery said:

I plan on making squash spaghetti tomorrow. Which way is the best way to cook it? I’m trying to eat better for the new year and I would greatly appreciate any other low calorie/low sugar recipes. Thank you for sharing and have a happy and healthy new year.

January 4th, 2014 — 12:10pm  |  Reply

Pennie said:

You can even grill spaghetti squash and I just put salt and pepper a little romano cheese and it is good to go.

February 25th, 2014 — 2:11pm  |  Reply

Jurlie S said:

I tried to microwave spaghetti squash. I forgot to poke a hole in it and after 45 minutes in the microwave it exploded! The door flew off my microwave and went right threw the wall of our trailer and knocked over the neighbors brand new mail box. I managed to scrape some of the squash off of the ceiling and floor and put it in a bowl. The portion that hit the screen door was too hard to get out, it’s still there. I put a little ketchup in the bowl and mixed it up good. Yum!

March 8th, 2014 — 2:03pm  |  Reply

Connie said:

Just made my first speghetti squash. I didn’t know to soften it first, and took ny knife to slicing it down the middle lengthwise. Yea, right. I finally got it sliced, but needed to use two butter knives to “strangle” it apart! Fun stuff. So, I took out the seeds and ran a fork through it and got the strands in a serving bowl. I took a cup of it with some speghetti sauce on it, and tasted. Not bad, but too crunchy for me. That’s when I found this site,and your know-how. I put my share in a skillet and simmered it for a few minutes. Much better! Thank you! It doesn’t exactly replace real pasta, but maybe I can try to get used to it. I’m working hard to get my blood glucose numbers down since recently being diagnosed with diabetes.

Thanks for sharing your recipe with us. Connie

November 16th, 2014 — 1:23pm  |  Reply

Debbie said:

I have made it in the crock pot, microwave and the oven..all yummy!

December 30th, 2014 — 11:54am  |  Reply

Prisilla Ortiz said:

Hi! I actually just tried to make spaghetti spash, I didn’t like it but I’m assuming it’s because I used the wrong squash. I used butternut squash. I’ve been wanting to try this for a while so I kept looking at different recipes and everyone refered to the squash as “spaghetti squash”, is that how that squash is actually called? If not, what is its actual name? Because I always assumed it was just butternut squash. Im no squash expert haha.

January 28th, 2015 — 3:38pm  |  Reply

Jonty said:

What sauce would be good with this spaghetti squash?

February 1st, 2015 — 2:42pm  |  Reply

sally said:

I love Spaghetti Squash and recently bought two that were different from the last few.
The last two are “hard Shell.” I used an stron knife and hammer to cut in half.
The hard shell is easier to remove the cooked squash, the soft shell ones tend to crumble when scraping out the squash.
The hard shell variety from Arizona, have two textures, distinct “spaghetti ” and another dimension almost like pureed squash..very interesting.The name of the grower in Arizona is Greenpoint.
All three of my loal markets were out of Spaghetti Squash, when I went back to one, they had gotten some in!

June 9th, 2015 — 10:21am  |  Reply

Katie Farrell said:

SOOOO true Liz! Couldn’t of said it better! :)

March 3rd, 2011 — 1:19pm  |  Reply

Katie Farrell said:

Thanks Jenny! :)

March 3rd, 2011 — 1:20pm  |  Reply

Katie Farrell said:

Maggie…Its the same fat/cals as pumpkin seeds…but healthy fat! :)

March 4th, 2011 — 3:19pm  |  Reply

Katie Farrell said:

It tastes better than spaghetti to me~ slightly sweet! :)

March 4th, 2011 — 3:20pm  |  Reply

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!!!

March 7th, 2011 — 6:12am  |  Reply

Katie Farrell said:

Let me know how you like it Christy! :) xox

March 7th, 2011 — 6:13am  |  Reply

Katie Farrell said:

Your welcome stefanie! Glad it’s not ‘so intimidating’ now!

March 11th, 2011 — 6:17am  |  Reply

Katie Farrell said:

thanks jodie! :)

June 30th, 2011 — 6:13pm  |  Reply

Katie Farrell said:

wow…amazing heather! :)

July 10th, 2011 — 5:06am  |  Reply

Katie Farrell said:

thanks so much! :) xo

October 19th, 2011 — 9:53am  |  Reply

Katie Farrell said:

yum sounds great julia!

January 6th, 2012 — 11:10am  |  Reply

Katie Farrell said:

oh stacia, next time just pierce the squash with a knife a few times before microwaving to prevent that! :)

February 26th, 2012 — 6:56am  |  Reply

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