“Spaghetti” w/ Tomato Sauce & Parmesan Cheese

Here's the Dish

If you have never used this kind of squash before, it gets it’s name because the strands of squash look like strands of spaghetti.  It is a great alternative to regular spaghetti, because it is loaded with nutrients, low in carbohydrates, high in fiber, and is only about 40 calories per cup! (Compared to regular spaghetti which has 170 calories per cup). Once you prepare the squash, (which is very easy, especially if you microwave it), you can eat it just as is, or prepare it any way you would regular spaghetti!


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


Cooking Squash in Microwave: Cut the squash in half lengthwise, and scoop out the seeds. Place squash in a microwaveable dish with the open side up. Add a few cups of water, and cover with saran wrap. Microwave for 10-12 minutes. Let it sit for 5 minutes covered, then test it with a fork to see if it is done, (squash should be tender and pull apart in spaghetti-like strands).  If needed, cook an additional 2-5 minutes (cook time varies based on size of squash). Remove from oven and allow to cool, until it can be handled. Using a fork, loosen the spaghetti squash.

Cooking Squash in Oven: Cut the squash in half lengthwise, and scoop out the seeds.  Place squash cut side down in a baking pan. Bake the spaghetti squash in the oven at 350 F for 45 minutes. Remove from oven and allow to cool, until it can be handled. Using a fork, loosen the spaghetti squash.


Spray a non-stick skillet with cooking spray.  Add the cooked spaghetti squash “noodles” to the pan, and add garlic powder, salt, and pepper (along with other seasonings if you choose). Let squash cook for about 2-3 minutes, stirring constantly until squash has become more tender and excess moisture has cooked out of squash.


Add Parmesan cheese to the squash and cook for another 2-3 minutes, until the Parmesan starts to become brown and crispy. Remove from pan and add spaghetti sauce (if desired you can microwave sauce before serving for 1-2 minutes). Mix well and serve warm.


1 Large Spaghetti Squash
1/2 tspGarlic powder (or to taste)
1/2 tspSalt and Pepper (or to taste)
2 tbs Grated parmesan cheese
1 cupSpaghetti Sauce

Katie's Tip!

Spaghetti squash can be cooked 2 different ways, I prefer the microwave because it is much quicker, but I listed both methods of cooking.

Nutrition Breakdown

2 Servings
156 Calories Per Serving
3 g Fat
30 g Carbohydrate
5 g Fiber
12 g Sugar
6 g Protein
4 WWP+*

*Weight Watchers Points per serving


Kris Fairless said:

Your spaghetti squash is the best! :)

March 21st, 2010 — 5:14pm  |  Reply

Emily said:

MMM! Sounds delish! I love how it is so simple, yet I can only imagine really delicious! Is that spaghetti squash in the picture?

June 12th, 2010 — 5:09pm  |  Reply

Ginger said:

I finally got around to making this last night. I used two cloves garlic instead of one and it was superb!!! I topped the meal off with a slice of whole wheat lite bread toasted with a few squirts of spray butter and a little garlic powder sprinkled on top. On to the banana chip muffins today. Thank you Katie.

June 20th, 2010 — 5:16am  |  Reply

Ana Maria said:

what would be good vegetables or meats to try in this pasta?

March 17th, 2011 — 8:34am  |  Reply

Hannah (mindrunningwild) said:

Could you spiralize veggies too?

March 17th, 2011 — 7:00pm  |  Reply

Brooke said:

I cant get enough of your spaghetti squash ideas. Im hooked.Thanks for all your healthy alternatives to dreamy comfort food

March 18th, 2011 — 7:57pm  |  Reply

Elisa said:

Is that actually spaghetti squash in the picture? I’ve seen a couple recipes where you use it and I’m so tempted, but I’ve never had squash before and I’m scared of what it tastes like!

March 24th, 2011 — 8:53am  |  Reply

Sara said:

Yuuummmm!! This sounds fantastic!!!

March 28th, 2011 — 11:48am  |  Reply

mindy said:

would this be good for a dinner? what could I eat with it?


May 12th, 2011 — 5:52am  |  Reply

Catherine Lock said:

Is squash another name for pumpkin? I’m from Australia and we don’t call it ‘squash’! Thanks!

July 21st, 2012 — 11:24pm  |  Reply

Dashing Dish said:

its spaghetti squash here, but it is also called vegetable spaghetti, noodle squash, spaghetti marrow, squaghetti, gold string melon

July 22nd, 2012 — 7:46am  | 

Angela Baker said:

Could you prepare the spaghetti squash and then freeze it until you wanted to use it?

October 13th, 2012 — 1:15pm  |  Reply

Dashing Dish said:

you could…although be aware there will be water when you de-thaw…no problem though.. just drain it! :)

October 14th, 2012 — 9:31am  | 

corrin said:

My 4 and 6 year old boys are at a point where they are extremely picky. I was a little hesitant while making this.. thinking it wasnt going to be that good. Boy was I wrong!! It was amazing! So good my boys has seconds!! My 6 yr old requested I make this for him for school and dinner tomorrow!! And that never happens. We had this as dinner just as the recipe was and had some garlic bread and it was plenty!It was also a very affordable dinner as well which is always a plus! Thank you so much for this recipe! Def will make this again in the near future!

March 26th, 2014 — 6:40pm  |  Reply

Katie Farrell said:

Awesome! :) So glad you enjoyed it!! :) Thanks for sharing Ginger!!!

June 20th, 2010 — 12:48pm  |  Reply

Katie Farrell said:

It actually is! :) It tastes absolutely delicious! Give it a try and I promise you will be glad you did!

March 24th, 2011 — 9:47am  |  Reply

Katie Farrell said:

mindy…this makes a great meal by itself if you put some meat in the sauce! a side salad would be good too!

May 12th, 2011 — 8:17am  |  Reply

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