I used to be intimidated by spaghetti squash. I’d walk past it in the grocery store, wondering how on earth you’re supposed to cut through that tough skin without losing a finger. But once I learned the right technique, it became one of my go-to ingredients for easy weeknight dinners.
The truth is, cooking spaghetti squash is way simpler than it looks. You don’t need fancy equipment or chef-level knife skills. Just a sharp knife, a baking sheet, and about 45 minutes in the oven. That’s it.
What I love most about spaghetti squash is how it gives you that pasta feeling without all the heaviness. My kids will eat it topped with marinara sauce and parmesan cheese, and my husband loves it as a base for his leftover chili. It’s one of those ingredients that works with whatever you have in your fridge.
Why You’ll Love This Spaghetti Squash
- Healthy pasta alternative – This low-carb, nutrient-packed veggie gives you all the satisfaction of pasta without the heavy feeling afterward.
- Simple ingredients – You only need three basic ingredients that you probably already have in your kitchen – no special shopping required.
- Easy preparation – Just cut, season, and roast – it’s really that straightforward, even if you’ve never cooked spaghetti squash before.
- Naturally gluten-free – Perfect for anyone avoiding gluten or just looking to add more vegetables to their meals without sacrificing taste or texture.
- Meal prep friendly – Cook once and use it throughout the week as a base for different sauces, proteins, and toppings.
What Kind of Spaghetti Squash Should I Use?
When picking out a spaghetti squash at the store, look for one that feels heavy for its size and has a firm, smooth skin without any soft spots or cracks. The color should be a pale yellow or cream – avoid any that are still green since they’re not fully ripe yet. Size-wise, a medium to large squash (around 2-4 pounds) will give you plenty of those pasta-like strands we’re after. If you can only find smaller squashes, no worries – just grab two of them and you’ll have enough for your recipe.
Options for Substitutions
This simple recipe is pretty straightforward, but here are a few swaps you can make:
- Spaghetti squash: This is the star of the show, so there’s no real substitute here. However, if you can only find smaller squashes, just grab 2-3 medium ones instead of one large one. The cooking time might be slightly less, so check for doneness earlier.
- Olive oil: You can swap olive oil for avocado oil, melted butter, or even coconut oil if that’s what you have on hand. All will give you that nice roasted flavor and help prevent sticking.
- Sea salt: Regular table salt works just fine here. You can also try garlic salt or onion salt if you want to add a bit more flavor to your squash.
- Black pepper: White pepper or even a pinch of paprika can work as alternatives. You could also skip the pepper entirely and add herbs like dried oregano or thyme for a different flavor profile.
Watch Out for These Mistakes While Cooking
The biggest mistake people make with spaghetti squash is overcooking it, which turns those beautiful strands into mushy, watery noodles instead of the firm, pasta-like texture you want. To avoid this, start checking for doneness around 35-40 minutes by piercing the flesh with a fork – it should give slightly but still have some bite to it. Another common error is not properly draining the cooked squash, so after scraping out the strands, let them sit in a colander for 5-10 minutes or gently press them with paper towels to remove excess moisture. For even cooking, make sure to cut your squash into evenly-sized halves and place them cut-side down on the baking sheet, which helps steam the flesh and prevents the edges from drying out.
What to Serve With Spaghetti Squash?
Spaghetti squash is like a blank canvas that pairs well with just about anything you’d normally serve with regular pasta. I love topping it with marinara sauce and meatballs for a classic Italian feel, or tossing it with pesto and grilled chicken for something a bit lighter. Since the squash has such a mild flavor, it works great with creamy sauces like alfredo or carbonara, and you can even use it as a base for stir-fries with your favorite vegetables and protein. For a simple weeknight dinner, just add some sautéed garlic, parmesan cheese, and fresh herbs – it’s really that easy!
Storage Instructions
Refrigerate: Cooked spaghetti squash keeps really well in the fridge for up to 5 days. Just store it in an airtight container and it’s ready to toss into salads, pasta dishes, or eat as a side. I love having it prepped ahead because it makes weeknight dinners so much easier.
Freeze: You can freeze cooked spaghetti squash for up to 8 months, though the texture will be a bit softer when thawed. Spread it on a baking sheet to freeze individually first, then transfer to freezer bags. This works great for casseroles or soups where texture isn’t as important.
Warm Up: To reheat, just toss it in a skillet with a little olive oil for 2-3 minutes, or microwave it for about a minute. You can also add it directly to hot dishes like stir-fries or pasta sauces without reheating first.
| Preparation Time | 10-15 minutes |
| Cooking Time | 30-40 minutes |
| Total Time | 40-55 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 180-220
- Protein: 3-5 g
- Fat: 5-9 g
- Carbohydrates: 35-42 g
Ingredients
- 1 large spaghetti squash
- 1 to 2 tsp olive oil
- Sea salt, to taste
- Black pepper, to taste
Step 1: Prepare and Slice the Spaghetti Squash
- 1 large spaghetti squash
Preheat your oven to 400°F.
Slice both ends off the spaghetti squash, then carefully cut the squash widthwise into rings that are about 1½ inches thick.
Use a spoon to scrape out the seeds from each ring—personally, I find a grapefruit spoon works especially well for this step.
Step 2: Season the Squash Rings
- 1 to 2 tsp olive oil
- sea salt, to taste
- black pepper, to taste
- prepared spaghetti squash rings from Step 1
Arrange the squash rings on a rimmed baking sheet.
Use your hands to lightly coat each ring with olive oil, and season both sides with sea salt and black pepper to your taste.
Step 3: Bake the Squash
- seasoned squash rings from Step 2
Bake the seasoned squash rings in the preheated oven for 30-40 minutes.
Flip each ring once halfway through baking, about 15 minutes in, to ensure even cooking and caramelization.
Step 4: Cool and Separate into Spaghetti Strands
- baked squash rings from Step 3
Remove the squash from the oven and let it cool for about 15 minutes.
Once cool enough to handle, peel away the skin from each ring.
Use a fork to gently separate the interior into long spaghetti-like strands.
I like to fluff up the strands with my fork for the best texture.
Quick How to Cook Spaghetti Squash
Ingredients
- 1 large spaghetti squash
- 1 to 2 tsp olive oil
- sea salt, to taste
- black pepper, to taste
Instructions
- Preheat your oven to 400°F. Slice both ends off the spaghetti squash, then carefully cut the squash widthwise into rings that are about 1½ inches thick. Use a spoon to scrape out the seeds from each ring—personally, I find a grapefruit spoon works especially well for this step.
- Arrange the squash rings on a rimmed baking sheet. Use your hands to lightly coat each ring with olive oil, and season both sides with sea salt and black pepper to your taste.
- Bake the seasoned squash rings in the preheated oven for 30-40 minutes. Flip each ring once halfway through baking, about 15 minutes in, to ensure even cooking and caramelization.
- Remove the squash from the oven and let it cool for about 15 minutes. Once cool enough to handle, peel away the skin from each ring. Use a fork to gently separate the interior into long spaghetti-like strands. I like to fluff up the strands with my fork for the best texture.