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5 from 3 votes

How To Cook Spaghetti Squash

How To Cook Spaghetti Squash to replace any pasta, any time, when following a low carb diet or low calorie diet! A carb lovers alternative dream come true!
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Course: diet, low carb, Side Dish
Cuisine: American
Keyword: spaghetti squash
Servings: 4 people
Calories: 180kcal
Author: Karina


  • 2 spaghetti squash (about 2 pounds or 1 kilo each)
  • 1-2 tablespoons olive oil
  • Salt and ground black pepper, to taste


Oven Roast Method (Preferred):

  • Preheat oven to 375°F (190°C). Lightly grease a baking sheet or tray with a brush of olive oil, or nonstick spray is fine to use.
  • Wash the outside of the squash. Cut the squash in half lengthwise from stem to tail (if the stem is too hard to cut around, trim the ends). Use a spoon to scoop out and discard seeds from the middle of each half.
  • Brush with a light coating of olive oil spray and season with salt and pepper to taste.
  • Arrange spaghetti squash on baking sheet, cut-side down. Roast in preheated oven until tender (about 35-50 minutes, depending on the size of your squash).
    Test by piercing through the skin with a fork. If it pierces easily, it's ready.
  • Remove from oven and allow to cool before handling. Scrape with a fork, back and forth across the squash to separate the strands from the squash…they will look just like spaghetti strands!

Microwave Method:

  • Follow step 2 in above method.
  • Arrange the squash cut-side down in a microwave safe baking dish (large enough to fit 2 halves)
  • Fill the dish with about 1-inch of water, which will create steam in the microwave.
  • Microwave on HIGH for 15 minutes, then check to see if the squash is soft enough.
  • If not cooked enough, microwave for 5 more minutes until tender in the middle.
  • Carefully remove squash from microwave and allow to cool for a few minutes before handling.
  • Scrape with a fork to create the spaghetti strands.


*Medium spaghetti squash tend to be a little tougher in the centre after cooking, and large squashes yield softer results with sweeter strands. Large squashes will take around 40-50 minutes to roast. Small - medium squashes will roast in less time.
Check after around 30 minutes or so to make sure you don't over cook them, as they will become really mushy in the middle and won't form many natural spaghetti-like strands.


Calories: 180kcal | Carbohydrates: 33g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Sodium: 82mg | Potassium: 521mg | Fiber: 7g | Sugar: 13g | Vitamin A: 580IU | Vitamin C: 10.1mg | Calcium: 111mg | Iron: 1.5mg