Do you miss pasta? Use spaghetti squash as a low-carb, keto-friendly substitute in your favorite pasta dishes. Here's a couple of easy ways to prepare spaghetti squash, along with my favorite spaghetti squash recipes.
Total carbs 7g, net carbs 5g
What is Spaghetti Squash?
Spaghetti squash, also called vegetable spaghetti, is a neutral-flavored yellow squash. When cooked, the flesh turns golden like pasta and separates into long, thin strands that resembles spaghetti.
Carbs in spaghetti squash
Compared to a cup of cooked spaghetti, which has 45 grams of carbs, spaghetti squash is an excellent substitute for pasta at only 7 grams of carbs. This is a huge difference!
Is Spaghetti Squash Keto?
Yes it is!
How to Cook Spaghetti Squash
Cooking spaghetti squash is easy. There are a few ways to cook spaghetti squash. I'll talk about two popular methods here that don't require any special equipment: baking and microwaving.
You need no other ingredients than the squash. It's that easy.
First prepare the spaghetti squash for cooking
Cut spaghetti squash in half
Grab a long knife and split the squash in half lengthwise. This could take a bit of wiggling the knife back and forth. Don't force it, just take your time and be careful not to cut yourself.
Scoop out the seeds and pulp
Grab a spoon and use it to scoop out the seeds and pulp before cooking.
How to Bake Spaghetti Squash
Baked spaghetti squash is my favorite method because the flesh becomes golden in the oven. You do need extra cook time compared to other methods, but the cook time is hands off.
Place cut side down on a baking sheet lined with parchment paper in a 400°F oven and roast 45-60 minutes. Test for doneness by piercing the flesh of the squash with a fork. The squash is done when the fork slides easily into the flesh, aka 'fork tender'.
Let the squash cool.
Once cooked, you can easily shred the flesh with a fork to separate the squash into strings that resemble strands of spaghetti noodles.
How To Cook Spaghetti Squash in a Microwave
When you are short on time, this is how to cook spaghetti squash fast. Place squash cut-side down on a microwave safe plate. Microwave on high heat for 10 minutes. Turn over and let cool for 5 minutes. This releases the steam and keeps the squash from becoming watery. Use a fork to separate the strands.
Watch How to Cook Spaghetti Squash
What To Put On Spaghetti Squash
Once the spaghetti squash is cooked, you can prepare it in recipes where you would use pasta. Eat it plain, as a side dish or serve it just like pasta.
Best Spaghetti Squash Recipes
Here are some of my favorite spaghetti squash recipes to try:
How Long Does Spaghetti Squash Last?
An uncooked, uncut squash can last 3 months in the fridge.
Storing Cooked Spaghetti Squash
Spaghetti squash is a perfect food to meal prep. You can prepare the squash ahead of time and refrigerate or freeze it. Then use it whenever you are in the mood for a pasta dish.
Store in the fridge
Store cooked squash in a sealed container (or covered in plastic wrap in its skin) in the fridge for up to 5 days.
Store in the freezer
Store cooked squash in a sealed container or freezer bag in the freezer for up to a year.
Things You’ll Need
- cutting board
- kitchen knife
- baking sheet (if baking)
- parchment paper
- microwave safe plate
Frequently Asked Questions
Follow the methods above. The way I prepare spaghetti squash is not watery.
No. Spaghetti squash is not fattening. It is a healthy, low calorie, low-carb food that is full of fiber and nutrients.
Although spaghetti squash does not taste like pasta, it has a mild, neutral flavor that makes it a great pasta substitute. The noodle-like strands hold pasta sauces really well.
Spaghetti squash makes an excellent keto-friendly substitute for pasta.
- 1 spaghetti squash
Cut spaghetti squash in half lengthwise with a kitchen knife.
Scoop out the seeds and pulp with a spoon.
Choose a cooking method.
- Place cut sides down on a baking sheet lined with parchment paper in a 400°F oven and roast for 45-60 minutes.
- Test for doneness by piercing the flesh of the squash with a fork. The squash is done when the fork slides easily into the flesh, aka 'fork tender'.
Let the squash cool.
Shred the flesh with a fork to separate the squash into strings that resemble strands of spaghetti noodles.
- Place squash cut-side down on a microwave safe plate.
Microwave on high heat for 10 minutes.
Turn over and let cool for 5 minutes. This releases the steam and keeps the squash from becoming watery.
Use a fork to separate the strands.
- Splitting the squash in half could take a bit of wiggling the knife back and forth. Don't force it, just take your time and be careful not to cut yourself.
- If the squash is not fork tender, add a few minutes of cook time and let it rest.
- Prep Time: 5 minutes
- Cook Time: 10-60 minutes
- Category: Dinner
- Method: Bake or Microwave
- Cuisine: American