Enjoying Spaghetti Squash

Spaghetti squash has a hearty, noodle-like texture that helps hold   sauces traditionally served with pasta. Not only is this squash is a delicious, low-carb, gluten-free pasta substitute, but it also can be used in lots of other dishes—from soups and casseroles to fritters and pad Thai!

Basket with spaghetti squash on counter top.

Selecting Spaghetti Squash

Look for spaghetti squash that still have their stems, which help prevent bacteria from spoiling the squash. A ripe squash will have a pale yellow color. Avoid squash with soft spots or cracks.

How to Cook Spaghetti Squash “Pasta”

1. Cut the squash in half lengthwise and remove the seeds.

2. Microwave or roast to cook.

To Microwave:

  • Place squash in a microwave-safe dish, cut-side down.
  • Fill the dish with about 1 inch of water.
  • Microwave for 5 minutes. Check squash and continuing microwaving in 2 to 5 minute intervals until squash is fork-tender.

To Roast:

  • Preheat oven to 375°F.
  • Place squash on a rimmed baking sheet, cut-side down.
  • Roast for about 45 minutes. Time will vary based on the size of the squash, so confirm it is fork-tender.

3. Wait for the squash to cool slightly before handling, then scoop the squash flesh into a serving dish or onto dinner plates.

4. Top with your favorite pasta sauce and cheese, if desired.


  • If it is difficult to cut the squash, poke holes in the squash with a fork and microwave it for a couple minutes. This can soften the skin, making it easier to cut. Be careful, since the inside can be hot.
  • For a different look and dining experience, serve spaghetti squash in the skin and top with desired toppings!

Did You Know?

  • Spaghetti squash is a good source of fiber.
  • One cup of cooked  spaghetti squash has only about 40 calories and 10 grams of carbs. This is much less than one cup of cooked  pasta, which has about 200 calories and 38 grams of carbs!
  • Spaghetti squash is a non-starchy vegetable, which can be a good option for individuals with diabetes.