Wondering how to use spaghetti squash in a meal? This is a comprehensive guide to cooking methods and add-ons to make it tasty. Be brave and try a new vegetable. Spaghetti squash makes a good pasta substitute.

How to Use Spaghetti Squash in a Meal

Spaghetti squash is a winter vegetable rich in vitamins, minerals, and antioxidants. Due to its low calorie and high fiber content, it may aid weight loss and digestive health. Try roasted spaghetti squash as a low-carb alternative to pasta, combined with veggies, protein, whole grains, and healthy fats.

Spaghetti Squash Recipe


Ingredients (makes 8 servings)


• 1 whole spaghetti squash, rinsed under running water
• Topping ingredients as you choose




1. Cut the squash in half lengthwise, crosswise or in 1-inch rings. If squash is too tough to cut, microwave or bake for a few minutes until squash is warm to the touch and soft enough to cut.
2. Remove seeds and stringy fibers with a spoon.
3. Cook squash. The squash flesh should be easily pierced by a fork when done.
4. Let sit for 10 minutes or until squash is cool enough to handle. Use a fork to gently scrape the inside of the squash to make spaghetti-like strands.
5. Refrigerate leftovers within 2 hours.

Cooking Methods

1. Microwave (shortest cooking time). Place squash cut side down on a microwave-safe dish with 1 to 2 tablespoons water. Cook on HIGH for about 12 minutes for a medium sized squash. Time will vary depending on size of squash and power of the microwave. Squash is done when the shell can be pierced with a fork and the flesh separates into strands.

2. Bake in the oven. Choose a baking temperature between 350 to 425 °F. Line a baking dish with foil for easier clean up.

o For a “roasted” flavor, rub cut edges with a little vegetable oil (optional), place cut side down in the pan and bake uncovered.
o For a “steamed” texture, add 1/2 cup water to the pan and cover with foil.
o Check for doneness after about 40 minutes. Larger squash and lower oven temperatures may take longer to cook. Squash is done when the shell can be pierced with a fork and the flesh separates into strands


• Season the squash with a little salt and pepper or try nutmeg, onion or garlic powder.
• Top with your favorite pasta sauce. Try our Quick Tomato Pasta Sauce.
• Try sautéed mushrooms, onions or other veggies.
• Add a sprinkling of cheese.
• Include beans, tofu, cooked chicken, or cooked meat to make a one dish meal.

Nutrition (per serving of ½ cup)

Calories 20
Total Fat 0g
Carbs 5g
Fiber 1g
Protein 1g

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