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–+ servings
Close up view of oven roasted spaghetti squash.

How to cook spaghetti squash

Tami DeGeeter, CPT, CNC
This recipe tutorial will guide you on how to cook spaghetti squash in the oven. This versatile vegetable is a great alternative to traditional pasta. Spaghetti squash is perfect if you’re eating low-carb, Keto, gluten-free, or just looking to eat more vegetables.
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Tutorials, Veggies and Sides
Makes 4 servings
Serving Size 1 cup
Net Carbs 11 g
*Net carbs are per serving

Ingredients
 

  • 1 large spaghetti squash
  • 1 tablespoon olive oil, (or olive oil sprayer)
  • salt and black pepper

Instructions
 

  • Preheat your oven to 400F/204C. Line a baking sheet with parchment paper.
    Close-up view of temperature knob on an oven, preheat oven to cook a meal.
  • With a large sharp knife, hold the spaghetti squash firmly with your non-dominant hand, and slice off the top edge (the side with the stem). This gives the squash a flat surface, making the squash more stable for cutting in half.
    Top view of a woman holding a spaghetti squash with one hand while cutting the top end off using a large sharp knife.
  • Stand the squash upright (flat side down), and carefully cut it in half lengthwise. *The skin of the spaghetti squash is quite firm, and this step will take some muscle. Be careful to keep your fingers out of the path of your knife.
    Top view of a woman cutting a spaghetti squash in half on a wood cutting board.
  • Using a large spoon or ice cream scoop, scoop out the inside seeds and strings.
    Top view of spaghetti squash cut in half with a person scooping out the middle seeds and strings.
  • Drizzle olive oil over the squash to coat the inside. *We like to use an olive oil sprayer to make this process quick and easy. Season with salt and pepper.
    Top view of two spaghetti squash halves on a baking sheet seasoned with olive oil, salt, and pepper.
  • Place face down on the lined backing sheet.
    Top view of a spaghetti squash cut in half placed flat side down on a baking sheet.
  • Bake for 20-30 minutes. Bake time will depend on the size of your squash. Spaghetti squash is al dente when you press on the top of the squash, and it is slightly tender. Be careful not to overcook; this will make your squash mushy and watery.
    Two spaghetti squash halves on a baking sheet out of the oven after roasting.
  • Once the squash is cool enough to handle safely, use a fork to scrape the insides and create your ‘spaghetti’ strands. Serve as desired!
    Top view of a woman scraping the strands out of a cooked spaghetti squash.

Video

Nutrition

Nutrition Facts
How to cook spaghetti squash
Serving Size
 
1 cup
Amount per Serving
Calories
92
% Daily Value*
Net Carbohydrates
 
11
g
Carbohydrates
 
14
g
Fiber
 
3
g
Sugar
 
6
g
Protein
 
1
g
Fat
 
5
g
Saturated Fat
 
1
g
Trans Fat
 
0
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
3
g
Cholesterol
 
0
mg
Sodium
 
34
mg
Potassium
 
218
mg
6
%
Vitamin C
 
4
mg
5
%
Vitamin A
 
12
µg
2
%
Calcium
 
46
mg
5
%
Iron
 
1
mg
6
%
Nutrition facts are an estimate and are provided as a courtesy. Nutrition facts are sourced from the USDA Food Database. Values may vary depending on brand of ingredients used.

Equipment

Baking sheet, half sheet size made out of aluminum
Baking Sheet
Parchment paper pre-cut sheets.
Parchment Paper
Oil sprayer for olive oil.
Oil Sprayer
Stainless steel chef knife.
Chef Knife
Keywords baked spaghetti squash, low-carb spaghetti squash, roasted spaghetti squash
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