How to Cook Spaghetti Squash

Unlock the secret to perfectly roasted spaghetti squash with this easy, foolproof recipe! Learn how to transform a humble spaghetti squash into golden, tender strands with just a handful of simple ingredients—olive oil, salt, and black pepper. This gluten-free, low-carb favorite is prepped in just 10 minutes and roasted in under an hour, making it a versatile base for countless dishes. From the pro tip on softening stubborn squash to the satisfying fork scrape that reveals its noodle-like texture, every step is designed for ease and success. Serve it as a healthy pasta substitute, a side dish, or a veggie-packed meal on its own—your creativity is the only limit! Perfectly roasted spaghetti squash is the ultimate canvas for your favorite toppings and sauces.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 whole spaghetti squash
• 1 tablespoon olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Thoroughly wash the outside of the spaghetti squash under cool running water and pat it dry with a clean towel.

Step 3

Using a sharp knife, carefully slice the spaghetti squash in half lengthwise. (Pro Tip: If the squash is too tough to cut, pierce it with a knife several times and microwave it for 3-4 minutes to slightly soften.)

Step 4

Scoop out the seeds and stringy pulp from the center of each half using a spoon. Discard or save the seeds for roasting later if desired.

Step 5

Brush the cut sides of the squash with olive oil, then sprinkle evenly with salt and black pepper.

Step 6

Place the squash halves cut side down on a baking sheet lined with parchment paper or aluminum foil.

Step 7

Roast in the preheated oven for 35-40 minutes, or until the squash is tender when pierced with a fork. The edges may slightly caramelize for added flavor.

Step 8

Remove the squash from the oven and let it cool for 5-10 minutes until safe to handle.

Step 9

Using a fork, gently scrape the flesh of the squash to create spaghetti-like strands. Transfer the strands to a serving dish or bowl.

Step 10

Serve as-is or pair with your favorite sauce, herbs, or toppings. Enjoy!

Nutrition Facts

Serving size	1017.6 grams (1017.6g)

Amount per serving	% Daily Value*
Calories	617

Total Fat 42.00g	54%
Saturated Fat 9.50g	48%
Polyunsaturated Fat 10.10g
Cholesterol 20mg	7%
Sodium 2561mg	111%
Total Carbohydrate 63.00g	23%
Dietary Fiber 14.10g	50%
Total Sugars 24.50g
Protein 6.60g	13%

Vitamin D 0IU	0%
Calcium 213mg	16%
Iron 4mg	19%
Potassium 1147mg	24%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.6%

Protein: 4.0%

Carbs: 38.4%