Spaghetti Squash- Versatile And Healthy

This is my go-to method for creating perfect al dente spaghetti squash strands to use in vegetable sides and main dishes. The exact timing will vary depending on the heat of your oven and the size of your squash.

Along with other types of winter squash, spaghetti squash is a low glycemic food. Spaghetti squash can help you cut down on carbohydrates in traditional pasta dishes. If you are trying to watch your carbohydrate intake and decrease your overall caloric intake, while increasing your vegetable consumption, spaghetti squash is a good choice.


1 spaghetti squash
extra-virgin olive oil
sea salt and freshly ground black pepper


1. Preheat the oven to 400Β°F.

2. Slice the spaghetti squash in half lengthwise and scoop out the seeds and ribbing. Lightly drizzle the inside of the squash with olive oil and sprinkle lightly with sea salt and fresh ground black pepper.

3. Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes (about 4 pokes per half is fine).

4. Roast for 30 to 40 minutes or until lightly browned on the outside, fork tender, but still a litte bit firm. The time will vary depending on the size of your squash. I also find that the timing can vary from squash to squash.

5. Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.

Serve as a delicious side or use in your favorite spaghetti squash recipe.


1 cup (155g) of cooked spaghetti squash prepared without added fat.

Calories: 42
Fat: 0.4g
Sodium: 412mg
Carbohydrates: 10g
Fiber: 2.2g
Sugars: 3.9g
Protein: 1g

Nutrition data provided by: USDA

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