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Roasted Spaghetti Squash

Featured in Delicious Main Dish Recipes for Every Occasion.

Turn spaghetti squash into soft, stringy strands perfect for pairing with your meals. With just a bit of olive oil and your favorite seasonings, you'll make a wholesome, low-carb side dish in no time.

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Updated on Tue, 18 Mar 2025 18:53:35 GMT
Cooked spaghetti squash served on a white plate, topped with herbs, salt, and pepper, a fork resting nearby. Pin it
Cooked spaghetti squash served on a white plate, topped with herbs, salt, and pepper, a fork resting nearby. | chefmelt.com

I've gotta tell ya about my go-to spaghetti squash cooking method I discovered after countless soggy failures. These days I get perfect strands with amazing crispy bits that taste almost like they've been caramelized. Between us, this approach totally changed my mind about spaghetti squash, and I'm sure you'll feel the same way too.

The Magic Behind This Method

For years I tried cooking spaghetti squash many different ways, but this technique is truly exceptional. You'll get these wonderful crispy edges while the strands stay firm instead of mushy. Top it with whatever you fancy, from basic garlic butter to hearty meat sauce. My kids can't get enough of it as a lighter swap for pasta, and I love how it works with my healthy eating plans without feeling like I'm giving anything up.

Just A Few Basic Items

  • Spaghetti Squash: Look for one that's weighty compared to its size. When it's too tough to slice, I stick it in the microwave for a bit first - works wonders.
  • Olive Oil: A generous splash, around 2 tablespoons will do.
  • Salt and Pepper: Enough to enhance the natural flavors.

Step-By-Step Process

Prep Work
Grab your best knife first. If that squash seems impossible to cut, pop it in the microwave for 5 minutes - seriously, this helps tons. Split it down the middle, remove all the seeds, then coat both halves with olive oil, salt and pepper.
Baking Time
Heat your oven to 400°F. Set your squash face down on a lined baking tray. This step is crucial for achieving those crispy edges we want. Let it cook for about 35 to 40 minutes - you'll know it's ready when a fork slides in easily.
Creating Strands
After it's cooled enough to handle, turn the halves over. Use a fork to scrape inside and watch as beautiful spaghetti-like strands form. It's actually quite satisfying to see it happen.

Different Slicing Options

Typically I cut my squash lengthwise since it's simpler and still gives you those tasty crispy parts. But when I'm going all out, I slice it into rings instead. The ring method creates extra-long strands and more of those caramelized edges everybody wants. Just remember to soften it first if you can't cut through easily.

Add Your Personal Touch

I'll often add garlic powder and paprika before cooking. My children go crazy when I mix in Italian seasoning and Parmesan. Recently I tried using pesto instead of plain oil and it was fantastic! You might want to try adding some tahini after cooking for a rich nutty flavor. We love using leftover strands in stir fries or mixing them with cheese in quesadillas.

Storage Tips

Any extra squash keeps nicely in your fridge for about 4 days in an airtight container. I actually enjoy it cold in salads but heating it up works great too. If you want to save some for later, pack the strands in freezer bags and they'll stay good for 3 months. Just push out as much air as possible before freezing and let them thaw overnight in your fridge.

A halved and roasted spaghetti squash is garnished with salt, pepper, and parsley on a white plate. Pin it
A halved and roasted spaghetti squash is garnished with salt, pepper, and parsley on a white plate. | chefmelt.com

Nutritional Benefits

For those keeping track of what they eat, here's the nutritional breakdown. Each portion contains roughly 173 calories, 19g carbs and only 10g fat. There's some protein, fiber and plenty of vitamins too. It's much lighter than traditional pasta but still keeps you satisfied.

Endless Serving Ideas

Each autumn I can't wait to start cooking spaghetti squash again. Once you master this simple technique, the possibilities are endless. Enjoy it plain as a side, dress it up like pasta, or fill the shells for an impressive dinner. Those crispy edges and tender strands make it truly special. My family requests it throughout the season, and I bet yours will too.

Frequently Asked Questions

→ How will I know the squash is ready?

You’ll know it’s good to go when a fork easily slides in. Scrape the flesh with a fork, and it should come apart like spaghetti strands.

→ What’s the simplest way to cut squash without the struggle?

Grab a sharp knife and slice it lengthwise. If it’s too tough to cut, poke it with the knife a few times and microwave for about 3–5 minutes to soften it.

→ Can I use a microwave instead of baking?

Sure, flip the squash face-down in a dish with a few tablespoons of water. Let it microwave for 10–12 minutes until soft. But baking brings out the best flavor.

→ What’s the best way to store leftovers?

Pop the leftover squash into an airtight container and keep it in the fridge for up to five days. Warm it up either in the microwave or on a stovetop in a pan.

→ Why is my spaghetti squash coming out too watery?

Place it cut-side down while baking so extra liquid evaporates. After cooking, let it rest a little and drain any water left over before you serve.

Roasted Spaghetti Squash

Bake squash with olive oil, pepper, and salt for a healthy, savory side dish or a great stand-in for pasta.

Prep Time
5 Minutes
Cook Time
40 Minutes
Total Time
45 Minutes

Category: Main Dish Recipes

Difficulty: Easy

Cuisine: American

Yield: 4 Servings (1)

Dietary: Low-Carb, Vegan, Vegetarian, Gluten-Free, Dairy-Free

Ingredients

01 A spaghetti squash that’s on the bigger side, around 1.5 to 2 kilograms.
02 Two spoonfuls of olive oil for coating.
03 Three-quarters of a teaspoon of fine sea salt.
04 A pinch, or 1/4 teaspoon, of ground black pepper.

Instructions

Step 01

Adjust your oven rack to the middle position and warm up your oven to 230°C. This’ll cook the squash evenly.

Step 02

Grab a sharp knife and carefully slice the squash lengthwise from top to bottom into two halves.

Step 03

Use a big spoon to scoop the seeds and the stringy bits out of the center of the squash until it’s cleaned out.

Step 04

Slather the squash halves with olive oil so the entire inside surface gets covered.

Step 05

Sprinkle your salt and pepper all over the oiled parts, making sure every bit is seasoned properly.

Step 06

Lay the squash halves with the cut side facing down on a big baking tray. Keep them spaced apart.

Step 07

Pop the tray into the oven and let the squash roast for 35 to 40 minutes. It’s done when the skin can be poked easily with a fork.

Step 08

Using a sturdy spatula, gently turn the squash halves over. Be careful, as there will likely be steam.

Step 09

Let the squash sit till it cools enough to touch. Then, grab a fork and scrape out the flesh, which will pull out like long spaghetti strands.

Step 10

Taste the squash noodles and adjust seasoning with extra salt and pepper if needed before serving.

Notes

  1. A great swap for classic pasta.
  2. Perfect option for prepping meals ahead.
  3. Completely gluten-free by nature.

Tools You'll Need

  • A baking tray.
  • A sharp knife for cutting.

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • No allergies in this recipe.

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 147
  • Total Fat: 8.4 g
  • Total Carbohydrate: 19.6 g
  • Protein: 1.8 g