Spaghetti Squash is a very smart, very nutritious alternative to traditional pasta. It’s low-carb, gluten-free, and absolutely delicious.
Now don’t get me wrong, I’m not delusional. I realize that it is not exactly like pasta but if you’re eager to do a way with processed white flours and open to trying new things, than spaghetti squash is definitely for you.
I’m not a calorie counter but these stats are worth a peek:
The nutrient value of 3/4-cup traditional pasta looks like this: Calories: 148; Total Fat: 0.7g; Saturated Fat: 0.1g; Cholesterol: 0mg; Carbohydrate: 29.8g; Dietary Fiber: 1.8g; Sugars: 0.7g; Protein: 3g
The nutrient value of 3/4-cp spaghetti squash looks like this: Calories: 30; Total Fat: 0g; Saturated Fat: 0g; Cholesterol: 0mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugars: 3g; Protein: 1g
And just to take this conversation one step beyond numbers and calories, traditional pasta is a highly processed food and spaghetti squash is a natural, whole, unprocessed ingredient (aka it’s a veggie).
To learn a little more about Spaghetti Squash be sure to check out my 101 video. I also show how to quick cook it in the microwave at the end of that video so if you’re short on time you may want to check that out.
Do you like spaghetti squash? Do you have a favorite way of making it? I would love to hear any tips or tricks you have;).
Ingredients
- 1 spaghetti squash
- 1 teaspoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Pre-heat oven to 375.
- Slice both ends off of the squash. Stand your squash up and use the body of your knife to slice through the squash. I find rocking the knife back and forth is the best way to get the job done (see video for a demo).
- Remove seeds and stringy membranes from each squash half and season with a drizzle of olive oil, salt, pepper, and garlic powder.
- Place halves, skin side up, on a rimmed baking sheet lined with parchment paper. Roast for 35-40 minutes or until tender.
- Allow squash to cool down and then use a fork to scrape the spaghetti strands from the skin. Enjoy!
Conny says
dear dani,
i totally love your blog! i check it several times a week to be sure not to miss any of your recipes or tips. but i have IBS and fructose malabsorption, so most of your recipes are not suitable for me. could you please show me a meal, which is clean, healthy and easy digestable? i can’t eat anything bloating and of course nothing which is high in fructose 🙁
greets from austria!
Lulu Rockett says
Love, love, love your videos because they are clear and easy to do. Thanks for great tips. Spaghetti squash is great with red clam sauce and shrimp too.
Dan says
I like using a pressure cooker but have not tried spaghetti squash in it. I have baked/roasted it before with out seasoning to be more like paste. I am trying to go gluten free.
Melanie Langlois says
Dani, I love this video. I have been making spaghetti squash for years now and I have turned many people onto it. I do roast my spaghetti squash, it’s the only way I learned how to make it. I can’t wait to try this again.
Mary says
I just made this recipe tonight and absolutely love it! This is the first time I’ve tried spaghetti squash and I wasn’t quite sure what to expect. Now I can say this is a keeper and I’ll be making it again!
Dani says
So glad you enjoyed it Mary. Spaghetti squash is one of my favorites!
Alicia says
I am a huge fan of your blog! I am beginning to learning how to cook meals and your videos are SUPER helpful for newbie cooks like me. I love that your recipes are both easy to follow and also healthy! So many recipes out there call for butter, heavy cream, etc. and are just calorie packed!! It’s refreshing to find a cooking site that is both appetizing and health conscious! Thank you.
Maureen says
Dani, your videos inspire me to try new things. I found out I really like spaghetti squash and will be making it regularly now. Thank you!
Kim S says
I am vegan and have used/recommended so many of your recipes over the years because there is always a new vegetable to explore. Thank you for such good work. I need to see if you have one on using rutabagas.
Mary T. says
Dani,
I cooked spaghetti squash, many years ago, and it was not for me. I made your recipe today, and I absolutely loved it.
Chris says
Hi Dani,
Love your videos and recipes. I noticed that you pull your fork length wise down the squash to get your strings out. I found that if I follow the strings and go horizontal I get longer strings. I slowly tease each side all the way to the edge and then gently tip the squash over and let it all fall out (may need to pull a dig off the bottom). The flavours don’t change but the presentation is excellent. It looks great with those long coloured greens.
Thanks for all your great work:)
Dani says
Ooooh! Great tip – I’ll try that for sure. Thanks for sharing.
Lisa says
Last night I made a stir fry of aspargas, mushrooms, sweet peppers, broccoli, and carrots. My doctor wants me to start eating healthier and incorporate fish in my diet. When my stir fry was just about done I added salmon and teriyaki sauce. I put all of this over spaghetti squash instead of using rice. Very tasty..
Dani says
Sounds delicious!
Millie Thompson says
I have been using Spaghetti Squash for so me time now. However, I do mine in the Microwave, very fast that way. I use it with Shrimp Scampi most of the time and love it. I have baked it too but the time is so short the other way. Thank you for your great blog. I used to teach Home Ec. and they don’t offer it in many schools anymore, so you are a great asset to cookin for the young ladies as well as the oldies. Millie T.
Dani says
I do it in the microwave myself somtimes, so easy!! Serving it with shrimp scampi sounds great. Thanks for sharing.