An easy tutorial with photos on how to roast spaghetti squash! Serve roasted spaghetti squash noodles with your favorite sauce, or try one of the many spaghetti squash recipes in this post!
Would you believe me if I told you one of the meals I crave the most is a steamy bowl of spaghetti squash with some form of protein and sauce?
I know, it may sound odd, but my Chicken Pesto Spaghetti Squash and my Spaghetti Squash Bolognese is my idea of a perfectly comforting meal.
During the fall and winter months, I find myself craving pasta in all forms, and love the idea of re-creating my favorite hearty pasta dishes using spaghetti squash in place of regular pasta noodles.
This pasta substitute is a lower-carbohydrate, more nutrient-dense option. Plus, I wake up the next morning feeling energized!
My first attempt at spaghetti squash was one of utter confusion, but after understanding the mechanics of the marvelous squash, it’s now one of the easiest things to make!
I figured if I had trouble figuring out how to tap into the magical land of the spaghetti squash, there had to be others in the same boat. For that reason, I decided to make a little step-by-step photo tutorial. Hopefully you find it helpful!
While you can absolutely microwave spaghetti squash for less time than cooking it in the oven, my personal opinion is roasting it is the best method for achieving the best texture.
The hardest part is cutting into the squash, but don’t worry. Everything you need for great success is right here in this article!
Be sure to watch the video in the recipe card below, or see the photos below for the step-by-step tutorial.
You can then make one of the many recipe ideas I have shared on this site (linked below).
Cooking spaghetti squash only requires three basic ingredients: spaghetti squash, cooking oil, and salt.
So let’s hop to it! Stay tuned at the end of this post for ideas on how to serve your spaghetti squash noodles.
How to Roast Spaghetti Squash:
Preheat the oven to 400 degrees Fahrenheit.
Note: You can microwave the whole squash for 2-3 minutes to make it easier to cut into. I don’t do this, but a number of readers have provided feedback that microwaving the squash first makes it easier to cut.
Place a cutting board on a flat surface and place the whole squash on top.
Carefully chop off the tip and tail using a sharp chef’s knife.
Cut the squash in half length-wise. To do so, stand the squash upright on a cutting board. Use your sharp knife to gently wiggle a straight line down the center.
Tip: Allow gravity to help you cut from top to bottom, and be very careful while cutting. Don’t force it!
I find gently, but firmly and carefully wiggling the handle of the knife up and down helps generate a little downward momentum, which aids in the cutting. Just take it very slow and make sure your appendages are out of the way!
Dull knives won’t get the job done, so be sure to use a chef’s knife, and be careful!
Scoop out the innards and seeds using a sturdy metal spoon. Get the spoon as close to the flesh as possible while you’re scooping so that the innards release easily.
Coat the flesh with olive oil or avocado oil and use your hands to smooth the oil over the full surface of the flesh. Sprinkle salt and pepper over each half.
Place both halves cut side down on a rimmed baking sheet.
Roast for 40 to 50 minutes, or until the flesh is very tender when poked with a fork. Note: You can adjust the bake time according to your personal taste. Roasting the squash for less time will result in al dente “noodles.” A longer cooking time results in softer noodles.
Using a fork, gently scrape the flesh on the inside of the squash, releasing the spaghetti-like strands. Do this to both spaghetti squash halves until you have collected all of the spaghetti noodles. Discard the skin of the squash.
Do note that some spaghetti squashes contain more water than others. For this reason, you may end up with excess liquid in your noodles. If you don’t prefer the moisture, simply use a colander to strain out the liquid.
Use spaghetti squash immediately in a recipe, or store it in an airtight container in the refrigerator for up to 5 days.
Enjoy it with a little butter, some meaty red sauce, parmesan cheese, and some fresh basil for an incredible meal!
Or make your own favorite recipes by replacing the pasta in your favorite dishes with spaghetti squash! In addition to making main dishes using spaghetti squash, you can also use it as a simple side dish.
Now we know how to cook spaghetti squash, what shall we do with it? There are many different ways you can serve spaghetti squash.
Try one of my favorite spaghetti squash recipes below:
What to Do with Spaghetti Squash:
- Creamy Sun-Dried Tomato Spaghetti Squash
- Garlicky Spaghetti Squash with Chicken, Mushrooms, and Kale
- Creamy Tahini Spaghetti Squash with Kale
- Spaghetti Squash Burrito Bowls
- Spaghetti Squash with Roasted Pecan Pesto
- Crispy Salmon Bowls with Pesto Spaghetti Squash
- Roasted Garlic and Kale Spaghetti Squash with Sun-Dried Tomatoes
- Mushroom Bolognese Spaghetti Squash Casserole
Health Benefits of Spaghetti Squash:
Spaghetti squash is a winter squash that has a subtle sweet flavor. In addition to being packed with dietary fiber, it is one of the tastiest ways of enjoying pasta alternatives.
High in Vitamin C, Vitamin B6, potassium, and manganese, these winter squashes pack a nutritious punch in spite of being low in calories and nearly fat-free.
A whole spaghetti squash that weighs about 2 pounds contains just 266 calories, including nearly 15 grams of dietary fiber and only 3 grams of fat.
Because this miracle vegetable is high in fiber, it is also very filling. Combine it with 30 grams of protein (or more) and you’re looking at satisfying comfort food! This is ideal for those looking to cut calories while still feeling full. Diet food at its finest!
If you follow a low calorie diet or a medically restrictive diet, spaghetti squash is an easy way of taking in nutrients while keeping meals low-inflammatory and easy to digest.
These easy, nutritious recipes will make you swoon! What is your favorite way of enjoying spaghetti squash?
How to Roast Spaghetti Squash
Equipment
Ingredients
- 1 large spaghetti squash
- 2 Tbsp olive oil or avocado oil
- kosher salt and fresh ground black pepper
Instructions
- Preheat the oven to 400 degrees F.
- If you'd like to make the squash easier to cut, microwave the whole squash for 2 minutes. This is an optional step and it's one I don't take.
- Use a sharp knife to chop the tip and the tail off of the spaghetti squash. Cut it in half length-wise, and scoop the seeds out of each half using a sturdy metal spoon.
- Rub about a tablespoon of olive oil over the flesh of each half. Sprinkle the flesh with salt and pepper.
- Place the squash cut-side down on a baking sheet.
- Roast the squash for 35 to 50 minutes or until fork tender. Note: For crunchy noodles, roast for 35 minutes. For al dente noodles, roast for 40-45. For tender noodles, roast for 50 to 55 minutes.
- When the squash is cool enough to handle, use a fork to gently scrape the flesh, releasing spaghetti-like stands. Do this until both halves of the spaghetti squash are scraped clean and place the “spaghetti” into a large serving bowl.
- Note that some water will seep out of the “spaghetti” – in order to drain the water, allow the spaghetti to sit in a bowl (or fine colander) and use a slotted spoon to scoop it on plates.
- Serve spaghetti squash with your favorite sauce and parmesan cheese.
Video
Nutrition
This post contains affiliate links, which means I make a small commission off items you purchase at no additional cost to you.
I originally shared this recipe on December 30, 2013, I updated the photos and the information within the post to make it more helpful.
a bit late to the spaghetti squash party
here but learned from another blogger to cut the squash thru it’s equator, NOT lengthwise! it keeps the strands longer and more spaghetti like. i will never cut it lengthwise again. try it.
Good to know, thank you for the tip!
I used your tutorial to roast my squash tonight. Except for a few choice words while trying to cut that sucker in half (I did use your method), it was easy and came out great! After shredding the squash, I browned some cubed pancetta, melted a stick of butter into it (I’m keto), and poured it over the squash and mixed it all up. Served it with grated Parmigiano Reggiano and it was so good!!
Forget cutting it, I used my Crock-Pot, poked a few holes in it and cooked it on high for 4 hours and cut it in half, scooped the seeds and scrapped it with a fork, super easy!
Just had this for dinner. It was delicious!
I just made this. WOW!!! So perfect and so delicious!
Did you say “squarsh”? Oh that’s so funny… I had an Aunt that always called it that! LOL
Thanks for the tutorial, makes sense… will roast mine tonight!!
I need to try this again. I made spaghetti squash for the first time a few weeks ago. Cut in half, removed seeds, roasted for 40 minutes at 400. Pierced with a knife and it went right through..great. Shredded but then I noticed how soft and watery it was. It threw me off because we had it with spinach, another “soft” feeling and I couldnt finish it! Do you think I roasted too long? Should I try it more “al dente”?
I want to know how to cut the sucker in half without scaring the heck out of myself.
Me too Emma! I’ve got spaghetti squash in the oven for the first time right now. Cutting it was a nightmare! I’m glad there was no one here to watch and laugh… 3 knives and some select words were involved in that 20 minute process.
? hey I thought it was just me and my sad cutting knife but this is my second time doing it it’s been awhile but I love it and when you season it just right the way you like it it’s great and thanks because I do feel healthier by eating it and it’s fun to prepare once it’s cut thanks for the instructions and in the microwave is a great idea I do the same when I’m cooking fresh beans and it cuts down on cooking time
Put thecsquasj whole in the microwave for 3 minutes. Then cut. This softens the outside skin
I’ve read by poking spaghetti squash with a fork (or knife) then microwaving it for a number of minutes it will soften enough to then cut it safely.
The easiest way to cook spaghetti squash is to poke it in several places with a fork, then microwave for about 8-10 minutes. You can then split it and remove the seeds, strands, etc. However-this version is not as tasty as the roast kind, BUT it will get you closer to spaghetti squash (AND those wonderful toppings) quickly, during the week.
The sticker on my squash said to heat in the oven or microwave to soften the skin before cutting. I tried without first and thought I was going to chop a finger off. After I threw it in the microwave for about 2-3 minutes, it was definitely easier to cut!
Julie, thanks for the easy instructions for cooking!
You’re very welcome, Melissa! Here’s how I chop spaghetti squash, which might make it easier for next time: I first chop off the tip and the tail. I stand the spaghetti squash up on a cutting board (make sure it’s stable), then chop it in half lengthwise through one of the ends that has already been removed. Remember, the spaghetti squash is still standing up. This way, gravity helps the knife cut through the flesh and once the knife gets through a little, it is very easy to chop. Hope that makes sense! I should have showed how I chop squash in my tutorial. Enjoy the rest of your Sunday 🙂
Dont cut it lengthwise, simply chop it in half with a big knife, prep & roast the same. A friend showed me this & I wondered why I ever struggled the other way. Bonus surprise is the strands are actually longer this way! You’ll love it.
Thanks for the tip, Trina xo
@Trina Berger, You’re incorrect. The strands are definitely longer when you cut it in half the from top to bottom-lengthwise. Do a simple experiment in your kitchen and you’ll see for yourself.
Gosh darn it. I love spaghetti squash!! This is a great how to. People NEED to know this stuff. Spaghetti squash is a winter must! 🙂
Te amo, Tieghan 😉
I’m a spaghetti squash lover myself. No, it’s not like real pasta but it has it’s own scrumptious flavor and texture that’s worth loving.
I actually didn’t know how to cook it until I started reading food blogs. Gotta love the internets, teaching us how to cook!
Spaghetti squash is the best! I don’t think a lot of people realize how easy it is to make! Totally sharing.
I love roasting a lot of spaghetti squash to have it throughout the week. By the end of the week, if any is leftover I usually add it to baked goods or any other dinner I’m cooking. YUM!
I love spaghetti squash! I always feel so out-of-the-box for eating like spaghetti, which I know is a little silly 🙂 Great tutorial- definitely sharing this one.
I love my beloved spaghetti squash. Aside from the pain it is to harvest crates of them (they are super heavy) I can always forgive them once we eat them. Such a lovely and versatile vegetable. Great instructions!
Mmmmm…..I luuuuvvvve spaghetti squash! Awesome post!
I love spaghetti squash. I just wish it wasn’t so expensive. Well, that or we weren’t such piggies and eat so much of it. I feel so healthy and then I can eat 4 pieces of garlic bread instead of two, right? Hey, wait!! No math problem for me! I love you!
^^ give her all the spaghetti squarsh. I just can’t dig it, not when there is real pasta in my pantry. I will, however, gladly eat any of those sauces by the spoonful!
@Julie, I think I may have solved my Captcha problem…whodda known I could have saved you all that calculating over the months by simply checking a box? Let’s eat spaghetti squash! @Stephie, what if I hide it underneath sweet potatoes? Ne’er mind…that sounds horrible.