How To Roast Spaghetti Squash and 12 Healthy Squash Recipes


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Spaghetti squash is value eating. I can stuff my face for under 100 calories.

There’s only 31 calories per cup of squash and you get a lot of bang for your buck.

How To Roast Spaghetti Squash & 12 Healthy Squash Recipes- Value eating at it's finest. Stuff your face with warm, comforting noodles for under 100 calories! at

In this season of cookies, candy, booze, and treats at every turn, filling up on vegetables and not Red Velvet Cupcakes is how I avoid the Freshman 15. Or the Holiday Season 15.

If you’ve never had spaghetti squash, I won’t say it tastes just like real spaghetti or angel hair pasta. It’s a vegetable and not a processed grain. But it’s close enough for me, and I prefer it.

How To Roast Spaghetti Squash and 12 Healthy Squash Recipes at

I’m not a big pasta person because it leaves me feeling heavy and blah, but every now and then I get a craving for something warm and noodley. Naturally gluten-free spaghetti squash to the rescue.

How To Roast Spaghetti Squash and 12 Healthy Squash Recipes at

The noodles have some light texture and a bit of soft crunch in some bites.

Not crunchy overall, but bites of texture here and there, which is probably why I prefer them to regular pasta noodles. Textureless foods bore me.

How To Roast Spaghetti Squash and 12 Healthy Squash Recipes at

Because of how flavor-neutral I find it, I combine it with so many other foods as a blank canvas, and can take it savory to spicy to sweet. I’ve listed my favorite ways to use it below. But first you’ve got to make it.

Spaghetti squash are the oval, smooth-skinned, yellow squash in the upper lefthand corner below. I took this photo at Whole Foods with my iPhone. I wanted to buy one of everything.

How To Roast Spaghetti Squash and 12 Healthy Squash Recipes at

To prepare it, you could hack into a super hard, thick, uncooperative squash, and then add oil so that it doesn’t dry out; or you can do what I do, which is roast it whole.

The squash is its own self-contained steamer unit. Nature is so smart. The flesh steams and stays moist without having to add oil, and when it’s done, slice through it very easily, and scrape out the spaghetti-like flesh with a fork.

How To Roast Spaghetti Squash and 12 Healthy Squash Recipes at

I usually roast two medium-large spaghetti squash at a time. They’re about 3 pounds each and I put two on a baking sheet and roast for about 80 to 90 minutes at 375F. If I’m only roasting one, about 45 to 60 minutes. Two does make lots, but as long as I’m roasting, I like to batch-cook. It keeps for about 5 days in a sealed container in the fridge, and I nuke the leftovers.

In addition to spaghetti squash, I make delicata squash, and my current obsession is kabocha squash, below.

Kabocha Squash at

Recently I bought 40 pounds of kabocha (11 squash). I bought in bulk because they’re hard to find, and once I sourced these prized possessions, I wanted to make sure I wasn’t going to run out until June. Not really, but they do keep for about 6 months indoors, and I go through one every three days or so.

The flesh is sweet and bright orange like a sweet potato, but flakier, drier, and probably a bit healthier than sweet potatoes. I love the texture, taste, and you can eat the skin too, which turns crispy and chewy.

I eat kabocha wedges with a drizzle of coconut oil and a sprinkle of nutritional yeast and stevia; or sometimes with cinnamon, or a drizzle of Brown Sugar Balsamic Reduction or some Cabernet Cranberry and Blueberry Sauce. I could eat it every day and not get sick of it.

Kabocha Squash at

Tis the season for excessive cookie, chocolate, candy, and booze consumption.

It’s nice to have something that’s healthy and comforting that I love (almost) as much as those things.

How To Roast Spaghetti Squash and 12 Healthy Squash Recipes at

How To Roast Spaghetti Squash - Value eating at it's finest. Stuff your face with warm, comforting noodles for under 100 calories! 12 Healthy Recipes at

12 Healthy Recipe Ideas for Spaghetti Squash Noodles – Or use your favorite roasted and cubed squash

1. My favorite way is simply drizzling a bit of coconut oil on squash, sprinkling with nutritional yeast and a pinch of stevia. I’ll toss it with some other steamed veggies like broccoli, cauliflower, asparagus, Brussel’s sprouts, or whatever I have. The dish has a slightly (vegan) cheezy, nutty flavor from the nutritial yeast, combined with so much texture and flavor from the veggies and noodles, all lightly scented with coconut oil, and there’s a bit of sweetness for a salty-and-sweet profile. I never get sick of it and it’s loaded with nutrition, it’s warm and filling, and it’s value eating at its finest.

Tip: I get my shelf-stable items like coconut oil , nutritional yeast, and stevia from Code AVE630 at checkout saves you $10 off your order. I love iHerb for everything like probioticsbulk cinnamonpumpkin pie spiceliquid vanilla stevia dropsbulk white stevia powdermedicinal fancy-grade honeychia seedsface cleanser, and more. 40% off retail prices, free shipping on most orders, and orders arrive fast, in like 2 to 3 days, max.

How To Roast Spaghetti Squash and 12 Healthy Squash Recipes at

2. Brown some butter in a skillet and toss the noodles in. Add salt, pepper, or your favorite seasoning blend. Or you can add the butter with cinnamon-and-sugar (or stevia) for ‘dessert noodles’. Simple buttery noodles remind me of my grandma. She used to serve angel hair pasta like this.

3. Add Peanut Sauce to the noodles, making a version of Peanut Noodles with Vegetables and Peanut Sauce. Can be served warm or cold.

Peanut Noodles with Mixed Vegetables and Peanut Sauce

4. I’m a huge fan of spiralized zucchini noodles and this Raw Pasta Salad with Creamy Lemon and Herb Dressing (raw, vegan, GF) is a favorite. Replace the zucchini noodles with spaghetti squash. The dressing is bright, creamy, and really makes this salad pop.
Raw Pasta Salad with Creamy Lemon and Herb Dressing

5. Toss noodles with your favorite bite-size frozen or fresh veggies or legumes – corn, peas, diced carrots, edamame, beans like in this Apple Glazed Vegetable & Edamame Stir Fry. Or add your favorite sauce or salad dressing for a vegetable-noodle salad.

Apple Glazed Vegetable & Edamame Stir Fry

6. To a skillet, steam some peapods, bok choy, mushrooms, bean sprouts, baby corn, or similar like in this Caribbean Citrus & Veggie Stir Fry. Add noodles with an Asian-style sweet-and-sour sauce for stir fry noodles.

Caribbean Citrus & Veggie Stir Fry

7. Toss the noodles in instead of, or in addition to the brown rice, in this Orange Ginger Tempeh and Brown Rice Salad with Orange Balsamic Vinaigrette

Orange Ginger Tempeh and Brown Rice Salad with Orange Balsamic Vinaigrette

8. Or try them in Pumpkin Spiced Brown Rice Tempeh and Cranberry Salad

Pumpkin Spiced Brown Rice Tempeh and Cranberry Salad

9. Pair the noodles with your favorite fish or chicken dish like this Pan Seared  Caribbean Citrus Mahi Mahi with Brown Rice Noodles

 Pan Seared  Caribbean Citrus Mahi Mahi with Brown Rice Noodles

10. Or toss them in with your favorite stir fry like Szechuan Shrimp Stir Fry with Fried Rice

Szechuan Shrimp Stir Fry with Fried Rice

11. Use noodles instead of greens as the base layer for Corn Chip-Crusted Southwestern Salmon Cakes with Creamy Lemon Chili Sauce

Corn Chip-Crusted Southwestern Salmon Cakes with Creamy Lemon Chili Sauce

12. Pair them with your favorite tofu dish like Hot and Sour Broiled Tofu  (vegan, GF)

Hot and Sour Broiled Tofu (vegan, gluten-free) - Fast & Easy Recipe at

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Yield: 2 medium/large squash

How To Roast Spaghetti Squash

How To Roast Spaghetti Squash

Although it doesn’t taste like exactly like spaghetti or angel hair pasta because it’s a vegetable, it’s close enough for me. It’s value-eating at its finest, packing lots of fiber to leave you satisfied, with minimal calories. I treat it like a blank canvas and pair it with any number of other spices and seasonings, sauces, dressings, butter or oil; and with other vegetables and proteins. So versatile and easy to prepare if you use the whole-roasting method. below. Plus no need to add fat or oil since the squash is it’s own steaming unit. Try any of the 12 sample recipes outlined in the blog post for serving suggestions.

Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 40 minutes


  • 2 medium/large spaghetti squash (about 3 pounds each), washed and patted dry (I like to roast a pair for planned leftovers for the week; roast only 1 if preferred)


  1. Preheat oven to 375F.
  2. Place squash in front of you so the ends are pointing to the left and right. Using a heavy, large knife, hack into the squash in 3 or 4 spots so your knife just pierces the surface by about 1/4-inch deep, and it should leave approximately 2-inch long knife marks. These are places for steam to escape, like you’d pierce a potato before baking. You’re not actually slicing the squash, but just creating steam escapes. I find this is safer than piercing the squash with the tip of my knife. Turn the squash over and repeat, for a total of about 8 slits. Repeat for second squash.
  3. Place squash on baking sheet (I line my with a  Silpat) and bake for about 45 to 60 minutes for 1 squash, or about 80 to 90 minutes for two. When done, squash should have quite a bit of give when pushed on, and slicing through it will be easy. Allow squash to cool on baking tray until it’s cool enough to handle.
  4. Tip – Wearing a pair of rubber kitchen gloves is a lifesaver here. Using a large serrated knife, slice squash vertically from tip to end.
  5. Run your knife around the center strip of seeds and filaments to loosen it. Remove it and discard it.
  6. With a fork, loosen the strands of squash in a raking motion. They will peel up easily. I try to rake up as many noodles as possible, going as far down to the skin as I can. Place noodles in an airtight container. Discard skins.
  7. Serve as desired, including using some of recipe ideas provided in the blog post. Noodles will keep airtight in the refrigerator for up to 5 days. Reheating 1 serving for about 1 minute in a microwave-safe bowl covered with plastic wrap is the fastest and easiest method.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 86Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 57mgCarbohydrates: 21gFiber: 4gSugar: 8gProtein: 2g
Also check out the 25 Healthy Lightened Up Dinner Recipes – Tis the season for excess, but here are some ideas that are lighter. All are vegetarian, and many are vegan and gluten-free. All are easy, do-able, and satisfying

25 Healthy & Lightened Up Dinner Recipes

Have you tried spaghetti squash? Winter squash fan? Fave ways to prepare them?

About the Author

Welcome to AverieCooks! Here you’ll find fast and easy recipes that taste amazing and are geared for real life. Nothing fussy or complicated, just awesome tasting dishes everyone loves!

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  1. Hello Averie! I have a liquid stevia question for you…you are the person who introduced vanilla liquid stevia drops into my life (which I thank you for every day as I squirt a bit into my morning coffee)…my question…I am needing to order more and I have noticed that the brand you recommended and that I purchased has terrible and I do mean terrible reviews on Iherb. It seems that company has changed their source for the stevia and people are complaining how bitter it tastes. Have you ordered any lately…what do you think? Have you changed to a different brand? I found a blog where she made her own liquid sweetener but she used this brand of stevia to make it which won’t work with their current product. Any thoughts?

    1. I haven’t ordered any in awhile so I cannot comment about the taste, possible issues, etc. If I were you, it’s 8 bucks or whatever on iherb, I would just order it and if you don’t like it, send it back! They have a great return policy. Sometimes for things like that that are pretty reasonable, I don’t even bother but you can if you want – basically you have nothing to lose by trying it.

      I happen to have a contact at N.N. and I’ve emailed him to see if he has any light to shed or comments to make about it. If I hear anything noteworthy back, I’ll LYK! And please let me know if you order it and what your personal thoughts are.

  2. All those recipes look delicious! Thanks for providing a list of different recipes to choose from. The peanut noodles with peanut sauce look especially good :).

  3. Love this savory post, Averie! And can you believe I’ve never had spaghetti squash yet? I’ve been meaning to try it but I just never got around to it.

    Okay, once the holidays are over and the new year hits, I am trying spaghetti squash! My skinny jeans demand it!

    1. And knowing how you eat, it would be great to put underneath a piece of fish or meat, use it instead of quinoa in one of your side salad/bowl creations, I think you’ll love it!

  4. Such a great post! I know you don’t do savory recipes very often, but this one is so fantastic. Great job, more people need to eat spaghetti squash!

  5. When I’m not eating cookies, I LOVE spaghetti squash. I like mine with LOTS of garlic and tomato sauce. I think it would be fantastic with peanut sauce too.

  6. Love this simple spaghetti squash guide and recommended recipes, Averie! All look SO creative and delicious!

  7. We LOVE spaghetti squash so I am always looking for new ways to serve. Your shrimp stir fry and seared mahi mahi look out of this world…definitely going on my “to make” list. Yum! Thank you Averie!

  8. Can’t wait to try this! I’ve never had spaghetti squash before. When I get my noodles cravings, I typically go for Shirataki noodles, but squash has much more nutritional value.

  9. I really love squash and all your ideas sound delicious! I definitely need to stock up because I feel like I’ve been living off butter and sugar with all of the holiday baking! Thanks for healthy recipe ideas!

  10. I seem to crave more veggies during the holidays, when I stuff myself with desserts, too, so this is perfect! I like the idea of serving roasted squash with broiled tofu.

  11. We are too alike! I swear I go through a squash every 3 days and if I could I would by 40 pounds all at once too. I do stock up when they are on sale. My favorite way to eat them is with pumpkin pie spice and olive or coconut oil (eating some now!). I use spaghetti squash a lot too. It is great as a base for so many things. I love tossing it with asian sauces. So good!

    Great post, Averie! Oh and as mush as I would love to live off cookies, need some veggies too!

    1. pumpkin pie spice and olive or coconut oil = yes! Mostly coc oil for me. Gosh, love it!

      And you’re half my age but yeah, I cannot metabolize a diet of sugar, chocolate, and cookies and still fit in my clothes…not to mention, I crave my veggies!

  12. I went to save this in my zip list, and it tells me I’ve saved Creamy Baked Double Cheese and Sweet Onion Dip. The image of the recipe appears to be muffins, the ingredients call for ice cream and juice, but yet when I click on “See full instructions on…” it takes me to this Spaghetti Squash page!

    How bizarre is that? I wish I wasn’t making it up, I tried this several times but it still listed the same way.

    1. I’ve sent your email to my contact at Ziplist. It’s probably something going on over there and will LYK what she says! Thanks for LMK it was a little wonky – and when I do it, I get the exact same results you do…weird!

    2. My contact at ZL just wrote back and did some hocus pocus and it’s working fine now so you can go ahead and re-save it :) Sorry about that!

      1. And thx for bringing it to my attention! Random glitches happen and I always like to know when something needs a little TLC :)

  13. I love spaghetti squash but often don’t want to deal with it at home. Thanks for all the great tips and recipe ideas – you make it sound so easy! :)

  14. Amen to everything you said about squash! I’m pinning this. I’m always amazed at your kind of interesting love to food combinations – all these sweets + raw clean vegetables. LOL. It’s really interesting.:)

    1. Well what I eat in real life vs. what I blog about and earn my living with, are quite different. Yes, I eat some of everything I blog about and do have a big sweet tooth, but also donate lots of food that I make since I cannot sit down to five 8×8 pans of bars in 5 days timespan, which is what you may see on my blog in 5 days timespan. My real life is pretty clean, nearly vegan, and nearly GF, aside from my cookie or bite or two of cake :) I wish I had supersonic metabolism, but I don’t. ha! Thanks for pinning!

      1. Well, I imagine you wouldn’t look the way you look if you ate your “work” a lot.:)

  15. This recipe looks delicious! It’s the perfect time to start cooking warm foods for the winter. Thanks for sharing!

  16. That’s my favorite way to cook and to eat the spaghetti squash too. Plain and simple. Salt, nooch, and maybe some hot sauce. If I have spare random veggies around, I throw those in, along with some protein (usually nooch) and its a meal-in-a-bowl! I like to leave mine a little crunchy too.

    I’ve seen so many recipes with it, turning it into casseroles, or stuffing it, or whathaveyou and like most vegetables, I prefer it simple. Roasted. Salted. Luckily my simple eating and cooking preferences jive with my extreme laziness. :D

    Oh, and they are incredibly easy to grow. I still have one from my garden, even after giving away 4!

    1. I didn’t know you grew that many spagh squash! I mean, maybe I did but I spaced it out. Wow, in your short growing season, you pulled that off – that is AMAZING! And congrats, Miss Green Thumb!

      Simple really is best, especially when my veggies. Agreed! If I want a whole mish mash of stuff, I’ll eat a layered bar with 17 things going on :)

      And by the time my dinner time rolls around, extreme laziness here too. Ive usually spent all day on my feet cooking and photographing sweets and all I want is some simple veggies!

  17. I agree with you. Spaghetti squash is much more pleasing than boring pasta. I use spaghetti squash about every other week and never get tired of it.

  18. I just tried spaghetti squash for the first time a few weeks ago. I really enjoyed the texture, too, but it was a bit sweet for my tastes. Your recipe ideas look delicious. Now I have some good ideas for how to try spaghetti squash again and incorporate some of my favorite flavors!

  19. I have never tried spaghetti squash before, but I’ve seen sooo many amazing-looking recipes on different blogs. I love this easy tutorial! I will definitely be trying it soon!

  20. Wow that is a LOT of squash Averie! I belong to a CSA during the growing season here on the East Coast and got lots of winter squash….not sure it amounted to 40 pounds though ;). My favorite is kabocha squash. Loving all your squash recipes!

  21. This is a super helpful, post Averie! I know you don’t get as much views for these, but I am so glad you posted this. I did not know you had so many main dish/salad recipes! I’ve been a little scared of spaghetti squash, but I am dying to try one now. Adding it to the list and pinning this!

    1. Well Ive been blogging for almost 5 yrs and the first couple were tons of main/healthier recipes. Those don’t pay the bills for me like the desserts do so I don’t do much of them anymore, but there’s always the archives :)

  22. I am SO HAPPY I read this post. Seriously. I am on cookie overload here! Despite my wishes, one cannot live on butter and sugar alone.
    Also, LOVE that you bought 40 lbs of squash. That stuff is gold!

  23. Squash is the best! Within the past year I’ve been cooking kabocha and delicata a lot more. Can’t get enough! Love this round-up of awesome looking squash recipes :)

  24. I’m a fellow winter squash fan–kabocha, delicata, and buttercup are my favorite sweet varieties. I love being able to eat the skin on a kabocha…peeling and cutting winter squash can be quite a job. Jon would actually rather eat spaghetti squash over regular pasta….he is truly easy to cook for! Marinara, peanut sauce and nooch are my usual mix ins, but browned butter sounds wonderful and so simple! I love all of your other ideas too–its nice to change things up. I am re-stocking my squash supply and making that tomorrow for dinner!

    1. Simple but so flavorful is the way to go! And that’s great he prefers spag squash to regular pasta, me too by a landslide! Traveling and totally going thru kab squash withdrawals right now :) The only thing I can find are super expensive butternuts. Like $10 each, for small ones. No thanks :) And I love kab skin, too. So chewy and good!

  25. I love spaghetti squash! Did you know you can prepare it in the microwave as well? Just pierce it with a knife (I kind of do dotted lines where I intend to fully cut it after) and then cook it for about 10 minutes (depending on the size), flipping it over halfway through. Then open it and scrape it just like you would from the oven.

  26. These spaghetti squash recipes look delicious! Can’t wait to try your peanut noodles! They look divine!

  27. I’m all about squash right now. I don’t know that I have 40 pounds of it but I’m growing a real collection over here too!

  28. I loooved spaghetti squash at first and then grew a bit bored with the same way I was eating it over and over again. I can’t wait to try your ideas, and I honestly never would have tried it sweetened as you suggested in your first tip. Thanks!

  29. Good stuff! I am a huge winter squash fan-I confess I don’t care for summer squash but that is a different animal. I recently discovered the joy of roasted delicata squash:)