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5.0 from 39 votes

How to Cook Spaghetti Squash (VIDEO)

Learn how to cook spaghetti squash for the perfect low-carb side dish or healthy substitute for pasta. Baked spaghetti squash is so easy to make and serve with just 4 ingredients.

Prep Time
5 mins
Cook Time
5 mins
Total Time
50 mins
Servings: 2 people
Calories: 213 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 spaghetti squash (1.5 to 3 lbs)
  • 1 Tbsp extra virgin olive oil divided, plus more to serve
  • 1/2 tsp sea salt divided, or added to taste
  • 1/2 tsp black pepper divided, added to taste

Instructions

    Cup of Yum
  1. Preheat the oven to 400˚F. Line a rimmed baking sheet with parchment paper. Rinse and dry your spaghetti squash and carefully cut it in half lengthwise. The skin is tough so cut carefully and take your time. (Note: placing the squash over a towel will help prevent rolling.
  2. Use a spoon to scrape out and discard the seeds.
  3. Brush the inside of each squash half with 1/2 Tbsp extra virgin olive oil and sprinkle the inside lightly with salt and black pepper (I use about 1/4 tsp each).
  4. Place on the lined baking sheet cut-side-down and bake at 400˚F until fork tender. A smaller squash will take less time and a larger squash will take longer (see *baking chart below).
  5. Remove squash from the oven and flip over. Once cool enough to handle, use a fork to fluff the center, scraping it away from the skin.
  6. To serve as a vegetable side, drizzle with more extra virgin olive oil and season with salt and pepper to taste.

Notes

  • *Spaghetti Squash Baking Chart:
  • 1 1/2 lb squash: 35-40 minutes
  • 2 lb squash: 40-45 minutes
  • 2 1/2 lb squash: 45-50 minutes
  • 3 lb squash: 50-55 minutes

Nutrition Information

Calories 213kcal (11%) Carbs 34g Protein 3g (6%) Fat 10g (15%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 5g Sodium 664mg (28%) Potassium 528mg (15%) Fiber 7g (28%) Sugar 13g (26%) Vitamin A 582IU (12%) Vitamin C 10mg (11%) Calcium 114mg (11%) Iron 2mg (11%)

Nutrition Facts

Serving: 2people

Amount Per Serving

Calories 213

% Daily Value*

Calories 213kcal 11%
Carbs 34g
Protein 3g 6%
Fat 10g 15%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 5g 25%
Sodium 664mg 28%
Potassium 528mg 11%
Fiber 7g 28%
Sugar 13g 26%
Vitamin A 582IU 12%
Vitamin C 10mg 11%
Calcium 114mg 11%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.