How To Cut And Cook Spaghetti Squash: Your Ultimate Guide

Spaghetti squash is a winter squash that transforms into long, spaghetti-like strands when cooked. This recipe roasts the squash in the oven until tender and lightly caramelized. Unlike boiled, steamed, microwave, or pressure-cooked spaghetti squash, this simple method delivers the best texture and roasted flavor with minimal effort.

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Thanks! This was easy and yummy.” – A satisfied cook on Pinterest

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We all know that the kitchen can be a very dangerous place. Kitchen accidents happen even to top chefs. Did you happen to see the Thanksgiving episode on the Food network a few years ago when celebrity chef Giada De Laurentiis sliced her finger during live filming? That hurts.

Today, I’m going to show you how to cut a spaghetti squash without cutting your fingers. And then how to quickly and easily cook your squash for a delicious side dish.

Have you ever tasted spaghetti squash? It gets its name because after it’s cooked, the inside turns into beautiful, pasta-like strands. If you close your eyes, you’ll think you’re eating angel hair pasta.

That’s why you’re going to love this satisfying, nutritious, low carb alternative to pasta. It’s a fun, fall dish for anyone on a gluten-free, paleo, low carb, or vegetarian diet. 

It’s one of those foods that’s not only versatile but also surprisingly delicious. Let me walk you through how to cut and cook it, and give you some tips and tricks along the way. Ready? Let’s get started!

Which squash is spaghetti squash?

Alright, first things first. Spaghetti squash is this unique squash that, when cooked, separates into long, noodle-like strands. It’s a bit different from your typical butternut or acorn squash.

Spaghetti squash is usually available in the fall and winter months, which is when it’s at its best. You can find it at most grocery stores, farmer’s markets, or even specialty produce shops.

When picking a spaghetti squash, look for one that feels heavy for its size and has a hard, golden-yellow rind. The skin should be free from soft spots or blemishes.

As for taste, it’s mildly sweet and a bit nutty, making it a great canvas for all sorts of flavors. Think of it as a blank slate ready to soak up whatever deliciousness you throw its way!

Nutritional benefits of spaghetti squash

Here’s a little nutrition nugget for you: Spaghetti squash is a fantastic low-calorie, low-carb option. It’s packed with vitamins A, C, and B6, plus it’s high in fiber which is great for digestion and heart health.

Each 4-ounce serving of spaghetti squash contains around 41 calories and 5 grams of carbs, making it a stellar choice for anyone following a low-carb or keto diet.

But that’s not all. Spaghetti squash also boasts antioxidants and a high water content, which helps keep you hydrated and can aid in reducing inflammation.

It’s a nutrient-dense fruit (yes, it’s technically a fruit!) that fits seamlessly into a nutritious eating plan.

Delicious ways to enjoy spaghetti squash

Spaghetti squash is super versatile and can be a great side dish for many of your favorite meals. Imagine it paired with an easy hearty Beef Ragoût With Tomatoes And Pearl Onions, scrumptious Garlic Chicken With Basil And Tomatoes or maybe you’d like to try a creamy Spaghetti Squash Carbonara (Without Egg).

Plus, don’t toss those seeds! You can roast them for a tasty snack or toss them into salads or soups for a bit of crunch. 

The best way to cut and cook spaghetti squash

Now, onto the fun part, cutting and cooking. I’ve seen all sorts of methods for dealing with spaghetti squash. Some folks microwave it, others use a saw (yes, really!), and there’s the option of slicing it into rounds for longer strands.

While these techniques can work, I’ve found that my method is the easiest way to get a beautifully roasted squash with minimal hassle.

Check out the video and step-by-step pictures to see exactly how I do it. Trust me, once you get the hang of it, you’ll be cooking up spaghetti squash like a pro in no time!

Watch this to see how to cut and prepare spaghetti squash

Here’s a summary of the video with step by step photos:

Before you begin, preheat your oven to 375℉.

Now, please be careful, friends, when you cut open your squash. It has a very tough skin.

First, here’s a special tip. In the video, I place a folded kitchen towel under the squash to prevent it from sliding while you cut.

Make your first cut with a sharp paring knife at the stem. This is a shorter knife like the one you might use to peel and cut fruits and vegetables. You can see this step in the video above. Then cut off the stem with a sharpened chef’s knife. (We sharpened all our knives before starting.)

Next, make your first cut with a sharp paring knife across the side of your squash.

This will make it much easier to insert your longer chef’s knife all the way through. Otherwise, you may find the big knife gets stuck. You don’t want to be fighting your squash with a knife. So by starting your cut with the paring knife, you can just cut your squash easily in half lengthwise with the chef’s. First, cut all the way down to one end.

Then, remove the knife, turn the squash in the other direction, and cut down the other way to completely cut your squash in half.

Can you eat the seeds of spaghetti squash?

Scoop out the inside seeds and strings with a spoon and throw them away or better yet, you can roast the seeds similarly to pumpkin seeds. Rinse them to remove any stringy bits, toss with a little oil and salt (and maybe some cinnamon), and bake at 350°F (175°C) for 10-15 minutes until crispy.

Now, brush olive oil generously all over the inside of each half.

Arrange your squash in a 9×13-inch baking dish, cut sides down.

Your cooking time will vary depending on the size of the squash. I baked this squash for one hour. You’ll know yours is done when the flesh is tender and can be easily pierced with a fork. 

Scrape a fork back and forth across the squash to remove its flesh in spaghetti-like strands.

And you’re done! Now all you have to do is pile your plate high.

Serving suggestions 

You can enjoy it with butter, salt, and a touch of pepper, or toss it with tomato sauce. For a hearty option, top it with Low Carb Italian Meatball Parmesan.

Or simply, sprinkle with Parmesan cheese, sauté with garlic and oil, or toss with rich, authentic Italian Red Sauce with lots of fried meat. It’s also delicious tossed with sauces like my friend Vladka’s Brown Butter Sage Sauce.

Basically, just about any sauce you love on pasta works beautifully with spaghetti squash.

It’s equally great in stir-fries, salads, or simmered in broth for a flavorful spaghetti squash soup.

Pro tips and recipe notes

So, if you’ve got a whole, uncooked spaghetti squash, you can keep it in a cool pantry for about 1 to 2 months. Once you’ve cooked it, here’s how to store it:

• In the fridge: Put it in an airtight container, and it’ll stay good for about 4 to 5 days.
• In the freezer: Let it cool down completely, then put it in freezer-safe bags. Make sure to squeeze out as much air as you can to avoid freezer burn.
• Reheating: Just microwave the leftovers for about a minute, or you can sauté them in a pan with a bit of butter or oil and any seasonings you like.

Small changes start at the dinner table

Simple food swaps like low carb spaghetti squash can be a great way to introduce new habits at the dinner table, especially if you’re trying to get your spouse on board. After all, it’s often easier to make changes together than alone. If you’d like more practical ideas for encouraging your partner without nagging, be sure to read our guide, Want to Live Longer? Then Keep Your Spouse as Healthy as You Are.

Enjoy! Let me know how you will be serving your spaghetti squash. 🙂

And if you have any questions, please reach out to me in the comments or shoot me an email, and I’ll respond ASAP!

P.S. If you want this same ease on nights when your main dish starts with plain chicken or fish, my Sauce System is what I use to turn everyday meals into something scrumptious even on the busiest nights.

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How to cut and cook spaghetti squash: your ultimate guide

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Spaghetti squash is a winter squash that transforms into long, spaghetti-like strands when cooked. This recipe roasts the squash in the oven until tender and lightly caramelized. Unlike boiled, steamed, microwave, or pressure-cooked spaghetti squash, this simple method delivers the best texture and roasted flavor with minimal effort.

Course Side Dish

Cuisine American

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 10 minutes minutes

Servings 6

Calories 41kcal

Author Barbara Bianchi

Ingredients

• 1 spaghetti squash
• extra virgin olive oil

Instructions

• Preheat your oven to 375℉.
• Place a folded kitchen towel under the squash to prevent it from sliding while you cut. Make your first cut with a sharp paring knife at the stem. Then cut off the stem with a sharpened chef's knife.
  1 spaghetti squash
• Make a cut with the sharp paring knife across the side of your squash.
• Then switch to a sharp chef's knife and cut all the way down to one end.
• Remove the knife, turn the squash in the other direction, and cut down the other way to completely cut your squash in half.
• Scoop out the inside seeds and strings with a spoon and throw them away.
• Brush olive oil generously all over the inside of each half.
  extra virgin olive oil
• Arrange your squash in a 9×13-inch baking dish, cut sides down.
• Your cooking time will vary depending on the size of the squash, about 45 minutes - 1 hour. I baked this squash for one hour. You’ll know yours is done when the squash pulls easily away from the skin,
• Scrape a fork back and forth across the squash to remove its flesh in spaghetti-like strands.

  You can serve with butter, salt, and a little pepper or toss with tomato sauce. Maybe sprinkle with parmesan cheese or sauté with garlic and oil.

  Really just about any favorite sauce will be awesome. 

Notes

Watch the video here or on YouTube.

 

Leftover cooked spaghetti squash will keep:

•  In the fridge: Put it in an airtight container, and it’ll stay good for about 4 to 5 days.
• In the freezer: Let it cool down completely, then put it in freezer-safe bags. Make sure to squeeze out as much air as you can to avoid freezer burn.
• Reheating: Just microwave the leftovers for about a minute, or you can sauté them in a pan with a bit of butter or oil and any seasonings you like.

Nutrition

Calories: 41kcal | Carbohydrates: 5g

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