Spaghetti Squash Recipe (Roasted “Pasta” You’ll Crave)

Healthy food doesn’t have to be boring. This Spaghetti Squash Recipe turns a humble veggie into golden, strandy “noodles” that play nice with any sauce. Cozy night in? Pair your bowl with a creamy side like Roasted Tomato Basil Soup .

Why You’ll Love It

• Comfort without the crash: Get the vibe of a heaping bowl of pasta with the lighter feel of a vegetable.
• Blank canvas: The lightly sweet, neutral flavor goes with marinara, pesto, or Alfredo—your call.
• Weeknight-easy: Minimal ingredients, hands-off roasting, big reward.
• Diet-friendly: Naturally gluten-free and lower in calories and carbs than traditional pasta.

In short, this is the low-carb pasta alternative you’ll actually want to eat. Keep reading for foolproof roasting, zero mush.

Ingredients

Simple, real-food ingredients—no gimmicks.

• 1 large spaghetti squash
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried Italian seasoning
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• Your favorite pasta sauce (marinara, pesto, or Alfredo)
• Optional for serving: grated Parmesan, fresh basil, red pepper flakes

Instructions

1. Preheat: Set the oven to 400°F (200°C). A hot oven is key for caramelized edges and al dente strands.
2. Halve & clean: Carefully cut the squash lengthwise. Scoop out seeds and stringy bits (save the seeds to roast, if you like).
3. Season: Rub cut sides with olive oil. Sprinkle with garlic powder, Italian seasoning, salt, and pepper.
4. Roast: Place halves cut-side down on a baking sheet. Roast 35–45 minutes. It’s done when a fork pierces the skin easily and the flesh is tender but not collapsing.
5. Shred “noodles”: Cool a few minutes, then scrape flesh with a fork to form long strands. Cue the magic.
6. Finish & serve: Toss with warmed sauce. Top with Parmesan, basil, and chili flakes if you like. Dinner: won.

Want a crunchy topper? Try a handful of Crispy Roasted Chickpeas . Looking for protein on the side? Pair with Crispy Baked Salmon .

Tips & Variations

• Don’t rush doneness: If it’s tough to scrape, keep roasting. If strands seem watery or mushy, it went a bit long—still salvageable (see “Fix a watery bowl” below).
• Oil matters: A light coat encourages caramelization instead of steam.
• Flavor twists: Toss strands with pesto and halved cherry tomatoes; or go creamy Alfredo with grilled chicken. For a noodle vibe with seafood, see the garlicky ideas in Pesto Langostino & Zucchini .
• Microwave method (fastest): Pierce whole squash a few times. Microwave 10–15 minutes, turning once. Cool, halve, scrape.
• Instant Pot method: Add 1 cup water, set trivet, place whole squash. High pressure 10–15 minutes (size-dependent), quick release, halve, scrape.
• Fix a watery bowl: Toss cooked strands in a dry skillet over medium-high heat for 60–90 seconds to steam off excess moisture.

Substitutions

• No Italian seasoning? Use equal parts dried basil, oregano, and thyme.
• Dairy-free: Skip Parmesan or use a dairy-free alternative.
• Curious about other winter squash? Read how types compare in Kabocha vs. Butternut .

Serving Suggestions

• Classic: marinara + Parmesan + basil.
• Cozy: Alfredo + sautéed mushrooms.
• Bright: pesto + lemon zest + cherry tomatoes.
• Protein pack: add roasted chicken, turkey meatballs, or a side of baked salmon.

Storage & Reheating

Cool completely, then refrigerate strands in an airtight container for up to 4 days, or freeze up to 2 months. Reheat gently in a skillet with a splash of oil or sauce until hot. The microwave works, but a pan keeps the strands springy.

Benefits of This Recipe

• Nutrient-dense: Naturally rich in vitamins A and C plus fiber.
• Light and satisfying: Fewer calories and carbs than wheat pasta, but still a big, comforting bowl.
• Gluten-free & grain-free: A friendly swap for many diets.

Common Mistakes to Avoid

• Undercooking: If the fork won’t glide, it needs more time.
• Overcooking: Mushy strands = watery results. Start checking at 35 minutes.
• Skipping oil: A little fat means better browning and flavor.
• Under-seasoning: Salt the squash; season the sauce. Layers count.

FAQs

More to Try

• Italian Pasta Salad (meal-prep friendly)
• Easy Taco Soup
• Overnight Oats (5 Ways)
• Chicken Quinoa Bowl
• Chinese Kabocha Squash Recipes (Vegan)

Conclusion

This Spaghetti Squash Recipe is your cheat code for big comfort with a light touch. Roast, shred, sauce, and you’ve got spaghetti squash noodles that hold flavor like champs. Keep this roasted spaghetti squash method on repeat for a healthy vegetable pasta that never feels like a compromise.

Spaghetti Squash Recipe (Roasted “Pasta” You’ll Crave)

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• Author: Sarah
• Total Time: 50 minutes
• Yield: 2–4 servings 1x

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Description

This Spaghetti Squash Recipe turns a humble veggie into golden, strandy “noodles” that play nice with any sauce. Comforting, low-carb, and endlessly customizable.

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Ingredients

Scale 1x2x3x

• 1 large spaghetti squash
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried Italian seasoning
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• Your favorite pasta sauce (marinara, pesto, or Alfredo)
• Optional for serving: grated Parmesan, fresh basil, red pepper flakes

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Instructions

1. Preheat oven to 400°F (200°C).
2. Cut the squash lengthwise and scoop out seeds.
3. Rub cut sides with olive oil and season with garlic powder, Italian seasoning, salt, and pepper.
4. Place cut-side down on a baking sheet and roast for 35–45 minutes until tender.
5. Let cool slightly, then scrape with a fork to create strands.
6. Toss with warmed sauce and top with desired toppings.

Notes

Roast cut-side down for better texture. For a faster option, microwave whole squash 10–15 minutes, turning once. For watery strands, sauté in a dry skillet for 60–90 seconds to reduce moisture.

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Category: Main Dish
• Method: Roasted
• Cuisine: American

Nutrition

• Serving Size: 1 cup cooked
• Calories: 90
• Sugar: 4g
• Sodium: 150mg
• Fat: 5g
• Saturated Fat: 1g
• Unsaturated Fat: 3.5g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Protein: 1g
• Cholesterol: 0mg

Keywords: spaghetti squash, low carb pasta, gluten free, vegetable noodles