Spaghetti squash is a versatile vegetable that offers a healthy alternative to traditional pasta. With its mild flavor and string-like texture, this winter squash can transform into countless delicious meals that satisfy both comfort food cravings and nutritional needs.
You’ll find that spaghetti squash recipes go far beyond basic tomato sauce toppings. From enchilada casseroles to lasagna boats, the culinary possibilities are impressive.
Many home cooks appreciate how this vegetable can be prepared in various cooking methods, including roasting in the oven or using an Instant Pot for quicker preparation.
1. Spaghetti Squash Parmesan
Spaghetti Squash Parmesan offers a delicious, low-carb alternative to traditional pasta dishes. The roasted squash strands create a perfect base for this Italian-inspired meal.
To prepare, simply cut the squash in half, remove the seeds, and bake until tender. Once cooked, scrape out the spaghetti-like strands and top with marinara or bolognese sauce.
The dish comes together when you add a blend of melted cheeses—parmesan, fontina, and others work well. Finish with fresh herbs like parsley for color and flavor.
This versatile recipe works as a satisfying weeknight meal that’s both gluten-free and lighter than traditional pasta dishes.
2. Cheesy Mexican Spaghetti Squash
Cheesy Mexican Spaghetti Squash combines low-carb spaghetti squash with flavorful Tex-Mex ingredients for a healthy, satisfying meal. This versatile dish features cheddar cheese, black beans, salsa, and colorful bell peppers.
You can customize this dish with ground turkey for added protein or keep it vegetarian. The combination of taco seasoning and cheese creates a comforting flavor profile that satisfies cravings without the carbs of traditional Mexican dishes.
When preparing this recipe, make sure to fully cook the spaghetti squash until tender. This allows you to easily scrape out the strands that form the base of your casserole. Top with extra cheese for a bubbly, golden finish.
3. Garlic Parmesan Spaghetti Squash
Garlic Parmesan Spaghetti Squash is a delicious low-carb alternative to regular pasta. This simple dish combines tender strands of spaghetti squash with savory garlic and rich Parmesan cheese.
It’s super easy to make and pairs well with almost any protein for a complete meal. You can enjoy it as a side dish or even as your main course.
This recipe is perfect if you’re following a gluten-free or keto diet. The natural texture of the squash creates a satisfying base for the creamy, cheesy topping.
You’ll find this dish becomes a regular in your meal rotation because it’s both nutritious and flavorful.
4. Spaghetti Squash with Marinara
Spaghetti squash with marinara is a perfect low-carb alternative to traditional pasta dishes. This simple meal requires just a few ingredients and minimal hands-on preparation time.
To make this dish, start by cutting a spaghetti squash lengthwise and removing the seeds. After baking until tender, use a fork to scrape the flesh into spaghetti-like strands.
Top your squash “noodles” with warm marinara sauce. You can use store-bought sauce or make your own with garlic and tomatoes.
For extra flavor, add a sprinkle of Parmesan cheese on top. You can also include protein like chicken to make it more filling.
5. Roasted Spaghetti Squash with Veggies
Roasted spaghetti squash makes a perfect base for your favorite vegetables. After cutting and cooking the squash, simply scrape out the strands with a fork.
You can top your squash with sautéed vegetables like asparagus, tomatoes, and onions for a colorful, nutritious meal. Fresh garlic and basil add wonderful flavor to this simple dish.
For added protein, consider mixing in some ground turkey or keeping it vegetarian with extra vegetables instead.
This versatile dish works well as a main course or a side dish.
This low-carb alternative to pasta is perfect for weeknight meals when you want something healthy but satisfying.
6. Spaghetti Squash Bolognese
Spaghetti squash bolognese offers a delicious low-carb alternative to traditional pasta dishes. This versatile recipe combines tender strands of roasted spaghetti squash with rich meat sauce.
You can prepare this dish in about 30 minutes using just five main ingredients. The recipe works well with ground beef, but you can substitute extra vegetables for a vegetarian version.
Many recipes call for simple ingredients like onions, carrots, and celery as the flavor base. Some versions add feta cheese and cherry tomatoes for extra flavor.
For a complete meal, consider making it into a casserole. This approach transforms the dish into a family-friendly bake that’s both NSNG (no sugar, no grain) and keto-friendly.
7. Mediterranean Spaghetti Squash
Mediterranean Spaghetti Squash combines the mild flavor of this versatile vegetable with bright Mediterranean ingredients. It’s a perfect healthy alternative to pasta dishes.
To make this dish, first roast your spaghetti squash until tender. Once cooked, use a fork to scrape out the strands that look like spaghetti.
Top your squash with a mix of Mediterranean favorites like olives, artichoke hearts, tomatoes, and feta cheese. For added flavor, include mushrooms and zucchini in the mix.
You can enjoy this as a vegetarian meal or add diced chicken for extra protein. A drizzle of homemade tzatziki sauce or pesto adds the perfect finishing touch.
8. Spaghetti Squash and Meatballs
Spaghetti squash with meatballs offers a delicious low-carb alternative to traditional pasta dishes. You can prepare this healthy meal several ways, including baking it all together for a cheesy casserole-style dish.
For a quick version, cook your spaghetti squash in a slow cooker while preparing homemade or store-bought meatballs separately. Once cooked, simply scrape out the squash strands and top with meatballs and marinara sauce.
Try serving the dish inside the squash halves for an impressive presentation. This creates edible “boats” that look great and save on cleanup. You can even add mozzarella cheese on top and broil briefly for a golden finish.
9. Spaghetti Squash with Feta & Olives
This Mediterranean-inspired dish combines roasted spaghetti squash with tangy feta cheese and savory olives for a flavorful meal. The natural strands of the squash create a perfect base for the bold flavors.
To make this dish, roast your spaghetti squash until tender. While it’s baking, prepare a mixture of cherry tomatoes, garlic, olives, and olive oil.
Once the squash is done, scrape out the strands and toss them with the tomato-olive mixture. Top with crumbled feta cheese, which melts slightly from the heat of the squash.
This recipe works great as a side dish or can be turned into a complete vegetarian meal. You can customize it by adding herbs like basil or oregano.
10. Spaghetti Squash with Chickpeas & Kale
This hearty dish combines the mild, noodle-like texture of spaghetti squash with protein-packed chickpeas and nutrient-dense kale. It’s both vegan and gluten-free, making it perfect for various dietary needs.
To prepare, cut a spaghetti squash lengthwise and bake it at 375°F for about an hour. While it’s baking, sauté chopped shallots, garlic, and red pepper flakes in olive oil.
Once the squash is done, scrape out the strands and toss them with the sautéed mixture and chickpeas. Add kale and cook until it wilts slightly.
This weeknight-friendly meal works well as a main dish or side. The combination offers a satisfying blend of flavors and textures you’ll love.
11. Spaghetti Squash Lasagna
Spaghetti squash lasagna offers all the flavors of traditional lasagna without the heavy carbs. This dish is perfect for those following gluten-free, grain-free, or keto diets.
The recipe combines roasted spaghetti squash with classic lasagna ingredients like marinara sauce, ricotta, and mozzarella cheese. You can add diced zucchini and onions for extra nutrition and flavor.
Kids love this dish because it tastes similar to baked pasta. You can prepare it ahead of time and freeze portions for quick weeknight dinners.
At only about 244 calories per serving, this vegetarian-friendly dish provides a nutritious alternative to traditional lasagna while still delivering satisfying Italian flavors.
12. Soy-Ginger Spaghetti Squash Stir-Fry
This Asian-inspired dish transforms spaghetti squash into a flavorful stir-fry. Start by roasting your squash at 350°F for 30-45 minutes until tender, then scrape out the strands.
In a hot wok, combine the squash with crisp vegetables like bell peppers, snow peas, and carrots. The magic happens in the sauce—mix soy sauce, fresh ginger, minced garlic, and a touch of honey for that perfect balance.
Add protein of your choice—shrimp works wonderfully, as mentioned in the search results. Finish with a sprinkle of sesame seeds and green onions for a nutritious meal that satisfies your takeout cravings without the guilt.
13. Tex-Mex Spaghetti Squash
Tex-Mex spaghetti squash combines the low-carb benefits of this versatile vegetable with bold southwestern flavors. This dish offers a nutritious alternative to traditional pasta dishes while satisfying your cravings.
To make this dish, you’ll need a cooked spaghetti squash, tex-mex spices, and your favorite ingredients like peppers, corn, beans, and cheese. The stringy texture of the squash mimics pasta while absorbing all the flavors.
This recipe works well as a complete meal that won’t weigh you down. You can customize it with ground meat or keep it vegetarian for a lighter option. The melted cheese on top adds the perfect finishing touch to this healthy, gluten-free dinner.
14. Spaghetti Squash with Lemon & Herbs
This bright and flavorful dish brings fresh herbs and zesty lemon to the mild sweetness of spaghetti squash. Start with a 2-pound squash, cut in half and roasted until tender.
Once cooked, use a fork to scrape the squash into strands. Toss with olive oil, minced garlic, and a mix of fresh herbs like thyme, parsley, chives, and basil.
Add lemon zest for a citrusy punch and sprinkle with chopped pistachios for crunch. Season with sea salt to taste.
This light yet satisfying dish works well as a side or main course.
You can customize the herbs based on what you have available. The combination of bright lemon and fresh herbs perfectly complements the subtle flavor of the squash.
15. Spaghetti Squash Carbonara
Spaghetti squash carbonara offers a lower-carb twist on the classic Italian pasta dish. By swapping traditional spaghetti for roasted spaghetti squash, you’ll save about 190 calories per cup serving.
To prepare this dish, preheat your oven to 375°F and prick the squash all over with a fork. Season with salt and pepper before roasting on a foil-lined baking sheet.
Once roasted, combine the squash strands with a creamy sauce and crispy pancetta bits. The rich flavors blend perfectly with the mild squash.
This recipe works well for those following gluten-free, grain-free, or low-carb eating plans while still delivering that satisfying carbonara experience.
16. Pesto Spaghetti Squash Salad
Pesto spaghetti squash salad combines the nutty flavor of roasted squash with fresh homemade pesto for a delicious meal. This light dish works great as a main course or side dish.
First, roast your spaghetti squash until tender, then scrape out the strands with a fork. Let it cool slightly before mixing.
Toss your squash strands with homemade or store-bought pesto. For extra flavor, add chopped kale, mushrooms, and onions as suggested by popular recipes.
Sprinkle Parmesan cheese on top for a cheesy boost. You can also mix in sun-dried tomatoes for a tangy contrast that complements the creamy pesto perfectly.
17. Spaghetti Squash Pad Thai
Spaghetti squash makes an excellent low-carb alternative to traditional noodles in this flavorful Pad Thai dish. You can enjoy all the classic Thai flavors without the extra carbs.
This recipe combines roasted spaghetti squash “noodles” with colorful vegetables, protein of your choice (chicken or tofu work well), and an authentic-tasting sauce. The sauce typically includes fish sauce, lime, and a hint of sweetness.
You can prepare this dish in about 30 minutes once your squash is cooked. It’s packed with Asian spices that create a satisfying meal that’s both healthy and delicious.
This Pad Thai variation is perfect for those following paleo, Whole30, or simply looking for a veggie-packed dinner option.
18. Spaghetti Squash Alfredo
Spaghetti squash Alfredo offers all the creamy comfort of traditional fettuccine Alfredo without the heavy carbs. This dish combines tender strands of roasted spaghetti squash with a rich, cheesy sauce.
To prepare, first bake your spaghetti squash until the flesh separates into spaghetti-like strands. While it cooks, make your Alfredo sauce by sautéing shallots and garlic, then creating a roux.
Add cheese to complete your sauce, then mix with the shredded squash strands. For added protein, include some shredded chicken.
This dish pairs wonderfully with spicy Italian sausage on the side. The light, creamy texture makes it a satisfying meatless main course option.
19. Cajun Spaghetti Squash
Cajun Spaghetti Squash offers a spicy, low-carb alternative to traditional pasta dishes. You can create this flavorful meal by roasting spaghetti squash until tender, then mixing the strands with Cajun-seasoned proteins.
Add chicken, shrimp, or andouille sausage for a protein boost. The dish typically includes bell peppers and a creamy sauce with Cajun spices for that signature kick.
For extra richness, mix in some parmesan cheese on top. It’s perfect for meal prep and reheats well for lunches throughout the week.
This lighter version of classic Cajun pasta satisfies your comfort food cravings without all the carbs.
20. Buffalo Chicken Spaghetti Squash
Buffalo Chicken Spaghetti Squash offers a low-carb alternative to traditional pasta dishes. To prepare it, start by roasting a halved spaghetti squash at 400°F for about 40 minutes until tender.
While the squash cooks, prepare the buffalo chicken mixture using shredded chicken, cream cheese, and buffalo sauce. This gives you that classic spicy buffalo flavor without all the carbs.
After the squash is done, scrape out the strands and mix them with your buffalo chicken mixture. The dish is both high in protein and low in calories.
For extra flavor, top with cheese and bake until melted. This hearty meal satisfies your buffalo chicken cravings while keeping things healthy.
21. Thai Peanut Spaghetti Squash
Thai Peanut Spaghetti Squash combines the healthy, low-carb benefits of spaghetti squash with flavorful Thai peanut sauce. This dish offers a grain-free alternative to traditional Pad Thai.
When cooked, the squash separates into strands that resemble noodles, making it the perfect base for the creamy peanut sauce. You can enhance this dish by adding browned ground chicken for extra protein.
Roasted broccoli makes an excellent addition, creating a complete meal packed with vegetables. Top your Thai Peanut Spaghetti Squash with crunchy peanuts for texture and a flavor boost.
This recipe works well as either a satisfying side dish or a main course that will make you forget you’re eating vegetables.
Nutritional Benefits of Spaghetti Squash
Spaghetti squash offers impressive nutritional value while keeping calories low. This versatile vegetable provides essential vitamins and minerals that support overall health and wellbeing.
Low-Calorie Content
Spaghetti squash stands out as an excellent pasta alternative for those watching their calorie intake. A one-cup serving contains only about 40-45 calories, significantly less than traditional pasta’s 200+ calories per cup.
The low-calorie nature makes it perfect for weight management while still providing a satisfying meal. Its high water content (approximately 92%) helps you feel full longer without consuming excess calories.
Spaghetti squash also contains fiber, which slows digestion and helps maintain stable blood sugar levels. This fiber content—about 2 grams per cup—supports digestive health and regular bowel movements.
For those following low-carb diets, spaghetti squash offers only 10 grams of carbohydrates per cup compared to pasta’s 40+ grams. This makes it suitable for keto, paleo, and other carb-conscious eating plans.
Rich in Vitamins and Minerals
Spaghetti squash packs an impressive nutrient profile that supports multiple body functions. It’s particularly high in vitamin C, providing about 10% of your daily needs per cup, which helps boost immunity and skin health.
The B vitamins in spaghetti squash, including B6, niacin, thiamin, and folate, support energy production and brain function. Folate is especially important for pregnant women to prevent birth defects.
Key minerals in spaghetti squash include:
- Potassium (helps regulate blood pressure)
- Manganese (supports bone health)
- Calcium (promotes strong bones and teeth)
- Iron (assists with oxygen transport)
Spaghetti squash contains vitamin A in the form of beta-carotene, supporting vision health and immune function. The antioxidants present help fight inflammation and reduce oxidative stress in your body.
Cooking Techniques for Spaghetti Squash
Cooking spaghetti squash properly makes all the difference in texture and flavor. The right technique will give you those perfect, pasta-like strands that make this vegetable so popular.
Baking
Baking spaghetti squash creates the best texture and flavor through caramelization.
Start by cutting the squash lengthwise from stem to base. Scoop out the seeds, then lightly rub the inside with olive oil and sprinkle with salt.
Place the halves cut-side down on a baking sheet lined with parchment paper.
Bake at 400°F for 30-40 minutes, depending on the size of your squash. You’ll know it’s done when you can easily pierce the skin with a fork.
For extra-large squash, you can also bake it whole. First, prick it all over with a fork to allow steam to escape. Bake at 400°F for about 10 minutes to soften it enough to cut in half, then continue baking as directed above.
Let the squash cool slightly before using a fork to scrape out the strands.
Microwaving
Microwaving is perfect when you need spaghetti squash fast.
Cut the squash in half lengthwise and remove the seeds.
Place one half cut-side down in a microwave-safe dish with about 1 inch of water.
Microwave on high for 5-7 minutes. Add more time in 1-minute intervals if needed.
A small squash might cook faster, while larger ones require more time.
The squash is ready when the flesh can be easily scraped into strands with a fork.
Be careful when removing it from the microwave as it will be very hot.
Microwaved squash tends to be slightly more watery than baked, so you might want to let it sit for a few minutes after cooking to release excess moisture.
