Spaghetti squash offers a healthy, low-carb alternative to traditional pasta. This versatile vegetable transforms into noodle-like strands when cooked, making it perfect for countless delicious recipes that go well beyond basic tomato sauce.
You can enjoy spaghetti squash in many creative ways, from cheesy casseroles to Mexican-inspired dishes and even lasagna boats. Whether you’re looking to incorporate more vegetables into your diet or simply want to try something new, these recipes will help you make the most of this nutritious squash.
With options ranging from alfredo to enchiladas, you’ll find exciting new ways to prepare this unique vegetable.
1. Classic Roasted Spaghetti Squash with Olive Oil and Garlic
Roasting spaghetti squash brings out its natural sweetness while creating those desirable caramelized edges. Start by cutting your squash in half lengthwise and removing the seeds.
Place the halves cut-side down on a baking sheet and roast at 400°F for 35-40 minutes until tender. You can easily pierce the skin with a fork when it’s done.
Once cooked, use a fork to scrape the strands from the shell. Toss the warm squash with olive oil, minced garlic, salt, and pepper.
This simple preparation lets the squash shine while adding just enough flavor. This versatile dish works as a side or as a healthy base for your favorite toppings and sauces.
2. Spaghetti Squash Parmesan with Marinara and Mozzarella
Spaghetti Squash Parmesan offers a healthier alternative to traditional pasta dishes. Start by cutting your squash lengthwise and roasting until tender.
Once cooked, use a fork to scrape out the strands that resemble spaghetti. Mix these strands with marinara sauce, fresh chopped basil, and Parmesan cheese.
Spoon the mixture back into the empty squash shells for a natural serving bowl. Top with generous amounts of mozzarella cheese and return to the oven until bubbly and golden.
You can enhance the flavor by adding crumbled sausage or keep it vegetarian with extra herbs. This simple weeknight meal requires minimal hands-on time while delivering maximum flavor.
3. Garlic Parmesan Spaghetti Squash
Garlic Parmesan Spaghetti Squash offers a delicious gluten-free alternative to traditional pasta. This simple dish combines roasted spaghetti squash with butter, garlic, and real cheese for a satisfying meal.
Roast the squash until tender, then mix the strands with a rich garlic and cheese mixture. The combination of mozzarella and parmesan creates a creamy, savory flavor that complements the mild squash perfectly.
This recipe pairs well with almost any protein, making it ideal for weeknight dinners. If you’re following a keto diet, this dish provides all the comfort of pasta without the carbs.
4. Spaghetti Squash and Meatballs
Spaghetti squash and meatballs offer a healthier twist on the classic pasta dish. The squash’s natural strands replace traditional pasta, cutting carbs while adding nutrients.
Roast a spaghetti squash until tender, then scrape out the strands. Brown homemade meatballs made with ground beef, onion, egg, and herbs like parsley, oregano, thyme, and sage.
Combine the squash strands with marinara sauce and add your meatballs. For an extra treat, top with mozzarella cheese and bake until melty and golden.
Serve the mixture inside the squash husks for an impressive presentation.
5. Cheesy Mexican Spaghetti Squash with Black Beans and Peppers
This tasty dish combines the mild flavor of spaghetti squash with zesty Mexican-inspired ingredients. The low-carb base makes it a healthier alternative to traditional pasta dishes.
The recipe features black beans for protein and colorful bell peppers for crunch. Melted cheese ties everything together.
You’ll love the combination of taco seasoning and salsa that gives this dish its distinctive flavor. Roast the spaghetti squash, mix in the beans, peppers, and seasonings, then top with cheese before baking.
Garnish with fresh cilantro and a squeeze of lime for extra flavor. This gluten-free dinner option works well for both vegetarians and meat-eaters looking to reduce carbs.
6. Spaghetti Squash Chicken Lasagna
Spaghetti squash chicken lasagna offers all the flavors of traditional lasagna without the carbs. This dish is perfect for those following gluten-free, grain-free, or keto diets.
You’ll need a medium spaghetti squash (about 4 pounds), chicken, onion, garlic, and your favorite cheeses. Many versions include a creamy béchamel sauce made with ricotta and provolone for extra richness.
Prepare this dish as a layered casserole or stuff the mixture back into the squash halves to create “boats.” Enjoy the combination of tender squash “noodles,” savory chicken, and melted cheese in every bite.
For added flavor, incorporate pesto into your chicken mixture for a fresh, herbaceous twist.
7. Baked Feta and Tomato Pesto Spaghetti Squash
This low-carb dish combines creamy baked feta with juicy tomatoes and pesto for a satisfying meal. With minimal ingredients, it delivers maximum flavor.
Cut a spaghetti squash in half and remove the seeds. Add tomatoes and a block of feta cheese to bake together until the squash is tender, about 50-55 minutes.
Once cooked, scrape the squash strands into the melted feta and burst tomatoes. The result is a creamy, veggie-packed meal that’s perfect for make-ahead dinners.
It’s delicious, easy to prepare, and sure to become a favorite in your meal rotation.
8. Spaghetti Squash Boats with Taco-Spiced Ground Turkey
These flavorful boats combine the mild taste of spaghetti squash with zesty taco-seasoned ground turkey. Roast your squash until tender, then stuff the halves with a mixture of browned turkey meat and vegetables.
The recipe typically includes spinach, mushrooms, and peppers mixed with the turkey. Many versions add black beans for extra protein and fiber.
Top your boats with cheese and bake until melted. For serving, add fresh toppings like pico de gallo or avocado chunks.
This dish offers a low-carb, gluten-free alternative to traditional taco night. It’s also keto-friendly and can be adapted for whole30 eating plans.
9. Spaghetti Squash with Roasted Tomatoes, Feta, and Basil
This low-carb dish brings together the mild flavor of spaghetti squash with bold Mediterranean ingredients. Roast spaghetti squash halves until tender and then top them with cherry tomatoes, feta cheese, and fresh basil.
For best results, place a chunk of feta in each squash half along with tomatoes, minced garlic, and oregano. A drizzle of olive oil helps everything roast together perfectly.
The warmth of the oven makes the feta creamy while the tomatoes release their juices, creating a simple sauce. Add fresh basil at the end to brighten the entire dish.
10. Spaghetti Squash Primavera with Mixed Vegetables
Spaghetti squash primavera transforms a classic pasta dish into a lighter, gluten-free option. The squash creates pasta-like strands that pair perfectly with fresh vegetables.
Roast your spaghetti squash until tender, then scrape out the spaghetti-like strands with a fork. Mix in sautéed vegetables like zucchini, bell peppers, broccoli, and asparagus for a colorful medley.
Add a light sauce of your choice—some recipes use a touch of cream, while others keep it simple with olive oil. Sprinkle with feta cheese for a tangy finish.
This primavera dish works great as a main course or as a side dish for your spring and summer meals.
11. Spaghetti Squash Carbonara with Bacon and Parmesan
Spaghetti squash carbonara is a healthier twist on the classic Italian pasta dish. You’ll need a large spaghetti squash (about 2 pounds), bacon or pancetta, eggs, Parmesan cheese, and garlic.
Cook the spaghetti squash until tender, then scrape out the strands. While the squash cooks, crisp up the bacon in a pan and set aside.
Whisk eggs with grated Parmesan in a separate bowl. Toss the hot squash strands with the egg mixture, allowing the residual heat to cook the eggs into a creamy sauce.
Add the crispy bacon and a sprinkle of extra Parmesan on top.
12. Spaghetti Squash Pad Thai with Peanut Sauce
This recipe brings Thai flavors to a healthier base. Instead of rice noodles, spaghetti squash creates a grain-free alternative that’s perfect for a light meal.
The peanut sauce makes this dish special, combining soy sauce, natural peanut butter, rice vinegar, and ginger. These ingredients create that classic Pad Thai flavor you love.
Enjoy this as a side dish or make it a complete meal. It’s naturally gluten-free, vegan, and dairy-free, making it suitable for many dietary needs.
Roast your spaghetti squash, scrape out the strands, and toss with the homemade peanut sauce. Add your favorite vegetables for extra nutrition and color.
13. Spaghetti Squash with Creamy Alfredo Sauce
Spaghetti squash Alfredo gives you all the creamy comfort of the classic pasta dish without the heavy carbs. Roast your spaghetti squash until tender, then scrape out those spaghetti-like strands.
The homemade Alfredo sauce combines cheese, cream, and butter for a rich and indulgent flavor. For a protein boost, add some grilled chicken on top.
Make this dish even more nutritious by mixing in spinach or other vegetables. Many recipes allow you to serve the creamy mixture right in the squash shells for an impressive presentation.
14. Spaghetti Squash with Shrimp Scampi
Spaghetti Squash with Shrimp Scampi offers a healthier twist on the classic pasta dish. It replaces traditional pasta with strands of baked spaghetti squash for a low-carb, gluten-free alternative.
Shrimp cooks in a flavorful garlic butter sauce with bright lemon notes. Once you’ve baked your spaghetti squash, the dish comes together quickly.
This comfort food option works well for various dietary needs including keto (without breadcrumbs), 21 Day Fix, and Weight Watchers. You’ll get all the rich taste of traditional scampi but with fewer carbs.
Perfect for weeknight dinners, this meal combines the seafood flavors you love with a lighter vegetable base.
15. Spaghetti Squash and Sausage Bake
Spaghetti Squash and Sausage Bake combines hearty flavors with a healthy, low-carb alternative to pasta dishes. This warm, comforting meal is perfect for colder months when you want something filling but nutritious.
Roast your spaghetti squash at 375°F for about 45 minutes until you can easily separate the strands with a fork. Meanwhile, cook Italian sausage with mushrooms, spinach, and tomatoes.
After the squash is ready, mix the strands with your sausage mixture and place it back into the squash halves. Top with cheese and bake until golden and bubbly.
This gluten-free dish makes an excellent weeknight dinner option.
16. Spaghetti Squash with Lemon Herb Dressing
This bright and flavorful dish combines tender spaghetti squash with a refreshing lemon herb dressing.
Start by roasting your squash until the strands separate easily with a fork.
For the dressing, mix extra-virgin olive oil with minced garlic and freshly chopped herbs like thyme, parsley, chives, and basil.
Add the zest of one lemon and a squeeze of fresh lemon juice.
Toss the warm spaghetti squash strands with your lemon herb dressing.
Try adding chopped pistachios on top for extra crunch and flavor.
17. Spaghetti Squash Stir-Fry with Tofu and Vegetables
This plant-based dish combines the unique texture of spaghetti squash with protein-rich tofu and colorful vegetables.
The squash strands serve as a lighter alternative to traditional noodles in this flavorful stir-fry.
Start by roasting your spaghetti squash until the flesh can be easily scraped into spaghetti-like strands.
While it cooks, press your tofu and cut it into cubes.
Stir-fry the tofu until golden on all sides, then set aside.
Add vegetables like bell peppers, mushrooms, and kale to the pan for color and nutrition.
Bring everything together with a delicious sauce—either a spicy peanut sauce or another Asian-inspired flavor.
Top with scallions or crispy fried onions for extra crunch.
18. Spaghetti Squash with Pesto and Cherry Tomatoes
This dish combines tender spaghetti squash with flavorful pesto and bright cherry tomatoes.
To prepare, drizzle halved spaghetti squash with olive oil, season with salt and pepper, and roast face down for 30-40 minutes until tender.
While the squash roasts, prepare your pesto or use store-bought for convenience.
After the squash is cooked, use a fork to scrape out the strands that resemble spaghetti.
Mix the warm squash strands with pesto, then top with halved cherry tomatoes.
For a creamier version, stir in some heavy cream with the pesto before adding to the squash.
Fresh basil leaves make a beautiful garnish for this colorful, nutritious meal.
19. Spaghetti Squash Casserole with Spinach and Cheese
This hearty casserole combines the mild flavor of spaghetti squash with creamy cheese and nutritious spinach.
Start by cutting a 2-3 pound spaghetti squash in half and removing the seeds.
After roasting the squash until tender, use a fork to scrape out the strands.
Mix these with ricotta cheese, chopped fresh spinach, and an egg to bind everything together.
Pour the mixture into a casserole dish and top with additional cheese.
Bake until golden and bubbly.
20. Spaghetti Squash Bolognese with Ground Beef
Spaghetti squash bolognese gives you all the comfort of traditional pasta but with fewer carbs.
This dish combines tender strands of roasted spaghetti squash with a rich meat sauce.
Start by cutting a spaghetti squash in half and roasting it until the flesh can be scraped into spaghetti-like strands.
While it cooks, sauté diced onions and carrots in olive oil or bacon fat.
Add ground beef and cook until browned.
Mix in your favorite pasta sauce and let it simmer.
Top your squash strands with the meat sauce for a satisfying, vegetable-packed meal.
21. Spaghetti Squash Salad with Olives and Red Onion
This fresh and vibrant salad combines the light texture of spaghetti squash with bold Mediterranean flavors.
After roasting your spaghetti squash, allow it to cool before tossing with ingredients.
Mix the squash strands with diced cucumber, halved cherry tomatoes, and thinly sliced red onion.
Add kalamata olives for a salty punch that balances the mild squash perfectly.
Dress your salad with a simple lemon juice dressing to brighten all the flavors.
Sprinkle feta cheese on top for added creaminess and flavor.
Understanding Spaghetti Squash
Spaghetti squash is a unique winter vegetable that creates pasta-like strands when cooked.
Its mild flavor and versatile nature make it a perfect low-carb alternative to traditional pasta in many dishes.
Nutritional Benefits
Spaghetti squash is packed with nutrients while being low in calories.
One cup of cooked spaghetti squash contains only about 40 calories but provides a good amount of fiber to keep you feeling full.
This vegetable is rich in vitamins A and C, which support immune function and skin health.
You’ll also find important minerals like potassium, calcium, and magnesium in every serving.
Spaghetti squash contains antioxidants that help fight inflammation in your body.
Its high water content (over 90%) makes it hydrating and satisfying without the carbohydrate load of regular pasta.
For those watching their blood sugar, spaghetti squash is an excellent choice with its low glycemic index.
Selecting And Storing
When shopping for spaghetti squash, look for ones that feel heavy for their size with hard, smooth skin.
The color should be uniformly golden-yellow without soft spots or cracks.
A ripe spaghetti squash will have a dry stem and should sound hollow when tapped.
Avoid squashes with green patches, which indicate they were harvested too early.
You can store whole spaghetti squash at room temperature for up to 3 weeks in a cool, dark place.
Once cut, wrap the unused portion in plastic wrap and refrigerate for up to 5-7 days.
For longer storage, freeze cooked spaghetti squash strands in airtight containers for up to 8 months.
Preparation Techniques
Basic Roasting Method:
- Preheat oven to 400°F
- Cut squash in half lengthwise
- Scoop out seeds
- Brush interior with olive oil
- Season with salt and pepper
- Place cut-side down on baking sheet
- Roast for 35-40 minutes until fork-tender
You can also cook spaghetti squash in a microwave for a quicker option.
Pierce the whole squash several times, then microwave for 10-12 minutes, turning halfway through.
For the best “spaghetti” strands, cut the squash crosswise instead of lengthwise.
This preserves the full length of the fibers, giving you longer noodle-like strands when you scrape with a fork.
Let the squash cool slightly before handling.
Use a fork to gently pull the flesh away from the skin, creating those signature spaghetti-like strands.
Tips For Cooking And Serving
Cooking spaghetti squash properly ensures you get those perfect strands that make this vegetable so unique.
The right technique prevents sogginess while enhancing flavor.
Pairing it with complementary ingredients transforms it from a simple side to a satisfying meal.
How To Achieve The Perfect Texture
Start by choosing a squash with firm, unblemished skin that feels heavy for its size.
This indicates freshness and good moisture content.
To cook, you have several methods.
For roasting, cut the squash in half lengthwise, scoop out seeds, and brush with olive oil.
Season with salt and pepper, then place cut-side down on a baking sheet.
Roast at 400°F for 35-40 minutes until tender.
For a quicker method, prick the whole squash with a fork and microwave for 10-12 minutes, rotating halfway through.
This softens it enough to cut safely before finishing in the oven.
Test doneness by piercing with a fork—it should enter easily but the strands should still have some resistance.
Overcooking leads to mushy results.
Let the squash cool slightly before using a fork to scrape out the spaghetti-like strands.
Scrape crosswise against the grain for longer strands.
Pairing Ideas And Toppings
Spaghetti squash works beautifully with both simple and complex flavor combinations. For a basic side dish, toss with butter, salt, pepper, and fresh herbs like parsley or thyme.
Try Mediterranean-inspired toppings with olive oil, garlic, cherry tomatoes, and feta cheese. For Italian flavors, add marinara sauce and a sprinkle of Parmesan.
Make it heartier by adding protein. Grilled chicken, turkey meatballs, or sautéed shrimp complement the mild squash flavor.
Vegetarian options include roasted chickpeas or white beans with sage. For a breakfast twist, try it with a fried egg and avocado on top.
Add texture contrasts with crunchy elements like toasted pine nuts, breadcrumbs, or crispy bacon bits. Fresh ingredients like arugula or basil bring brightness.
Store spaghetti squash in the refrigerator for 3-4 days. This makes it perfect for make-ahead meals.
