How To Cook Spaghetti Squash and Make Spaghetti Squash Noodles

Looking for how to cook spaghetti squash and make spaghetti squash noodles?   Just 5 minutes of prep time and you’ve got yourself a tasty low carb, gluten-free, and healthy pasta alternative!

How To Cook Spaghetti Squash and Make Spaghetti Squash Noodles | Just 5 minutes of prep time and you can make delicious, easy, and healthy spaghetti squash noodles for a low carb, gluten-free, and healthy pasta alternative! | A Sweet Pea Chef

I was about to start off this blog post by saying spaghetti squash is my favorite type squash…

Then the guilt kicked in.

Because, I realized, where does that leave acorn squash or pumpkin or butternut squash? Or those cute crooked necked yellow squashes?

And, are we able to include zucchini in this list?  Yikes.

I love all of them, each on its own special way.

Two images, side by side, one before of a whole spaghetti squash, and the other after slicing the spaghetti squash in half lengthwise to prep for baking.

Okay, the guilt is gone.  Few.

Now that we are all past that, what I love so much about spaghetti squash is that it can easily substitute for pasta. The amazingly cool little strands that just come together so easily after a simple roasting mimic pasta very well.  Even after making it so many times, I’m always amazed at how cool it is.

Yes, I’m a dork.  In case you didn’t realize this already from my panic over choosing which squash I like most.

Side view of a half of a spaghetti squash that needs to have the seeds removed before baking.

Are Spaghetti Squash Noodles Healthy?

Not only is spaghetti squash a good pasta substitute, it’s a really healthy one, too!  Compare just 42 calories and 10 carbs in one cup of my yellow friend, the spaghetti squash, to 221 calories and 43 carbs in 1 cup of “real” spaghetti noodles. Plus, there’s more fiber and other nutrients as well.  Using veggies and squash like this (and like this) instead of pasta is a tasty, low-carb and gluten-free way to go.

Sweet, right?

Spaghetti squash halves that have had their seeds removed and are ready to season and bake for spaghetti squash noodles, next to a bowl of the seeds that were removed.

How To Cook Spaghetti Squash

There are two main ways to cook spaghetti squash in order to make spaghetti squash noodles: in the oven (for baked spaghetti squash) or in the microwave.  Here’s how you do both:

How To Bake Spaghetti Squash Noodles in the Oven

Cooking the spaghetti squash couldn’t be easier. Seriously.  Just follow these instructions:

  1. Slice the spaghetti squash in half lengthwise (you could cut into rings if you’d like, but I find lengthways to be easier to remove the seeds and bake)
  2. Remove the seeds
  3. Drizzle each cut side with olive oil and season with sea salt and black pepper (this step is totally optional, but will add flavor to the baked spaghetti squash noodles)
  4. Place each half of the spaghetti squash face down on a rimmed baking sheet lined with parchment paper or aluminum foil
  5. Place in the oven and roast for about an hour
  6. The squash is done when the noodles easily pull away from the skin and you can easily pierce the skin with a fork
  7. Using a fork, scrape the insides of the squash to separate the strands

It takes literally 5 minutes to prep the spaghetti squash to be cooked once the oven is preheated.  So easy!

How To Cook Spaghetti Squash in the Microwave

  1. Slice the spaghetti squash in half lengthwise (you could cut into rings if you’d like, but I find lengthways to be easier to remove the seeds and bake)
  2. Remove the seeds
  3. Drizzle each cut side with olive oil and season with sea salt and black pepper (this step is totally optional, but will add flavor to the baked spaghetti squash noodles)
  4. Place one of the spaghetti squash halves face down in a small microwave-safe casserole dish or rimmed plate
  5. Pour 3-4 tbsp. water into the dish
  6. Microwave 8-10 minutes, or until the skin is tender when pierced with a fork
  7. Using a fork, scrape the insides of the squash to separate the strands into the spaghetti noodles

Side by side images of baked spaghetti squash. Left image shows how to tell if spaghetti squash is cooked (when fork can easily pierce skin). Right image is the baked spaghetti squash that has been flipped over and is ready to be pulled into spaghetti squash noodles. Fork pulling at the strands of the baked spaghetti squash to create the spaghetti squash noodles.Bowl of spaghetti squash noodles that have been seasoned with sea salt and black pepper, next to a baked spaghetti squash.

How To Make Spaghetti Squash Noodles with Pasta Sauce

My favorite way to enjoy spaghetti squash is with some hearty pasta sauce, but  it’s also yummy just simply sautéed with some garlic and olive oil. Or with some veggies, like zucchini and onions.  Add some parmesan cheese and you’ve got yourself a delicious side, meal or base for a pasta dish.

Here are some of my favorite pasta sauces for cooking with spaghetti squash noodles:

Making spaghetti squash noodles with pasta sauce is very easy to do.  You can treat the squash noodles just like pasta and either top the baked spaghetti squash noodles with your pasta sauce of choice or toss it to coat before serving.  The noodles will hold up well either way.

Single bowl of spaghetti squash noodles with a fork, and seasoned with sea salt and black pepper, ready to eat.

Can You Freeze Spaghetti Squash Noodles?

While making spaghetti squash is amazingly easy, it does require about an hour of your time from start to finish.  One way to have baked spaghetti squash noodles on hand more quickly is to freeze your spaghetti squash noodles once they’ve been cooked.

The good news is it is very easy to freeze spaghetti squash noodles.  The bad news is the texture wont be quite the same, as it will be slightly more soggy once defrosted.  That being said, it’ll still work and hold up enough to enjoy. All you have to do is portion it out and freeze it without any sauce.

To remove the most amount of sogginess from frozen spaghetti squash noodles, you can put the squash noodles into a colander and then set the colander inside a large mixing bowl, covered, and then store it in the refrigerator overnight. This will help it drain and prevent it from getting too soggy later. Then, freeze in freezer-safe bags.

Frozen spaghetti squash noodles are best when used within 1-2 months.

How To Cook Spaghetti Squash and Make Spaghetti Squash Noodles

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If you give this recipe a try, let me know what you think by leaving a comment and rating it. And don’t forget to take a picture and tag it #asweetpeachef on Instagram! I LOVE seeing what you come up with. Enjoy!

5 from 6 votes
Spaghetti Squash Noodles - Square Recipe Preview Image
How to Cook Spaghetti Squash and Make Spaghetti Squash Noodles
Prep Time
5 mins
Cook Time
1 hr
Total Time
1 hr 5 mins
 

Looking for how to cook spaghetti squash and make spaghetti squash noodles? Just 5 minutes of prep time and you’ve got yourself a tasty low carb, gluten-free, and healthy pasta alternative!

Categories: pasta, Side
Difficulty: Easy
Keyword: how to make spaghetti squash, how to make spaghetti squash noodles, how to make squash noodles
Servings: 4
Calories: 47 kcal
Author: Lacey Baier
Ingredients
  • 1 spaghetti squash
  • 1-2 tsp olive oil
  • 1/2 - 1 tsp sea salt
  • 1/4 - 1/2 tsp black pepper
Instructions
  1. Preheat oven to 425 degrees.
  2. Line a baking sheet with parchment paper or aluminum foil.

  3. Carefully slice the squash in half through the stem. Using a spoon, scrape out the seeds and discard.
  4. Lightly drizzle the olive oil over the flesh (cut-side) of the spaghetti squash. Then, lightly sprinkle the salt and pepper until evenly coated.
  5. Flip the squash over to be cut-side down on the baking sheet.
  6. Place on the oven and roast until a fork can easily pierce through the skin and flesh, approximately 45 min - 1 hour.
  7. When the squash is cool enough to handle, gently scrape the flesh with a fork to remove it in long strands and then transfer to a medium bowl.

Recipe Video

Recipe Notes

You can also microwave spaghetti squash to make spaghetti squash noodles.  See instructions in the post.

Nutrition Facts
How to Cook Spaghetti Squash and Make Spaghetti Squash Noodles
Amount Per Serving (1 cup)
Calories 47 Calories from Fat 21
% Daily Value*
Fat 2.3g4%
Saturated Fat 0.4g2%
Sodium 239.4mg10%
Carbohydrates 7.2g2%
Fiber 1.6g6%
Sugar 2.8g3%
Protein 0.7g1%
Vitamin A 50IU1%
Vitamin C 3.3mg4%
Calcium 20mg2%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for products I use regularly and highly recommend.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

16 thoughts on “How To Cook Spaghetti Squash and Make Spaghetti Squash Noodles

  1. Pingback: 20 Keto Substitutes: Low Carb Swaps - All Nutritious
  2. 5 stars
    Can you save the “noodles” in the fridge or will they get mushy? I was wondering if I could make a big batch for a few days in a row!

  3. 5 stars
    Lacey, Thanks for the spaghetti squash recipe. I have an easy and yummy pesto spaghetti squash recipe:

    After cooking and preparing squash, place in a bowl.
    Add a prepared pesto. I use refrigerated Kirklands Basil Pesto from Costco.
    Sprinkle on grated parmesan, add salt and pepper and mix well.
    Add toasted walnuts, pecans or pine nuts before serving.

    Easy and delicious!Thanks for the recipes and the beautiful photos.

    Maureen

    1. Hi Maureen! Thanks for sharing the pesto addition to the spaghetti squash — I will definitely have to try that out with all the fresh basil I have growing in my garden right now! Sounds super yummy! 🙂

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