How to Cook Spaghetti Squash
The simplest and EASIEST way to cook spaghetti squash. And it’s such a healthy substitute to pasta – low in calories and fat!
This is the easiest way to cook spaghetti squash, hands down.
It literally takes 5 min of prep. That’s it.
Simply cut the squash in half, remove the seeds, drizzle with olive oil, and season with salt and pepper, to taste.
I told you.
Five stinking minutes.
From there, depending on the size of the squash, you can let that roast for 45-60 minutes.
You’ll have the perfect strands for all your recipes.
But stay tuned. I have a garlic parmesan spaghetti squash recipe (loaded with tons of butter – DUH!) coming this week!
How to Cook Spaghetti Squash
The simplest and EASIEST way to cook spaghetti squash. And it's such a healthy substitute to pasta - low in calories and fat!
Ingredients
- 1 2-3 pounds spaghetti squash
- 2 tablespoons olive oil
- Kosher salt and freshly ground black pepper, to taste
Instructions
- Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
- Cut the squash in half lengthwise from stem to tail and scrape out the seeds.* Drizzle with olive oil and season with salt and pepper, to taste.
- Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes.
- Remove from oven and let rest until cool enough to handle.
- Using a fork, scrape the flesh to create long strands.
Notes
*The squash can be placed in the microwave for 2-5 minutes for easier slicing.
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I love to read what everyone has to say, but the chef never said it was loaded with protein, she said low in fat and calories
I love spaghetti squash & it is a healthy food. However, the note at the top of your article says it’s “rich in protein.” That’s false. 1 cup (or 101g) of spaghetti squash has only 0.6g protein – not a significant source of protein. You need to add some meat for protein.
Not in this article. Nothing was said about it being rich in protein.
Actually, if you cut it into rings and then roast it, you’ll have much longer strands.
Good idea Thanks!
Yes! I have done this and you definitely get longer spaghetti-like strands. I found it a bit of a pain to cut it into rings when it was uncooked so I only did it the one time but you are absolutely right!
Now I usually cook it whole and let it cool a bit after. Then I can cut it into rings or half or whatever once it has cooled enough to handle. The rings also cooked much faster though! And got nicely caramelized on all the sides that were touching the pan.
My spag squash always comes out over cooked and gloppy, not strands. Will try it again following your directions.
Spaghetti squash is so good, and so good for you. My favorite is to make a Bolognese sauce and toss with the strands of squash, but garlic and butter sounds very good, too.
I usually cook it in the microwave. Very fast and yummy! Try using seasoned salt and pepper with butter.
I put it in the microwave prior to cutting it for 2 min and it makes cutting it so much easier!!!
thanks for this tip, Brooke.
put in microwave for 1 or 2 mins until a little soft-i have trble cutting in half–scrape out seeds & put back into microwave in pie pan with a little water in it– cut side down–microwave on high depending on how big the squash is-i usually cook until it is soft-use fork to scrape out strands onto plate-then you can use it just like a pasta–cooking time is a little trial & error for a few times but this is very easy & quick
If you roast it whole & then split it, there would be no use for the olive oil… GOOD! However, you would also not be able to salt or pepper it… REAL BAD because, as you know spaghetti squash has about “zulch” flavor by itself. That’s why you serve it with spaghetti sauce, so you know you are eating something. Don’t get me wrong. You get the benefit of eating squash (zip calories and nutrients) & loose the bad carbs from the spaghetti noodles! The last thing to note: Your cooking time would be different if you do not split the squash prior to baking. So, Pamela your comment is a bit too brief to be taken lightly.
Your kinda rude…
I really don’t think she was rude. I saw positive and negative points. Seemed a balanced and constructive feedback to this new comer to spaghetti squash. I want to get it right the first time so my kids aren’t turned off to it and so I don’t spend all night in the kitchen. We eat late enough after work. Thank you, Jeanette! Very helpful to this ignorant newbie!
People are so thin skinned anymore – lighten up! It was not rude, rather to the point and good info.
You’re*
Lol @ Rebecca. Echoed my thoughts.
Using a fork, I poke holes in the outside shell to help cook faster. Nuke refrigerated scraped out leftovers.
I don’t think spaghetti squash is rich in protein. Less than one gram per cup from what I found. On the other hand, it IS very low on the glycemic index!
Nothing in this article alludes to there being significant protein. Maybe actually read the article before You numb out and post.
JJ I found Lora’s post to be a good point. Not that I suspected there would be tons of protein in spaghetti squash, but it was good to point out. I hope you are having better days than you were having when you posted this! LOL I find being kind is so much nicer than criticizing, makes life so much easier!
JJ was right to say what he/she did, because Lora’s comment was in fact rather strange and misleading. You, however, are wrong to make groundless assumptions about what kind of day anyone is having in your plastic, preachy reply.
I find spaghetti squash, and most hard shelled winter squash very difficult to cut, and actually dangerous for seniors to even attempt. I usually microwave them for a few minutes before cutting. Depending on the size, I start with 5 minutes, then test. Doing this means that I don’t have to struggle trying to cut through a very formidable shell. Once it’s softened a bit, I cut off the stem end, then cut in half lengthwise.
I see that Pamela suggested roasting it first, so she knows what I’m talking about.
You might try asking the meat department (butcher) if someone would/could cut it for you. They usually will do roasts, chicken, etc. Good Luck……
Please don’t. The meat Dept has food grade issues with that and the deli all we have are our slicers we uae for our meat and we have to rigorously lean it to use it for squash. It takes 20 min and people get angry with only one or 2 slicers.
Thanks for this tip, I love spaghetti squash, but trying to half it, is a nightmare…..
Meat room also has a place for prepping food so they really shouldn’t gave a problem cutting it for you we cut veggies for things we make for our service case. …wash and sanitize knife and cutting board and done…
Or maybe produce department can do it!
One hand weight over a poly cutting board is what I used…
With a sharp knife, it is not hard. Knives have to be sharp….and most people’s aren’t.
I use an axe.
You can also boil it for a few then take it out, ,cut it and roast it or you can boil it til it’s done, takes about the same amount of time as roasting
Trim off the ends first – so that each end is flat. It can be a bit hard – but not as hard as cutting through the entire squash. Once you’ve done that, stand the squash up on one end and halve by pushing your knife done through the squash. By trimming both ends first you are removing the hard skin. This allows for an easier downward cut once you stand the squash up.
The very easiest way is to use the microwave. You can either leave it whole amd poke holes in the skin with a fork then put in microwave or cut in half and turn upside down in the microwave. Cook till done-between 5 and 15 minutes depending on size.
If you decide to microwave whole just don’t forget to pierce with a fork like I did (very important!). Trust me, it wasn’t pretty. Plus, it sounded like a bomb explosion…..and of course the squash was ruined.
I microwave spaghetti squash all the time. Actually I have never cooked it in the oven, perhaps I will try that.
And what happened to the microwave? Did it survive?
Putting it in the microwave simply defeats the purpose of using this squash over regular pasta. The microwave will change it in such a way that your body barely recognizes it as food.
Water molecules constitute what are known as dipoles. A dipole is sort of like a bar magnet, with a positive pole and a negative pole. The oven’s electromagnetic field oscillates as it passes through the water molecules in the food, changing the polarity of the field and causing the dipole/water molecules to flip themselves in order to be aligned with the new polarity. Heat is created by the resulting friction of the water molecules reversing direction millions of times a second. The only danger of using a microwave is soggy french fries. 🙁
Oh yeah besides radiating the food and your family, no there are dangers to cooking in a microwave.
>radiating the food and your family
This is why you must pay attention in science class. If you wish, my 12 year old can explain you how microwaves work and why it’s safe.
You know visible light is radiation too, right?
How could anyone trust a microwave. Besides all the chemicals in the food today why would u even consider using a microwave. I could live without a microwave but do not take my food processor away. I do not care who tells u they are safe. No microwave meals in this house.
Bil come on now. I bet you think you can get Iron in your diet by using cast iron pans too. And that Chlorine in your water is a really bad thing. Oh and let’s not forget Iodine in your salt.
Don’t be so uneducated. It doesn’t IRRADIATE your food. I bet you don’t believe in fluoridated water either.
Except that experiments have been done, literally by grade school children, in which one set of plants is given regular water and one set is given microwaved water, and you want to know the results? The plants in the “microwaved water” group died- EVERY SINGLE TIME. Maybe you should go read a few more studies.
While your righteous condescension is quite convincing, care to link said studies?
Actually, my daughter did an experiment last year stating plants from seed using regular and microwaved water. The seeds and resulting plants from the microwaved group actually sprouted faster and grew better than the plain water group. Most (all?) of the so-called “studies” online saying otherwise have been debunked.
Haha, of course plants are going to die if you take boiling hot water out of the microwave and pour it over the plant. Sounds more like an experiment of whether the experimenter has common sense. And if you’re truly worried about radiation you might want to turn off your wi-fi, smash your cell phone, and move far away from civilization.
They probably didn’t cool the microwaved water first. It is stil H2O. Chemically and molecularly it’s no different.
Haven’t you warmed your coffee in a microwave? Make tea? Jesus, people, read a book!!
Exactly !!
No doubt the nay sayers will be all over you.
Incorrect …. I am a 6th grade science teacher and this experiment is state core ., sorry but NO difference to water if microwaved !
Yes, and flourine and Chlorine are poison added in small ammounts to kill
Bacteria and Iodine is also left out of most Sea Salt because it was a dietary
absent substance for people who didn’t eat fish, or a balanced diet.
Only necessary in public water supplies… I have a well..
Microwaves are dangerous or the units wouldn’t have included shielding..
Yes, I make MW popcorn oil is also a complex dipole bonding and heats faster than h2O..
Ovens are also shielded. Know why? Because they generate heat. If the oven or microwave isn’t built thick and insulated, that heat escapes, defeating the purpose. Microwaves also use electromagnetic energies to cook food. I bet if you think real hard you can tell us why you wouldn’t want that just “floating” all about your kitchen. That doesn’t make it dangerous to the food or to ourselves when the heating process is done. The lack of common sense in this thread is astounding.
Andrew is correct. Go to this site created by an MD and an engineer – with studies for the past 30 years. https://www.emfanalysis.com/research/ Boil, Broil, Steam, Bake, etc. Use a convection oven for convenience. You do not need a microwave. Kills nutritional value plus the exposure to the body IS harmful. If you are going to make a healthy tasty recipe, you might as well gain the full benefit from it.
AGREE To me making a meal in the microwave is not cooking. That is nuking your food. I bet if u took a poll of 6 year olds most of them eat mac and cheese from the nuke machine What a shame. The kids will learn how to use a phone and computer but they will not know how to cook. Tell me there is nothing wrong with that picture
I use microwaves in moderation only…reheat coffee a little, etc.
That is so true!!! Totally destroys any food!
can you use the inside that looks like spaghetti
Thats what you scrape out. It does look like spaghetti and you can use it like spaghetti but without all those carbs. I put a veggie combo tomato sauce on it and serve as a side dish to chicken breasts.
Microwave may be easier but the roasted taste is better, turn the squash cut side up for the last few minutes to let them start to get roasted. Yum
What to do if one hasn’t got a microwave oven?
It’s easy to roast it whole then split it.
That’s what I was going to say, too.
I got to this page by looking for information/confirmation on the cooking methods to use/I am using on the spaghetti squash that’s in the oven, right now, along with some frozen Tyson chicken breasts, which I usually cook at 375 for about 60 minutes (no preheating of oven, so, a little longer than recommended).
And, by the way, to the lovely person who wrote the directions, thank you. You have calmed my mind. I”m pretty sure that an hour in an unpreheated oven for a spaghetti squash that is lightly stabbed but not split will be okay, now.
And, anyway, that’s what really struck me is that it says it is the easiest way to cook a spaghetti squash,when I am purposely cooking the whole thing in one go because of the difference between how hard it is to cut it when it is not cooked versus when it is cooked.
Good Lord you like to talk…
Hahahahaha! That wasn’t nice but it was hilarious because I was thinking the same thing.
Why is an honest, perceptive comment, completely neutral, “not nice”? And why does one,need to be “nice” when being accurate is a measureable behavior?
Pretty pathetic, Zoe. If someone feels like commenting some they don’t deserve being insulted by snob asses.
Nasty bully!
Goodness, how did a recipe site with directions bring out such nastiness? I am surprised at how mean this got! We need to all be nicer! Life is hard enough and the world is crazy, we don’t need THAT here.
Staying on subject, thank you for all of these great directions with a food I like but had no idea the best way to cook! Thank you thank you!
Another great way to cook it , is once you remove the seeds, put a dab of butter and a TBSP of brown sugar in the center. Cover with tin foil and bake 45-60 min at 350.
Delish
Totally agree – when & why did people get so nasty? It’s a freakin’ recipe!! Actually sad. My Mom always said if you don’t have anything nice to say, don’t say anything at all.
Rude much? Comment sections are for giving a piece of your mind on an article or subject matter. If anyone strayed from acceptable behavior, it’s you. If your tiny little mind can’t handle the reading, move along..
Opinions are like assholes, everyone has one. Especially you!
wow, how obnoxious,
I’m out of here. NO EXCUSE FOR BAD BEHAVIOR
Maybe you should to stick with Pb&j if detailed cooking tips are too complicated you.
Blahahahaha blahahaha blahahaha blahahaha blahahaha blahahaha blahahaha blahahaha
Hahaha. Funny…
Sad thst someone stating ther thanks for simple directions gets slamed for her thanks.
Lynda , that is what I was thinking wow! You would think coming to a cooking site one could get peace and there is drama! She was just saying how thankful she was for the directions…
For Steve and all the morans after Steve’s coments you guys are mentally challenged, whinning pieces of shit. If you don’t like something don’t read it just fuck off!!!
Come on people!!! I’ve seen this language on Facebook, but not here on Pinterest. We’re all trying to learn something new and different to cook for our family. If I find it’s too difficult or I don’t like it, I just move on.
you have a filthy mouth, LORD HELP HER
He was unnecessary and so are the rest.
Good Lord Stevewingo, you are rude and have a STUPID name.
Just wanted to say your comment was hilarious and taken way out of proportion.
Yes Steve, hilarious, true and agree with GS taken way out of proportion. Lighten up everyone. I finally learned how to cook the thing. 🙂
It’s not the good Lord that caused you to be an ass!
OMG this is not Facebook. Grow the fuck up you stupid people. Someone explains a recipe and you dog them for talking to long. Maybe you should stick to TV dinners.
Good lord you’re kind of a dick
Wonder how that came out.. with not cutting it.. bet that was a mess… Please let us know Petula.. thank u.. I also have a hard time cutting it.. thinking of getting a band saw after it next time LOL
You can poke it with a knife and then use the microwave to make it easier to cut in half. 4-5 mins in the micowave usually works, then oven.
This is the route Weig g t Watchers recommends
I have a whole on in the oven now, but it also survived poking with a knife and then in the microwave, then baking. I have to go now to turn up the oven temp ! Mine is at 350…
Best way to cut it is to ask my husband for help! Lol
My grocer will also cut it in two with their buzz saw. Sometimes, I only buy half!
That’s what I just did and he commented that it was hard to cut.
Same here!
That is what I was thinking, just have my husband cut it. I like the idea of drizzling olive oil on it before baking. You can’t do that if it isn’t halved.
I use a fork and stick it in the squash all the way through to form a line from one end to the other and microwave it for 5 minutes, let it cool for a few – you can cut through it like butter.
Works great that way
rthank you for that tip!!!!!
Thank you for that tip! I’m cooking one for the first time and have been wondering how to cut it more easily 🙂
Brilliant. Thanks for the tip!
Wish I’d have read your comment before cooking, Petula! This is my first go at spaghetti squash and the first knife I used got stuck in the raw squash. I felt like Galahad trying to get the sword out of the stone! Next time I’ll try it your way.
LOL amazing 😀 And so true
Petula, I’d like to know how your spaghetti squash turned out cooking it whole in the oven. Thanks.
I cook them whole in the oven all the time! Just make sure you use a few deep stabs in your squash to permit the heat to escape. Failure to do this will result in a literal explosion ! Let it sit for a good bit, slice and BAM!! Heaven!
I now ask someone from the produce dept to split it for me since cutting was the hardest part of cooking this.
Only way to make it come out right is to cut it in half, dig out seeds, rub inside and edges with olive oil(sprinkle salt and pepper), place flat side down, and cook on 375 for up to 50mins. I just made today!! Yum
That is not true. I have always made mine in the microwave and it comes out perfectly cooked. You just make several cuts in the squash and put it in the microwave whole and cook it at 10 minute increments until the skin gives. Remove it let it cool. Let it cool, cut in half, remove the seed and then shred. No soiled pans and no heating up the kitchen – simple!
Hi Midge. I have found that baking squash in the oven versus microwaving it does make a difference- (at least using my microwave!) The squash retains more moisture and the strands are more limp and tender than when using the mic. I guess if you have very little time, the mic will do though! (this post is a little lengthy, I hope I don’t get in ‘trouble!’ lol)
So easy to cut the spaghetti squash in half, crosswise. (Trust me: a small, sharp paring knife will easily pierce the skin of the squash, and you won’t risk clumsily slicing off your fingers with a large kitchen knife.) Then take out seeds. Cooks in 10minutes on high in a stove top or electric pressure cooker. Yum
I’ll have to try that with an acorn or a butternut squash. Their rind is like metal it’s so tough —much harder than spaghetti squash I don’t like to lean on any knife that hardl afraid it may slip.
I just did this. When i cut it in half i was amazed to see how many seeds there were
How do you deal with those
You can use a spoon to scrape out the seeds.
I find it easier to put in the microwave for about 5 minutes to soften the squash for easier slicing that way you at season it before cooking.
i bought spaghetti squash. It tasted raw
Um I was just looking at your directions and opinions for getting the best long stringy not mushy spaghetti squash for my daughter to cook tonight. Not sure if you all know it but today is national be nice to your fellow humans day. It is one day . I bet we can all do that. This is about squash not slamming another person. Squash. Breathhhhhhhhhh squashhhhhhhh.
That is what i just did! Easy. Then browned ground turkey and stirred with marinara sauce from jar. Served with garlic toast. Healthy, easy, and yummy?!