How to Cook Spaghetti Squash [the best way]

Also known as: “the Whole30 and Paleo Noodle”.
Spaghetti squash is just that, it’s a squash that resembles “spaghetti” when cooked. It’s sweeter in flavor and has a small crunch in texture. It can be made in the microwave, the instant pot, and our family favorite way– the oven.

While Spaghetti squash may be “basic” here in 2019, I still get excited every time I’m asked about it! This heavy little vegetable is a wonderful option for those of us who meal prep for the week. It holds really well in the refrigerator and can be the base for so many recipes during the week.

With all that said, here are the most common question’s I’ve received when discussing (and learning myself) spaghetti squash.

Why Should I Cook it in The Oven?

Squash has a lot of natural water in it which will evaporate in the oven while it cooks. While the microwave is the easiest and most convenient method in the sense of time, it essentially steams the squash leaving you with a softer and sometimes mushy “noodle”.

Plus, when you roast it in the oven, you often get a little caramelized pieces which is always a treat!

How Do I Buy a Spaghetti Squash?

First, you walk up to them at the store.
Then, whichever one kisses you first wins! (insert puppy picking joke)

Not all spaghetti squash is the perfect shade of yellow. Some have lighter and darker spots and others have bumps. Fret not, they are all a-okay to pick! The only squash you’ll want to stay clear of are those that feel a little softer when held. Ideally, the squash should have a hard shell all around.

Do I Have to Cook it Right Away?

Nope! In fact, before the end of the season, I will snatch a few when they are larger in size! You can keep them on your kitchen counter or in your pantry, at room temperature, for 1-2 months. Yep, months. Just keep the “softness” trick in mind and check on it from time to time. Maybe sing it a song? Don’t want any squash’s left behind lonely!

So, Why do People Eat This?

Because it’s delicious, Dad!
Spaghetti squash is delicious as both a fake noodle and a vegetable! Simply put, it’s not made from flour or grain and it’s a great option for us, nutritiously.

From a macro standpoint, 1 cup of spaghetti squash offers roughly 5.5 net carbs making it a great option for those focusing on a ketogenic lifestyle. Spaghetti squash is low in calorie (~42 cal/cup), high in fiber, vitamin C, vitamin B6, and rich in antioxidants.

How Should I Eat Spaghetti Squash?

Anyway you can!
Go ahead and top it with marinara for a pasta-like dish, a pat of ghee or butter with salt and pepper for a delicious side, or straight-up as is!

Pinterest offers a variety of ways to spruce up your spaghetti squash and if you consume dairy, i hear Parmesan and garlic are magic.

Notable Wholesome Joy Recipes:

I’m sold, Show Me How to Cook This Thing!

You’ve got it!

1. Preheat your oven to 425ºF.  Lay the squash flat on a cutting board. With your sharpest knife, carefully cut and remove the top stem, about 1/4th inch from the top. Then, cut the squash in half, opening it up length ways.


2. With a spoon, scrape and remove all of the seeds.
Note: These seeds roast just like pumpkin seeds and add a nice crunch to soups and salads!


3. Place the squash on a parchment lined baking sheet. Drizzle both halves with extra virgin olive oil and season with a few pinches of salt and pepper.


4. Flip the squash over with the seasoned side facing down on a parchment lined baking sheet.


5. Bake for 45 minutes. Flip the squash over (seasoned side up) and bake for another 15 minutes. Remove from oven and let the squash cool.


6. With a fork, gently pull the “strands” of squash away from the sides. Continue this until all are loose and able to be transferred to an air tight container or wherever this squash longs to be.

Store in a refrigerator for up to 1 week.



Oven-Roasted Spaghetti Squash

  • Servings: 6
  • Difficulty: Easy - Medium
  • Print


  • 1, 3-4 pound spaghetti squash
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper


  1. Preheat oven to 425ºF.
  2. Place squash on a cutting board. With your sharpest knife, cut the top/stem off, about 1/4 inch down from the top of the squash.
  3. Cut the squash in half, length ways, and open the squash.
  4. With a spoon, scrape and remove all of the seeds.
  5. Place squash on a parchment lined baking sheet, facing up.
  6. Drizzle olive oil over each half and season with salt and pepper. Turn the squash over, facing down on the baking sheet.
  7. Bake for 45 minutes. Flip the squash over with a pair of tongs or oven mitts, and continue baking for an additional 15 minutes.
  8. Remove and let cool completely.
  9. With a fork, scrape out the spaghetti like stands and serve as noddles or place in an airtight container for up to 1 week in the refrigerator.

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