A Healthy Pasta Substitute: How to cook to Spaghetti Squash


Have you seen spaghetti squash at your local grocery store? If you haven’t tried it yet hopefully this will encourage you to pick one up and give it a try. It’s so simple to prepare and, paired with your favorite pasta toppings, quite tasty!

So why choose spaghetti squash over the real thing? For those of you trying to cut back on carbs or calories this is a great option. 2/3 of a cup only has about 7g carbs and 27 calories… This really is a great way to enjoy “pasta” without worrying about over indulging.

I usually prepare my squash with a homemade pesto or tomato sauce loaded with veggies. But you can make this with any sauce you prefer topped with veggies, seafood, or meat! The most important thing is knowing how to prepare the squash…. So here it goes:

1. Choosing the squash. You can pretty much get spaghetti squash all year but the fall is the best time. You want to choose a spaghetti squash that is firm, doesn’t have cracks, not shiny/waxy on the outside, that has no soft spots and has a rounded stem.

2. Clean the outside of squash.

3. Cut the squash in half vertically as shown above.

4. Remove the seeds with a spoon.

5. Lightly rub or spray olive oil on your seedless squash and place on a cookie sheet.

6. Preheat your oven to 350 degrees.

7. (Optional) I like to lightly sautée my vegetable toppings and stuff them in the cavity of the squash before placing it in the oven. I don’t do this with meat to prevent it from over cooking. I like to do this because when u scrape the spaghetti squash flesh out at the end the toppings are evenly dispersed and you don’t need to manipulate the squash as much ( maintaing the spaghetti like texture)

8. Cook for 45-60 min or until tender enough to pierce with a fork but not so tender your squash is mushy!

9. Let cool for 10 minutes before handling.

10. Hold the squash firmly with your oven mitts on and scrape the inside of the squash vertically (you’ll see the spaghetti forming!).

11. Top with sauce and meats, then enjoy!

I hope this helps!

Show me how you prepare your spaghetti squash on Instagram @teezastreats