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Learn how to make the best oven-roasted spaghetti squash! This method makes long strands that are not mushy but dry and delicious.

Strands of baked spaghetti squash on a plate

Oven-roasted spaghetti squash makes an excellent substitute for pasta with your favorite sauce (check out my easy tomato sauce!) but also a tasty side dish pan-fried with some garlic and sprinkled with parmesan cheese.

My family loves spaghetti squash and we make it quite often when it’s in season. After baking it the traditional way for years I learned this new technique and loved it so much that I want to share it with you!

Cutting the squash into rings instead of halves is the best way to make delicious long strands that make a perfect pasta substitute and are NOT mushy or soggy but dry and delicious! Even picky eaters will love this easy dish!

Why Make this Recipe

Spaghetti squash is a winter vegetable that is rich in crucial vitamins, minerals, and antioxidants. Here are just a few reasons you should make this recipe:

  • Delicious low-carb pasta substitute and side dish
  • It’s easy to make and won’t take up much time
  • Spaghetti squash is low in calories and high in fiber
  • Not mushy, but dry and long strands

Ingredient Notes

  • Spaghetti squash A 2-pound squash makes enough for 2-3 persons as a pasta alternative or for 4-6 persons as a side dish.
  • Olive oil I recommend using olive oil or avocado oil, but any oil will work. Adding oil brings out the flavor during roasting and also helps with vitamin absorption.
  • Seasonings A little salt and pepper will do it. You don’t want to over-season especially if you are using the squash as a pasta alternative. 

How to Make this Recipe

Detailed measurements and instructions can be found at the bottom of the page on the printable recipe card.

Step by step instructions for how to make roasted spaghetti squash
  1. Preheat the Oven: Take out a baking sheet and line it with parchment paper. The parchment paper will prevent your squash from sticking to the pan. Then, preheat your oven to 400° degrees fahrenheit. 
  2. Cut Your Squash: Using a serrated knife, you will slice the squash into 1-inch rings. This makes it easier for the insides to cook. If you are struggling to cut through your squash, place it in the microwave for 4-5 minutes to make it easier to cut. 
  3. Remove the Seeds: After cutting the squash into rings, remove the seeds from each ring with a grapefruit spoon or a small knife. 
  4. Season: Next, place the rings on the baking sheet. Drizzle each ring with olive oil. Then, add your salt and pepper to season. 
  5. Bake: Plop your baking sheet into the oven with your seasoned rings and bake for 35-minutes. Flip your rings once at 15-minutes. 
  6. Make Pasta Like Strands: Take the baking sheet out of the oven and let it cool on a cooling rack for a few minutes. Then, remove the peel with your fingers and use a fork to form pasta-like strands. When finished, you can use your spaghetti squash as you would spaghetti noodles.

Expert Tips

With most vegetables, the meat of the vegetable goes lengthwise, but spaghetti squash is a little bit different. Here are some tips to keep in mind while cutting and cooking it:

  • Additional step for extra dry squash: Salt the rings generously before baking, let sit for 10-15 minutes then pat the squash dry with a kitchen towel and brush away the excess salt. 
  • Cutting the squash into rings instead of halves makes the strands longer – so they are a real pasta alternative and don’t turn into mush
  • A boning knife or serrated knife works best
  • Take a thin slice off one side to make it lay flat to make cutting it into rings easier
  • To make it easier to cut, you can prick the spaghetti squash a few times with a fork and microwave it for 4-5 minutes to make it easier to cut
  • Or if you don’t have a microwave, cut in in half like you would cut rings (NOT lengthwise) and bake like this for 20 minutes before cutting it into rings

Recipe FAQs

As you make this recipe, you may have a few questions. Here are some common questions I have heard and the answers:

Does the size of the squash matter?

Not necessarily. If you have a bigger squash, you may have to do 2 sheets so they all fit on it. However, you will want a bigger squash if you have more mouths to feed. 

What sauce goes best with spaghetti squash?

I use my spaghetti squash with a spaghetti meat sauce. However,  tomato-basil sauce, garlic & parmesan sauce, or garlic and butter are some other delicious options. 

Can I eat it on keto?

Absolutely! One cup of spaghetti squash is only 5.5 net carbs. If you pair it with other low carb options, it makes the perfect keto meal. 

A close up of baked spaghetti squash

How to Use Baked Spaghetti Squash

  • Low-calorie, low-carb pasta alternative: Serve topped with your favorite pasta sauce, for example, my Fresh Tomato Sauce
  • Side dish: It also makes a perfect side dish for lots of dishes, check out my favorite way to prepare it with some garlic and parmesan cheese in the recipe card below

Leftovers

Cooked spaghetti squash will keep for about 5 days stored in an airtight container in the fridge. I recommend storing it separately from your sauce to maintain a noodle-like texture. 

Freezing

Roasted spaghetti squash, once cooked and shredded, freezes well! Put it in an airtight container and freeze for up to 3 months. Thaw in the microwave or in the fridge and reheat in a pan with some oil.

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5 from 1 vote

Oven Roasted Spaghetti Squash

Learn how to make the best oven-roasted spaghetti squash! This method makes long strands that are not mushy, but dry and delicious.
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Servings: 4

Equipment

  • Baking Sheets

Ingredients 

  • 1 spaghetti squash, about 2-pounds
  • 2 Tbsp olive oil, or more depending on squash size
  • salt and pepper

For Garlic Parmesan Spaghetti Squash (optional)

  • 1 Tbsp olive oil
  • 2 garlic cloves, minced
  • ½ cup freshly-grated Parmesan cheese, plus more for serving
  • 2 Tbsp chopped fresh parsley
  • ½ tsp salt
  • 1/4 tsp freshly ground black pepper

Instructions 

  • Preheat oven to 400 F (200C) and line a baking sheet with parchment paper.
  • Cut the squash into 1-inch rings using a serrated knife.
  • Remove the seed from the rings using a grapefruit spoon or a small knife. Place rings on the prepared baking sheet and drizzle with olive oil and sprinkle with salt and pepper.
  • Bake for 35 minutes, flipping once after 15 minutes, until tender.
  • Take the baking sheet out of the oven and let cool on a cooling rack for a few minutes then remove the peel with your fingers and use a fork to form pasta-like strands.

To make Garlic Parmesan Spaghetti Squash

  • Heat the olive oil in a large skillet over medium heat.
  • Add the garlic and cook 30 seconds, stirring constantly. Add the oven-roasted squash and the parmesan cheese. Cook for 2 to 3 minutes to heat through, stirring frequently.
  • Remove from the heat, stir in the parsley and season to taste with salt and pepper. Serve sprinkled with parmesan.

Notes

  • Additional step for extra dry squash: Salt the rings generously before baking, let sit for 10-15 minutes then pat the squash dry with a kitchen towel and brush away the excess salt. 
  • Cutting the squash into rings instead of halves makes the strands longer – so they are a real pasta alternative and don’t turn into mush
  • A boning knife or serrated knife works best
  • Take a thin slice off one side to make it lay flat to make cutting it into rings easier
  • To make it easier to cut, you can prick the spaghetti squash a few times with a fork and microwave it for 4-5 minutes to make it easier to cut
  • Or if you don’t have a microwave, cut in in half like you would cut rings (NOT lengthwise) and bake like this for 20 minutes before cutting it into rings

Nutrition

Calories: 112kcal | Carbohydrates: 11g | Protein: 1g | Fat: 8g | Saturated Fat: 1g | Sodium: 28mg | Potassium: 174mg | Fiber: 2g | Sugar: 4g | Vitamin A: 193IU | Vitamin C: 3mg | Calcium: 37mg | Iron: 1mg
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About Julia Foerster

Hi, I'm Julia! Born in Germany, I call Canada now my home and love to share my favorite dishes with you! Here you'll find hundreds of recipes, all made from scratch, with lots of tips and detailed step-by-step instructions.

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