Go Back
+ servings
Strands of baked spaghetti squash on a plate
Print Recipe
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 Time5 mins
Cook Time35 mins
Total Time40 mins
Course: Side Dish
Cuisine: American
Servings: 4
Calories: 112kcal


  • Baking Sheets


  • 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


  • 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.


  • 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


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