Oven Baked Spaghetti Squash (with Video!)

4.88 from 8 votes

Roasted squash is a wonderful healthy side dish and the perfect replacement for noodles! Learn how to make oven baked spaghetti squash the easy way for your vegetarian, Keto, Whole30, and other clean eating plans.

Close up side view of a roasted spaghetti squash half on a baking sheet with a fork.

Spaghetti Squash Magic

Spaghetti squash is the new miracle vegetable (move over, cauliflower!). It’s delicious, nutritious, and it fits right in to a variety of healthy ways of eating. So whether you’re following Whole30, Vegetarian, WW, or Keto way of eating, spaghetti squash is for you!

And today, I’m teaching you how to make it in the oven! I also have an Instant Pot recipe and Air Fryer recipe, in case you’re in a hurry or want to save oven space.

Collage of spaghetti squash recipes.

Healthy Spaghetti Squash Recipes

We all know spaghetti squash us the perfect healthy substitution for spaghetti, sure, but the possibilities are so much greater than that! Once you have your cooked spaghetti squash, you can use it in a variety of ways. It even goes beyond a side dish!

I like to eat spaghetti squash drizzled with homemade pesto or in my healthy breakfast bowls, but here are a bunch more recipes where spaghetti squash is the star:

Recipe ingredients and materials: Whole spaghetti squash, salt, pepper, oil, a knife, parchment, and a baking sheet.

Materials & Ingredients

You only need a few simple things to make oven baked spaghetti squash:

  • Spaghetti Squash (of course!)
  • Oil. I prefer olive oil or avocado oil.
  • Salt & pepper
  • Baking Sheet
  • Sharp Knife
  • Parchment paper, optional.

Step by Step Instructions

The first thing to do is preheat your oven. This will save you a little time because while the oven heats up, you can be prepping the squash.

Process collage with the squash on a cutting board cut in half, then with seeds scooped out.

Next, wash the outside of the spaghetti squash. Spaghetti squash is notoriously difficult to cut through, so if you’d like to make it a bit easier to cut through, microwave the squash for 2 minutes. Allow it to cool.

Next, cut the squash into two pieces by using a very sharp knife to cut it from stem to base. Do this carefully!

To get extra long strands of squash noodles, cut in in half along the middle, like a belt.

Use a spoon to scoop out all the seeds and gunk from each half. I like to use a grapefruit spoon to do this, since it has a sharper end.

Rub the flesh of each half with olive oil and sprinkle lightly with salt and pepper. Set the halves face down on a baking sheet and set it in the oven and cook.

Close up of the cooked spaghetti squash halves on a baking sheet.

How can you tell when a spaghetti squash is done cooking? When you can easily slide a knife through the squash skin into the flesh, it’s ready.

Did you know you can can cook the squash to different doneness, depending on how you like it? You can make your noodles al dente (my preference for saucey dishes), tender, or soft.

⏰ Cook Times

  • Al Dente: 28-30 minutes
  • Tender: 31-35 minutes
  • Soft: 36-40 minutes

Note that these times are based on a spaghetti squash weighing approximately 3 pounds. You’ll likely need to adjust the cook times a bit, depending on the size of your squash!

Use two forks to fluff the flesh of the spaghetti squash. They should separate and into strands easily. If you find they’re still a little too crisp for your liking, set the squash back into the oven for another 5 minutes.

The longer you cook spaghetti squash, the sweeter it will taste. However, it will also get softer. You’ll need to experiment to decide the way you like it best.

Close up side view of a fork scooping out cooked spaghetti squash.

Info & FAQ

Is spaghetti squash good for you?

Spaghetti squash is very good for you! Not only is spaghetti squash low in calories, fat, and carbohydrates, but it’s high in fiber, vitamins C and B6, and other important vitamins. One cup of cooked spaghetti squash contains just 76 calories.

How do I make spaghetti squash not watery or mushy?

To maintain the texture, roast the squash at a medium-high temperature (I recommend 400° F), and do not overcook it.

Can I freeze cooked spaghetti squash?

Yes, spaghetti squash freezes beautifully! To freeze cooked spaghetti squash, allow it cool completely, then transfer it to airtight bags or containers. Squeeze as much air out as you can, then lay flat in the freezer. Store for 2-3 months for best taste, per USDA. Defrost in the refrigerator and reheat when you’re ready to eat it!

Making this recipe? I’d love to hear about your experience!
Leave a comment below or tag me on Instagram @cookathomemom!

Close up of a cooked spaghetti squash with a fork.

Oven Baked Spaghetti Squash

Follow along step by step as you learn how to make perfect oven baked spaghetti squash!
4.88 from 8 votes
Print Pin Rate Text Recipe
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 6 servings
Author: Laura Miner

Ingredients

  • 1 large spaghetti squash about 3 lbs.
  • 1 Tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Video

Instructions

Cook the Spaghetti Squash

  • Preheat your oven to 400°F (204° C).
    Optional step: To soften the flesh slightly and make it easier to cut, microwave the spaghetti squash for about 2 minutes, then allow it to cool.
  • Cut the squash in half. Cut from stem to base (longways) for shorter noodles and along the middle (like a belt) for long noodles. Use a spoon to scrape out the seeds.
  • Drizzle the flesh with oil and season lightly with salt and pepper. Lay the pieces cut side down on a baking sheet.
  • Set the baking sheet in the oven. Roast for 28-40 minutes, until soft and cooked through to your desired tenderness. Cook time may vary based on the size of your squash, so adjust accordingly.

Notes

To store: Store covered with plastic wrap or in an airtight container in the refrigerator for 3-4 days, per USDA.
To freeze: Transfer the squash mixture to a gallon sized plastic freezer bag. Squeeze all of the air out of the bag, seal, and freeze for up to two months. 

Nutrition

Calories: 71kcal | Carbohydrates: 11g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 124mg | Potassium: 175mg | Fiber: 2g | Sugar: 4g | Vitamin A: 194IU | Vitamin C: 3mg | Calcium: 37mg | Iron: 1mg
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4.88 from 8 votes (5 ratings without comment)

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5 Comments

    1. Hi Emily! I’m so glad you and your family enjoy it! We do, too! 🙂 -Laura