Oven Baked Spaghetti Squash (with Video!)
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Learn how to make oven baked spaghetti squash the easy way! It’s a fantastic side dish that kids love, and it’s low in carbs, making it perfect for any clean eating meal plan.
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.
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, but here are more recipes where spaghetti squash is the star:
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.
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.
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.
Info & FAQ
Spaghetti squash is low in calories, fat, and carbohydrates, while being high in fiber, vitamins C and B6, and other important vitamins. One cup of cooked spaghetti squash contains just 76 calories.
To maintain the texture, roast the squash at a medium-high temperature (I recommend 400° F), and do not overcook it.
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!
Oven Baked Spaghetti Squash
Equipment
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.
