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How to Cook Spaghetti Squash

November 15, 2023

Looking to swap some carbs for a nutritional boost? Or maybe you’ve got a bunch of squash and you’re not sure what to do with it! Either way, never fear! We’ll teach you how to cook spaghetti squash.


spaghetti squash cut open and roasted on a baking sheet with a fork, salt and pepper

Spaghetti Squash: Nature’s Very Excellent Low-Carb Pasta Dupe

As you might remember, spaghetti squash rose to fame a few years back when everyone (us included) was looking for low-carb ways to satisfy their pasta cravings. Sure enough, once you’ve cooked it and scraped it into little noodle-like strands, this winter squash makes a pretty good stand-in for pasta! Today we’re sharing our foolproof recipe for how to cook spaghetti squash to absolute perfection. Once you’ve mastered this easy recipe, you’ll be able to swap this delicious squash in for pasta in a lot of different recipes. Or, just top it with a little butter, salt and pepper and call it a tasty, side dish (or do what we do with our Roasted Honey Nut Squash with cinnamon and brown sugar!). Either way, knowing how to make spaghetti squash is a skill that comes in handy surprisingly often!

spaghetti squash salt pepper and olive oil

Let’s Talk about Spaghetti Squash Nutrition

Most of us hunt down spaghetti squash because we’re watching out for simple carbs. But it’s anything but an “empty” filler food. Like so many winter squashes, spaghetti squash is low in calories and offers a lot of fiber—that means it’s super good for your digestion, and it’ll also fill you up—beta carotene, folic acid and folate. No, it’s not going to taste exactly like pasta—it’s squash, and it’s not really fooling anyone—but it’s similar enough to make a good stand-in, and it really blows regular noodles out of the water in terms of nutritional power.

a spaghetti squash cut open on a baking sheet
a spaghetti squash cut open on a baking sheet with salt and pepper

How to Cut Spaghetti Squash

What is the easiest way to cut a spaghetti squash? Well, with their long, oval shape they are pretty roly-poly, and the skin is quite tough. That doesn’t mean that it’s terribly hard to cut a spaghetti squash, though! You’ll just want to have a very sharp knife—it might seem counterintuitive but the sharper your knife is, the easier it’ll be to work safely. Once you’ve got your knife and cutting board ready to go, here’s how to cut spaghetti squash:

  1. Cut off the stem end. Just slice off the stem and enough of the squash around it to create a nice flat surface on one end of the squash.

  2. Turn the squash so that it’s standing on that flat surface. It should feel more stable now!

  3. Cut the squash in half lengthwise, from the top down. Now you’re ready to grab a spoon and scoop out the seeds.

oven roasted spaghetti squash with salt and pepper on a baking sheet.
oven roasted spaghetti squash with salt and pepper on a baking sheet. with a fork scooping some out.

How to Cook Spaghetti Squash

Alright, finally! Let’s get right down to it—the best way to cook spaghetti squash is to roast it. Nice, high heat as you bake spaghetti squash in the oven will help keep it from being at all watery—spaghetti squash has a lot of moisture, so that’s pretty important—and in our opinion, it yields the most delicious results, too. Once you’ve cut the squash, all you’ll need to do is:

  1. Crank the oven to 425° F.

  2. Brush the inside of your scraped out squash with olive oil.

  3. Lay it cut-side down on the tray.

  4. And as for how long to cook spaghetti squash? Well, roughly 40 minutes. But always check it for doneness by poking the inside with a paring knife. The squash is done when the knife slips easily into the squash.

oven roasted spaghetti squash with salt and pepper on a baking sheet with hands using a fork to scrape some out

Tools You’ll Need:

Sauces To Try With Spaghetti Squash

Swap in this yummy roasted spaghetti squash for pasta in with any of these super easy homemade sauces:

oven roasted spaghetti squash with salt and pepper on a baking sheet.

Squash Your Fears! You, Too, Can Cook Spaghetti Squash!

Because it’s really, really easy! Promise. If you try this roasted spaghetti squash recipe, let us know how you like it and how you decided to serve it, OK? Share a photo and tag us on Instagram using @themodernproper and #themodernproper so that we can see your stuff! Happy eating!

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How to Cook Spaghetti Squash

  • Serves: 4
  • Prep Time:  5 min
  • Cook Time:  40 min
  • Calories: 91


  • 1 spaghetti squash, cut in half seed removed (about 4-5 lbs)
  • 1 Tbsp olive oil, plus more for baking sheet
  • 1 tsp kosher salt
  • ½ tsp freshly cracked pepper


  1. Preheat the oven to 425° F. Grease a sheet pan or large baking dish with oil or cooking spray.
  2. Brush the inside of the squash with olive oil. Place the squash cut side down on the prepared sheet pan. Bake for 40 minutes until the squash is very tender.
  3. When cool enough to handle, flip the squash over. Using a fork, scrape the flesh to release spaghetti-like strands. Season with salt and pepper.

Nutrition Info

  • Per Serving
  • Amount
  • Calories91
  • Protein1 g
  • Carbohydrates14 g
  • Total Fat5 g
  • Dietary Fiber3 g
  • Cholesterol0 mg
  • sodium182 mg
  • Total Sugars6 g

How to Cook Spaghetti Squash

Questions & Reviews

Join the discussion below.

  • Deb

    I have seen it suggested and demonstrated elsewhere that the squash be cut crosswise as opposed to lengthwise. Cutting crosswise is not only easier but also (counterintuitively) produces longer, more spaghetti-like strands. Interesting, right?

    Yes! I recently saw this as well. Either way will work.

  • Jenn

    This turned out so great! We had it with spaghetti sauce and it was delicious! Such a great swap for carbs!

    Thank Jenn, glad you liked it!