If you've been cooking your spaghetti squash by hacking it lengthwise—stem to end—I regret to inform you that you've been DOING IT WRONG. Let me show you how to cook spaghetti squash the BEST way to get those longer spaghetti-like noodles with just one teeny tiny tweak.
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tl;dr How to Cook Spaghetti Squash the BEST Way
If you already know everything you need to know about spaghetti squash and don't want to scroll through this entire post so I can make a whopping $0.03 cents just to find out how to cut your spaghetti squash, first of all, how rude. Second of all, here's the pro-tip:
Cut your spaghetti squash cross-wise into rings.
That's it. That's the post.
But if you want to know what is spaghetti squash is, the best way to cook it, and how to serve and eat it, scroll on, and thank you.
What is Spaghetti Squash
Is it a vegetable? Is it pasta?
Neither! Spaghetti squash is a fruit! Ok, so while all squash are technically fruits because they have seeds, blah blah blah, most squash, including spaghetti squash, are treated like vegetables.
And because of the way spaghetti squash cooks and shreds apart into long strands that look like its namesake spaghetti, you can use it as a lower carb replacement for pasta in your favorite dishes. Kind of the same way that spiralized zucchini "zoodles"—which is also a squash!—were all the low-carb rage a few years ago!
What You Need for the BEST Spaghetti Squash
- spaghetti squash
- avocado oil or other neutral cooking oil
- salt, and black pepper if you like that
And once you roast the spaghetti squash the right way, eat it how you would any other noodle or long pasta dish. Spaghetti squash with marinara? Of course. Cacio e pepe? Classic. Can you use spaghetti squash in pho? Pho sho. (Ugh, I'm sorry, but I had to.)
How to Buy Spaghetti Squash
Technically, spaghetti squash, a "winter squash," is in season from early fall and through the winter and the best place to find them freshest is from your local farmers' market. However, spaghetti squash is actually available year-round because it can be stored for a long time.
Here's how to buy the best spaghetti squash:
Shape. Spaghetti squash are oval, about the size of a football.
Size. Size doesn't matter so much as density, or how heavy it feels for its size. If you pick up two squash that are about the same size but one feels heavier, pick that one.
Skin. Look for smooth, uniformly colored skin. A small patch with rough bumps is fine, but skip any squash with soft dark spots.
Is Spaghetti Squash Healthy?
Yes! Spaghetti squash provides vitamins and other nutrients that can contribute to good health! According to the USDA, one cup of cooked spaghetti squash (~155g/5.5 ounces), which is considered one serving, has:
- only 41 calories
- almost zero fat
- 2 grams fiber
- 1 gram of protein
Those nutrients are what make spaghetti squash good for:
- Gut Health from fiber
- Controlling Blood Sugar with soluble fiber
- Immune function and anti-inflammation from a small amount vitamin C
Ingredients Notes, Resources, and Substitutions
Spaghetti Squash: Use a large spaghetti squash that is about 2½-3 pounds. Roast a larger squash once, eat what you want immediately, and store the rest as "meal prep" (aka leftovers) for fast and easy future meals.
Avocado Oil: I use this Avocado Oil as my every day neutral-flavored cooking oil. The oil comes in this spray bottle format, which makes even coating for roasting super easy.
All fresh herbs and produce from either the Santa Monica Farmers' Market on Wednesday, or Whole Foods Market when I can't find what I need at the farmers' market.
Instructions How to Cook Spaghetti Squash
This method for cooking Spaghetti Squash is so easy! There are only a couple of steps, most of the steps are non-active, "waiting" time.
Prep first:
- Scrub the skins of the spaghetti squash, even though you won't be eating them you don't have to peel them
- Preheat oven to 425°F
- Line a baking sheet with parchment paper if you want to make clean-up easier
Roast Spaghetti Squash
Cut the spaghetti squash cross-wise into 2-inch rings. This might take some muscle, so use caution.
Pro-tip: Place a kitchen towel under the squash to keep the squash stable on the cutting board while cutting.
Scrape out seeds. Place the spaghetti squash rings on the baking sheet. Rub or spray cut surfaces of the squash with avocado oil. Sprinkle with salt.
Roast for 20-30 minutes until edges are staring to caramelize. If you want more browning, flip the squash over halfway through the cook time.
Test the squash by poking with a fork and pulling slightly. It should shred easily. If you're in doubt, err on the side of slightly undercooked, which will give a texture more like al dente pasta rather than mushy.
Remove baking sheet from oven. Using two forks, shred the spaghetti squash away from the outside skins. It is easier to do this while the spaghetti squash is still hot.
Transfer cooked spaghetti squash to a bowl or plate for serving or storage.
Tools and Equipment
- all-purpose vegetable peeler
- non-latex gloves (if you get "squash hands")
- sturdy all-purpose baking sheet
- favorite all-purpose 7-inch chef's knife (expensive but worth it!)
- favorite multi-purpose small condiment bowls for salsa on the side
- I have a gajillion of these tiny spoons for dips, dressings and spreads on boards
How Long Can You Keep Spaghetti Squash?
Uncooked. You can store whole uncooked spaghetti squash in the refrigerator or a cool dryish part of your kitchen for 1-2 months. The hard outer skin is what makes the squash appropriate for long term storage and is why it is considered a winter squash.
Refrigerating Cooked Spaghetti Squash. Keep cooked spaghetti squash in an airtight container in the refrigerator for up to 4 days.
Freezing Cooked Spaghetti Squash. Store cooked and completely cooled spaghetti squash in air-tight containers in the freezer for up to 3 months.
Best Squash Recipes for Fall and Winter
Can you tell we love squash in this house?
- Butternut Squash Carbonara Pasta
- Bacon and Butternut Squash Mac and Cheese
- Roasted Butternut Squash and Red Onions
- Simple Caramelized Butternut Squash
- Butternut Squash Black Bean Chili
- Butternut Squash and Ricotta Toasts
- Roasted Honeynut Squash with Kale Pesto
How to Cook Spaghetti Squash
Ingredients
- 1 spaghetti squash
- avocado oil, about 2 tablespoons, but will vary based on size of squash
- sea salt
Instructions
- Heat oven to 425°F. Line a baking sheet with parchment paper if you want easy clean-up.
- Cut the spaghetti squash cross-wise into 2-inch rings. You can place a kitchen towel under the squash to keep it stable on the cutting board while cutting.
- Scoop out seeds. Place the spaghetti squash rings on the baking sheet. Rub or spray cut surfaces of the squash with avocado oil. Sprinkle with salt.
- Roast for 20-30 minutes until edges are staring to caramelize. If you want more browning, flip the squash over halfway through the cook time.
- Test the squash by poking with the fork. It should give easily. If you're in doubt, err on the side of slightly undercooked, which will give a texture more like al dente pasta rather than mushy.
- Remove cooked squash to plate or cutting board to cool. Using two forks, shred the spaghetti squash away from the outside skins.
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