How to cook spaghetti squash
Quick answer
Cut the squash in half lengthwise, scoop out the seeds, brush with oil and season, then roast cut-side down at 400°F (200°C) for 30 to 40 minutes until a fork slides in easily. Scrape the flesh with a fork to pull it into spaghetti-like strands.
Step by step
- Heat the ovenPreheat to 400°F (200°C) and line a baking tray with parchment.
- Cut it in halfTrim off the stem end so it sits flat, stand it up and cut down through the middle lengthwise with a large, sharp knife.
- Scoop and seasonScrape out the seeds with a spoon, brush the insides with olive oil and sprinkle with salt and pepper.
- RoastPlace cut-side down on the tray and roast for 30 to 40 minutes, until the skin gives when pressed and a fork goes in easily.
- Make the strandsLet it cool for a few minutes, then rake a fork lengthwise along the inside to pull out long strands.
The name says it all. Once cooked, the flesh of this yellow winter squash separates into thin strands that look a lot like pasta.
The microwave method (about 12 minutes)
- Halve the squash and scoop out the seeds.
- Place one half cut-side down in a microwave-safe dish with about 2 cm (1 inch) of water.
- Cover and microwave on high for 8 to 12 minutes, until tender.
- Repeat with the other half, then shred with a fork.
The microwave is faster, but roasting gives a sweeter, nuttier flavor and drier strands.
Spaghetti squash vs pasta
A cup of cooked spaghetti squash has roughly 40 to 45 calories, while a cup of cooked spaghetti has about 220. It won’t taste like pasta, it’s mild, slightly sweet and a little crunchy, but it holds sauce well.
Ways to serve it
- With marinara and parmesan, like regular spaghetti
- Tossed with garlic butter and herbs
- As a burrito bowl base with beans, salsa and cheese
- Stuffed back into the skin with cheese and baked until bubbly
Don’t throw out the seeds: they roast just like pumpkin seeds.
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