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How To Cook A Spaghetti Squash (Without A Trip To The E.R.)

Have you ever heard of spaghetti squash? Maybe you heard it’s a great substitute for spaghetti and have seen it featured in a magazine recipe but have been afraid to try it.

Spaghetti squash is a “keeper squash” which will not spoil if stored at a cool temperature for up to 1 month. They are currently in season and we have been seeing some great sales on the organic variety. (This is me telling you to go stock up.)

These golden eggs are packed with Vitamin C and fiber. They are also a great substitute for the surprising foe many of us are beginning to become intolerant of… (dun, dun, dun)… Wheat. Or maybe you are the family chef and you know that your loved ones are not getting enough veggies. These are an awesome way to sneak more in and the taste is very kid friendly. Finally, for those who are watching their calories, this weighs in at 42 calories for a 1 cup serving, as compared to traditional spaghetti which has 220 calories for one cup!

Ok, so now that you’re convinced you need to give this stuff a try, how should you prepare it? I’m so glad you asked!


Supplies Needed

1. a spaghetti squash

2. a long serrated knife

3. a fork (any kind will do)

4. an oven mit, cookie sheet or baking stone, and an oven

There are a couple of ways you could go about cooking these. When I first starting making these in place of spaghetti, I searched You Tube and came up with literally 10-20 videos with people either slicing them into halves and baking them flesh side down on a cookie sheet or microwaving them. Let’s talk about the microwave method. Microwaves use high heat and accelerated cooking times, so great care should be taken when using this method due to the possibility of it exploding. Yikes!

The second method which involves cutting the squash before cooking is probably more dangerous in my opinion. Here’s why: prior to baking the squash is VERY difficult to cut into. The first few times I made spaghetti squash using this method I nearly lost a finger. And a couple of times I lost traction and it went flying off my counter. Picture a total I Love Lucy moment.

After mentioning my difficulties, a family member wisely advised a new method for me to try and it is significantly easier and safer.


1. Preheat your oven to 400 degrees Farenheit.

2. Using a sharp fork pierce the spaghetti squash all over. I’d recommend a ratio of one piercing per every 2 square inches. (So technical, right?)

3. Place the squash on top of a foil covered cookie sheet, baking stone or Silpat covered cookie sheet. Adjust the oven rack to the center of the oven. Place the cookie sheet or baking stone on the rack.

4. Bake for about an hour. (The time will depend on the size of the squash. You can tell they are ready if you see the piercings turning golden brown and the squash appears like a slightly deflated balloon.)

5. Remove the squash using oven mits. It will be very hot! Place it on a heat safe surface to cool.

6. After cooling for about 15 minutes you can begin to cut into it.


7. Cut into the squash either horizontally or vertically. Use a fork to stabilize the squash as you cut.


8. Next use a spoon to scoop out the seeds.


9. Use the fork again to begin scraping out the stringy “spaghetti”. The fiberous strings grow in a circular pattern around the inside of the squash. Scrape with the growth pattern in order to disloge them. Image

10. As you remove the “spaghetti” have a container handy to store it in.


We love these containers that can handle freezing, or baking. Their clear lids make it easy to see what’s stored inside.

How To Serve It

How do serve it? So far we serve it just like spaghetti. We brown some lean, ground turkey and add pasta sauce. The kids and Richie love to top it off with Parmesan cheese and I add nutritional yeast (because dairy and I are not good friends).


I’ve been looking for other ways to serve it and came across this blog which offers a few different tasty ways to try it. And Martha also has a great group of recipes to try too! If you do try it for the first time, please let us know how you like it!

This recipe is suitable for those with the following diets: Gluten Free (GF), low carb, Paleo and depending on what you add to it may be appropriate for the GAPS diet. This post contains affiliate links. Please see our FAQ’s page for full disclosure.


2 Responses to “How To Cook A Spaghetti Squash (Without A Trip To The E.R.)”

  1. Lauren Lacayo Rodas

    This was a great way to cook spaghetti squash, made it really easy to serve. Thanks!


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